Episode 45: Marathon Training at the Elite Level, with Pro Nick Arciniaga

Building Mileage

Nick Arciniaga starts his marathon training with a 13-week cycle, beginning at 50 miles per week and quickly ramping up to 125-140 miles during the peak weeks. He explains that his baseline mileage allows him to be aggressive in building up to these high levels. Nick's extensive training history enables him to handle such intense mileage without undue strain on his body 1.

My yearly average is close to 90 to 100 miles per week, so getting to that is not going to put that much immediate strain on my body.

--- Nick Arciniaga

Once he reaches 100 miles per week, Nick follows the 10% rule to increase mileage conservatively, ensuring he doesn't overextend himself 2.

   

Structure and Workouts

Nick emphasizes the importance of the long run in his training, often running 18 to 26 miles weekly. He varies these long runs to include tempo runs, time-on-feet runs, and fast finishes to keep his training dynamic. This approach ensures that his long run remains the most specific workout for marathon preparation 2.

My main workout is going to be my long run. I try to put in 18 to 26 miles in the long run pretty much every single week.

--- Nick Arciniaga

In addition to long runs, Nick includes midweek workouts like hill repeats and fartlek sessions to build strength and speed, especially when preparing for hilly races like the New York City Marathon 2.

   

Cross Training

Nick's philosophy on cross-training is straightforward: he doesn't do it. He believes that the best way to become a better runner is to run more, given his ability to recover quickly and maintain high mileage without injury. Nick prefers to rest completely if something hurts rather than engage in cross-training activities 3.

If I can run, then I'll go out and run. If I need to stop and rest, if something's hurting, then I just need to take the time completely off and let it heal.

--- Nick Arciniaga

This approach has allowed him to focus solely on running, maximizing his training efficiency and effectiveness.

   

Preventing Injuries

To prevent injuries, Nick incorporates quality stretching, drills, and strength exercises into his routine. He visits chiropractors and massage therapists weekly to ensure his muscles are functioning properly. This holistic approach helps him maintain muscle fluidity and alignment, crucial for sustaining high mileage 4.

It's a lot of body weight type work where you're just strengthening muscles and making sure that you're getting the correct form while you're doing them.

--- Nick Arciniaga

Nick emphasizes that proper form and muscle function are more important than lifting heavy weights, aligning with expert advice from elite coaches 4.