Tuesday, July 10, 2012

I've Got A Plan!

After looking through a few sources for a good marathon training schedule, I've settled on the one they just published in Runner's World. I like this plan for a few reasons:

  1. There are 2 rest days each week. I'll probably need them and if one of the planned run days doesn't happen, it gives me room to work it back into the schedule.
  2. One day each week is dedicated to a hill workout. (I love hills and think my body really benefits from them.)
  3. One day is a fairly long run with a good deal of those miles at marathon pace.

The  schedule starts next Monday. Awesome - first day is a rest day! I think I can work that in.


WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN

1
rest
3 miles easy
5 miles hills
rest
5 miles easy
3 miles easy
9 miles LSD
25 miles
2
rest
3 miles easy
6 miles hills
rest
6 miles easy
3 miles easy
9 miles LSD
27 miles
3
rest
4 miles easy
6 miles hills
rest
6 miles easy
3 miles easy
11 miles LSD
30 miles
4
rest
4 miles easy
6 miles hills
rest
6 miles easy
3 miles easy
10 miles LSD
29 miles
5
rest
4 miles easy
7 miles hills
rest
6 miles with 2 miles @ MP
3 miles easy
13 miles LSD
33 miles
6
rest
4 miles easy
7 miles hills
rest
6 miles with 3 miles @ MP
4 miles easy
14 miles LSD
35 miles
7
rest
4 miles easy
8 miles hills
rest
7 miles with 3 miles @ MP
4 miles easy
16 miles LSD
39 miles
8
rest
4 miles easy
Hill Repeats: 8 miles with 8 hill repeats
rest
7 miles with 4 miles @ MP
4 miles easy
14 miles LSD or half marathon
37 miles
9
rest
4 miles easy
Mile Repeats: 8 miles with 3x1 miles
rest
9 miles with 6 miles @ MP
3 miles easy
18 miles LSD
42 miles
10
rest
4 miles easy
Yassos 800s: 9 miles with 4x800
rest
10 miles with 7 miles @ MP
rest
20 miles LSD
43 miles
11
rest
4 miles easy
9 miles easy
rest
10 miles with 8 miles @ MP
4 miles easy
20 miles LSD
47 miles
12
rest
4 miles easy
Mile Repeats: 9 miles with 4x1 miles
rest
7 miles with 5 miles @ MP
8 miles easy
15 miles LSD
43 miles
13
rest
5 miles easy
Yassos 800s:  9 miles with 6x800
rest
10 miles with 8 miles @ MP
4 miles easy
22 miles LSD
51 miles
14
rest
5 miles easy
Mile Repeats: 9 miles with 3x1 miles
rest
9 miles with 4 miles @ MP
4 miles easy
16 miles LSD
43 miles
15
rest
4 miles easy
6 miles easy
rest
6 miles with 3 miles @ MP
4 miles easy
12 miles LSD
32 miles
16
rest
4 miles easy
rest
rest
rest
3 miles very easy
race day
33.2 miles



1 comment:

  1. Excellent motivating plan! Cheers to you, and I will watch you with envy and great respect!

    ReplyDelete