Last weekend I looked around at marathon race plans online then came up with this one for myself. I mostly based it off a Hal Higdon plan just because I thought it looked closest to what I thought would work best for me. I have never really had a race plan other than mileage goals and long run goals that I usually fell short of. This time I have the whole thing planned out with higher mileage, speed work, hill work, tempo runs, race pace runs and long runs. I am also doing some cross training. The cross training is mostly strength and flexibility not too much more cardio.
Week | MON | TUE | WED | THU | FRI | SAT | SUN | mileage |
1 | 5 | 3 | 4 X 800 | rest | 5 | 10 | 3m |
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2 | 6 | 3 | 35t | rest | 6 | 12 | 3m |
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3 | 7 | 4 | 5 X 800 | rest | 6 | 8 | 3m |
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4 | 7 | 4 | 5 X hill | rest | 7 | 12 | 3m |
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5 | 8 | 4 | 40t | rest | 7 | 14 | 3m |
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6 | 8 | 4 | 6 X 800 | rest | 8 | 16 | 3m |
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7 | 9 | 5 | 6 X hill | rest | 8 | 12 | 4m |
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8 | 9 | 5 | 45t | rest | 9 | 18 | 4m |
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9 | 6 | 5 | 7 X 800 | rest | 10 easy | 20 | 4m |
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10 | 10 | 5 | 7 X hill | rest | rest | Half Mar | 5m |
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11 | 6 | 5 | 45t | rest | 6 | 20 | 5m |
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12 | 10 | 5 | 8 X 800 | rest | 10 | 22 | 5m |
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13 | 8 | 5 | 6 X hill | rest | 4 | 12 | 4m |
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14 | 6 | 4 | 30t | rest | 4 easy | 8 | 3m |
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15 | 4 | 3 | rest | rest | 2 easy | Marathon |
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Monday: run
Tuesday: Easy run
Wednesday: Tempo, 800’s, and hill
Thursday: Rest day
Friday: Race pace
Saturday: Long run 30-45 seconds above marathon goal pace
Sunday: Easy run
Week one is almost over and so far so good. I've already switched days around which I figure I'll need to do the whole time and not worry to much about which day of the week I do which workout. I have to do a lot of my runs on the treadmill but plan on using a babysitter or family for my long runs and a few of the other ones that are over 7 miles long.
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LOVE THE NEW HEADER! haha, but seriously very nice. Your plan looks good too. I'm doing a similar thing, but with less mileage... Speed work Wednesday and long on the weekend.
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