Marathon Training Plan

26_predictions_001I have just finished creating my marathon training plan. I’ve spent some time looking around online and discovered that there are a large number of outlets that actually charge for this service. I’m not going to mention the fee-based services here, but a simple web search will reveal them if you’re interested. I can’t say I’m that surprised that someone has figured out how to monetize training plans, but the reality is that most of the information needed to create an effective plan is available online, and for free. With a little work, any runner can build their own customized plan and save themselves a few dollars. After all, most of these outlets are just reselling a set of canned plans that are tweaked slightly based on the individual parameters that a customers provides. The reality is that nobody knows the athlete better than the athlete themselves! I took the time to create my own plan for the half-marathon and it worked pretty well … so I’m going to do the same thing for the marathon, and fingers crossed I’ll see similar results.

In addition to using the same sources as before, I am incorporating some additional wisdom gathered from fellow runners, online resources and my own experience over the last few months into what I hope will be a well-rounded marathon training plan.

Having never run a marathon, I am vaguely aware of the amount of work required to bring my stamina and endurance to the level required to sustain me for four or more hours of running. I need to be careful not to over train and risk injury, while ensuring I do enough to meet my bodies needs. I am looking at an 18 week plan, with five days of running per week and gradually incrementing long runs on a Sunday (the only day of the week my schedule can support 2+ hour runs). I am planning on incorporating two rest days into the schedule, probably Monday and Friday, to allow myself sufficient recovery time between activities but also to accommodate some cross training such as cycling or swimming to use alternative muscle sets. In addition, I plan on including some variation in the running in the form of tempo runs and speed work. The speed work will combine Yasso 800s, Fartleks, and hill repeats. Essentially, this is the same half-marathon plan with some minor adjustments for the increased distance, workload, and time span.

As the marathon takes place on a Sunday, all my long runs are scheduled for Sunday mornings. I believe consistency is key in preparation, and helps reduce the risk of injury. However, I deviate from that model in weeks two and six because I am taking part in organized races.

Entries highlighted in red are organized races – more information for those can be found on the race information page.

Half-Marathon Training: Week Six

nyc_half_w6Week six eases off a little in terms of distance and intensity. The training plan asks for a tempo run early in the week and two easy 4 miles efforts and the start and end. Luckily for me, the monotony of 4 mile treadmill runs is broken up this weekend as the NYRR Gridiron Classic takes place on Sunday morning. Meanwhile Saturday’s long run is only 6 miles.

This week also see’s a slight change in my cross training schedule. As I mentioned previously, I have started taking swimming lesson’s and that will take the place of the bicycle portion of Thursday’s strength and conditioning session.

The first five weeks of training have been a significant increase in my general workload and have taken an increasing amount of time out of my schedule. At times it’s a challenge to fit everything in, so I am going to have to start paying attention to non-running related activities to make sure they do not get neglected.

Half-Marathon Training: Week Four

nyc_half_w4Following a relatively easy week three, week four’s training schedule steps things up a bit. Tuesday’s short run increases to 4.5 miles, while Wednesday’s tempo run is a full 35 minutes. Throw in a lengthy 7 mile run on Sunday and we have the toughest week on the plan so far. Luckily for me, this week looks like being pretty light in terms of work commitments, so I can split my time between training and spend plenty of time with Jess to celebrate our first year together. To round out the week, I’ll also step up the workload during the strength sessions, in terms of adding more reps to each set rather than increasing the weight.

Half-Marathon Training

half_training_001This is my training plan for the NYC Half-Marathon on March 18. I put this together after researching a number of different sources and approaches, primarily based on Hal Higdon’s half-marathon program for intermediate runners. Unlike the original version, I have allocated time for stretching every day and set specific cross training targets on Mondays and Thursdays. Typically, those cross training sessions involve cycling and swimming respectively. I believe that this plan will give me the gradual improvement in strength, stamina, and distance to allow me to comfortably complete the half-marathon in a good target time. As of right now, I am looking at a two hour target but may revise that down over time – depending on how I progress.

As the half-marathon takes place on a Sunday, all my long runs are scheduled for Sunday mornings. I believe consistency is key in preparation, and helps reduce the risk of injury. However, I deviate from that model in weeks two and six because I am taking part in organized races.

Entries highlighted in red are organized races – more information for those can be found on the race information page.