And by “The Plan” I mean THE training plan. The one that starts Monday and will hopefully be the gateway to an amazing marathon in 14 weeks.
So, here are some notes about how I came up with this plan:
I based the early workouts on what I have been doing lately. Last week I ran 30 miles, and week 1 starts out with 32 miles. I have also done 800s, hills, and tempo runs lately so it should be a comfortable transition into training.
I included one workout a week as marathon goal pace run/hills. This will mean that I will either do a run with marathon goal race miles at the end, a run with hill repeats at the end, or some combination of both workouts.
I labeled Fridays (the day before my long run) as S/R/E…which stands for swim, rest, or easy run. If I am going to cross train, I think swimming is the best thing for me to do. On those days when I need a day off running but just need to do something, I’ll swim. Otherwise I will rest or run an easy 3ish miles.
I am always taking the day after my long run as a rest day. This is what has worked for me in the past. I have a 5k on a Sunday and I still want to get a long run in on Saturday, so that’s the only exception, but I’m adding an extra race day that Friday.
All of the hard workout days have easy/rest days before and after them. I got myself into trouble during my last training cycle because I was moving days around and doing a bunch of hard workouts in a row (although this was really due to the weather).
Ideally I will peak at 50 miles but weekly mileage is just an arbitrary number. Its more important that my mileage progresses slowly and I get in the quality runs.
I plan for 2 workouts each week, but I think I can easily skip one of them each week and still be adequately prepared.
I would like to continue going to yoga once a week. I also hope to do 1 full body strength workout a week and 2 core workouts.
Some of this is different from my plan back in June when I wrote about my initial thoughts on marathon training. I decided that my focus will be more on good, quality workouts and less on mileage and “other stuff”- like cross training and body pump. I do plan on using my heart rate monitor at least for my easy runs as that can be a way to make sure I’m not pushing too hard.
You might be wondering by now if I every figured out my goal time, after asking for all of your help a few weeks ago. I actually have not. I decided to train based on the workouts I am doing now. Most of those paces are with a goal time of 3:30. While that may be within reach if EVERYTHING goes absolutely perfectly from training to race day, I am going to see how to the training goes, adjust my paces as necessary, and decide on my goal as the race gets closer.
So I think that’s about it! Here’s the plan:
Fingers crossed for a successful training cycle!
How do you usually decide on a training plan?
Do you stick to your plan or modify it along the way?