Holy cow. Wowza. Yikes.
Yeah, I got more where that came form. So...today was day one of the good ole "second" plan. Yup, I'm calling it that. Just try to stop me. 15 weeks x 3 quality runs.....45 runs till I'm in marathon shape....(plus some quality runs through the holiday madness to keep me sane...huzzah!).
Well, that sounds good in theory, right? Right. So, without further ado.... here's my little plan!
"2nd" Marathon Training Plan
Wk Speedwork/Tempo/Long Run
1 8x400 m 3 miles 10 miles
2 6x800m 7 miles 13 miles
3 3x1600m 3 miles 10 miles
4 10x400m 5 miles 14 miles
5 5x1200m 5 miles 15 miles
6 7x800m 8 miles 17 miles
7 3x1600m 10 miles 13 miles
8 12x400m 3 miles 18 miles
9 8x800m 5 miles 15 miles
10 4x1600m 8 miles 20 miles
11 12x400m 5 miles 15 miles
12 6x1200m 5 miles 20 miles
13 7x800m 4 miles 15 miles
14 3x1600m 8 miles 10 miles
15 30' EZ w 5x60s/20' EZ w 3 or 4 pickups/Marathon !!
The FIRST Paces (based off 10k pace 8:15/mile)
Long Run 10-K pace + 60 to 75 seconds/mile (9:15-9:30)
Long Tempo 10-K + 30 to 35 seconds (8:45-8:50)
Mid Tempo 10-K + 15 to 20 seconds (8:30-8:45)
Short Tempo 10-K pace (8:15)
1600m Repeats 10-K - 35 to 40 seconds (7:40)
1200m Repeats 10-K - 40 to 45 seconds (7:30)
800m Repeats 10-K - 45 to 50 seconds (7:25)
400m Repeats 10-K - 55 to 60 seconds (7:15)
You see it's similar to last years plan, but with a few small tweaks. My paces are a bit slower this year, because, let's face it, I'm a bit out of shape. I'm planning on re-assessing my paces in about a month to see where I'm at....I would surely love to PR in this marathon, but the way I'm doing now, I'll surely be okay with running a strong race and not looking like this at the finish line:
Ugh. Maine marathon, you were not pretty.
But at least I finished you!
So today...day #1....was speedwork. 8 x 400. Yikes.
I always do my speedwork on the treadmill, because it forces me to keep a steady pace (and not slack off!)
The Workout
5 minutes warm up
8 x 400 @7:13/7:19 (alt) pace with 90 sec recovery
5 minute cooldown
Time: 35:10
Distance: 4.20 miles
Overall pace: 8:22
Well. Other than the fact that I was pretty sure I was dying by the 6th repeat, I would chalk that up to a win. (Poor guy next to me on the treadmill. I'm sure you would have run away if you could!) Lesson learned. Just because you can run long, doesn't mean you can run fast! and that's okay. I might not be all the way back on square one, but I sure feel like it today! Bring on the pain, bring on the workouts-I'm ready!!
Yeah, I got more where that came form. So...today was day one of the good ole "second" plan. Yup, I'm calling it that. Just try to stop me. 15 weeks x 3 quality runs.....45 runs till I'm in marathon shape....(plus some quality runs through the holiday madness to keep me sane...huzzah!).
Well, that sounds good in theory, right? Right. So, without further ado.... here's my little plan!
"2nd" Marathon Training Plan
Wk Speedwork/Tempo/Long Run
1 8x400 m 3 miles 10 miles
2 6x800m 7 miles 13 miles
3 3x1600m 3 miles 10 miles
4 10x400m 5 miles 14 miles
5 5x1200m 5 miles 15 miles
6 7x800m 8 miles 17 miles
7 3x1600m 10 miles 13 miles
8 12x400m 3 miles 18 miles
9 8x800m 5 miles 15 miles
10 4x1600m 8 miles 20 miles
11 12x400m 5 miles 15 miles
12 6x1200m 5 miles 20 miles
13 7x800m 4 miles 15 miles
14 3x1600m 8 miles 10 miles
15 30' EZ w 5x60s/20' EZ w 3 or 4 pickups/Marathon !!
The FIRST Paces (based off 10k pace 8:15/mile)
Long Run 10-K pace + 60 to 75 seconds/mile (9:15-9:30)
Long Tempo 10-K + 30 to 35 seconds (8:45-8:50)
Mid Tempo 10-K + 15 to 20 seconds (8:30-8:45)
Short Tempo 10-K pace (8:15)
1600m Repeats 10-K - 35 to 40 seconds (7:40)
1200m Repeats 10-K - 40 to 45 seconds (7:30)
800m Repeats 10-K - 45 to 50 seconds (7:25)
400m Repeats 10-K - 55 to 60 seconds (7:15)
You see it's similar to last years plan, but with a few small tweaks. My paces are a bit slower this year, because, let's face it, I'm a bit out of shape. I'm planning on re-assessing my paces in about a month to see where I'm at....I would surely love to PR in this marathon, but the way I'm doing now, I'll surely be okay with running a strong race and not looking like this at the finish line:
But at least I finished you!
So today...day #1....was speedwork. 8 x 400. Yikes.
I always do my speedwork on the treadmill, because it forces me to keep a steady pace (and not slack off!)
The Workout
5 minutes warm up
8 x 400 @7:13/7:19 (alt) pace with 90 sec recovery
5 minute cooldown
Time: 35:10
Distance: 4.20 miles
Overall pace: 8:22
Well. Other than the fact that I was pretty sure I was dying by the 6th repeat, I would chalk that up to a win. (Poor guy next to me on the treadmill. I'm sure you would have run away if you could!) Lesson learned. Just because you can run long, doesn't mean you can run fast! and that's okay. I might not be all the way back on square one, but I sure feel like it today! Bring on the pain, bring on the workouts-I'm ready!!
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