Michael Hamilton

I spent 3 years coaching adult distance runners for the 10 mile, the half marathon and the marathon all in Philadelphia PA mainly for the Broad St Run and Philly half marathon, the Penn relays 20k and the Phila Marathon and NY, Marine corps and Boston marathons.

Additionally I was the cross country and track coach for distance runners for Ambler Middle School in Ambler PA for 3 years. Our team won silver and gold in the mile at the Penn Relays 3 years straight.

I competed in track in the 100m, 200m and the mile in high school for 4 years and was a walk on in college for 4 years. Then from age 24 to 36 I competed in long distance events in 30 marathons, a dozen or more 10 mile events and half marathons with the occasional 5k, 10k and 5 mile. I competed with my corporate team for 9 years at Blue Cross in Phila PA leading the team to win silver and gold in the Penn Relays 20k 2 years, the corporate team event in the Philly half marathon 1st place for 3 years running, the Philly Marathon for first place team twice and 3rd once. The Four seasons 5 mile first place team twice and 4th overall at 25:20. The Broad St 10 miler took first place 2 years in a row in the team event running a 57:48 pr. Best marathon time 2:43:30. Best half 1:13:00. Best 5k 14:15.

Every athlete is different. If they are just beginning I typically give them a 12 week program broken into 3 weeks segments with escalating times based on the current pace and distance and their goal (within reason). Typically for a good marathoner looking to improve I would give them a 12 weeks of 7 day sessions starting out with a reasonable fast paced monday for 10 to 14 miles (if they are already conditioned). An easy tuesday at a slower pace (2 minutes slower). A tempo run on wednesday 12 miles at a harder pace. thurs is again slow and easy. Friday reasonably fast but slower then wednesday. Then saturday long - 18 to 22 miles starting slow on first week and trying to pick up the pace every 3 weeks. Sunday is a day off - either no running or a slow light 5 miles. Over 12 weeks each 3 week swings up in intensity and then back down to start next 3 weeks. But in the final 12th week the runner will ease off the whole week reserving energy and ending the week with their actual marathon event. Additionally I would recommend on wednesday substituting fartleks or 400 to 800m sprints - I myself would run 10 sprints of 1600m. foot drills for foot speed and form improvement would also be added if needed.