I’ve never published a full training schedule here. I’ve written about the last few weeks before a marathon and how I need to stick to my taper plans, and I’ve talked about inching toward and exceeding 90 miles per week. But I haven’t written out a half year of workouts — possibly because I have some superstitious fear that if I get hurt, my training plan will be out there for everyone to see while I’m sidelined. Or maybe I don’t want to be judged by the number of miles I run or the fact that I don’t take rest days.
Now is a good time to put the nearly baked plan out there. It’s a roadmap I believe can get me to my big, scary goal of running two marathons in a week with a Boston PR (I’ll take anything under 3:11). And achieving that big, scary goal will help push my training to the high-mileage ultramarathon levels I need to be at for the Comrades Marathon in 2016. I’ve run a modified version of this training plan twice in the last year. This plan includes a few more miles in a few critical weeks, but it’s nothing more extreme than what my body has handled in the past. The Austin Marathon will be a long training run, and I am planning to run the Rock ‘n’ Roll D.C. Half Marathon to set a new PR. I’m aiming for 1:26.
Oh, and I know a lady never reveals her weight (or age?), but I know I feel best and run fastest when I weigh between 124 and 126 pounds. If I can keep my diet in check during the hardest training weeks and not pack on more than a few pounds of water weight during the taper, I’ll arrive in Boston to run it faster than ever. I also feel like 2013 was the first year I truly understood the Boston course. It is, after all, the marathon I’ve run more times than any other. If the conditions are right, I should be able to run and recover quickly. After that, with a smart recovery week, the Big Sur race, while slower, should feel like icing on the cake.
|Oct. 27-Nov. 2||1||6||10||12||8||6||18||8||68|
|Nov. 3-9||2||4&6||10||8||10||6||13||8||65||Battlefield Half Marathon|
|Nov. 24-30||5||4&4||10||6||6||8||14||6||58||Turkey Trot|
|Dec. 29-Jan. 4||10||4&6||14||AT1 (4)||8||hills1 (6)||24||8||74|
|Jan. 5-11||11||4&6||10||WO2 (4)||10||8||Race (10)||14||66||Al Lewis 10-Miler|
|Jan. 12-18||12||4&6||14||WO1 (4)||12||4&6||AT2 (22)||8||80|
|Jan. 19-25||13||4&6||13||9||hills2 (6)||4&6||24||8||79|
|Jan. 26-Feb. 1||14||4&8||13||WO3 (4)||8||4&6||AT3 (22)||8||77|
|Feb. 2-8||15||4&6||14||WO1 (4)||10||4&6||AT2 (22)||8||78|
|Feb. 9-15||16||6||10||8||4||6||3||Marathon||63||Austin Marathon|
|Feb. 16-22||17||8||12||WO4 (4)||8||6||14 at pace||10||62|
|Feb. 23-March 1||18||4&6||13||WO3 (4)||8||4&6||AT3 (22)||8||75|
|March 2-8||19||6||10||8||hills3 (6)||4&6||16||8||64|
|March 9-15||20||8 at pace||10||8||WO6 (4)||4||1/2 Mar||6||53||RnR DC 1/2 Marathon|
|March 16-22||21||4&6||13||9||hills2 (6)||4&6||24||8||80|
|March 23-29||22||6||13||WO5 (6)||8||4&6||AT4 (22)||8||73|
|March 30-April 5||23||8 at pace||13||8||AT5 (4)||6||20||6||65|
|April 6-12||24||4||10||WO7 (4)||WO8 (4)||6||14||Race (10)||52||Cherry Blossom 10-Miler|
|April 13-19||25||6||10||WO9 (5)||6||5||6||4||42|
|April 20-26||26||Marathon||10||6||5||4||4||Marathon||81||Boston Marathon // Big Sur Marathon|
Anaerobic Threshold (AT) Workouts:
- AT1 & 5 = 4 x mile @ 77 – 90%, this will vary with individuals. (Pace should be approximately 10 seconds per mile faster than your marathon pace.) 2-3 minute rest between miles. Warm-up and cool down 2-3 miles. You should feel exhilarated after these workouts, ready to do more.
- AT2, 3, and 4 = 18-22 mile run with six to eight miles at approximately your marathon pace. These miles should bring you within a mile or two of finishing the run. The last mile or two should be easy. If conditions (either course or weather) are severe, adjust accordingly. A heart monitor can help considerably here by keeping the effort at the effort window that you can run a marathon.
- Hills 1, 2 & 3 = 8 x 2-3 minutes up at 77-90% effort, jog down for recovery. 2-3 mile warm-up and cool down.
Track Workouts (WO):
- WO1 = 12 x 400 @ 90-95% with 200 jog recovery. Warm-up/cool down
- WO2, 4 & 6 = 15 x 200 @ 85-95% with 200 jog recovery.
- WO3 & 8 = 6 x 800 @ 90-95% with 400 jog recovery.
- WO5 = 4 x 1200 @ 90-95% with 400 jog recovery.
- WO7 = 15 x 300 @90-95% with 100 jog recovery.
- WO9 = 3 x 200 @ 85-90% with 200 jog recovery / 400 jog / 3 x 800 @ 85% with 400 jog recovery.