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Tuesday, March 10, 2015

Marathon Training - My 20 week schedule



I really don't follow "OFFICIAL TRAINING PLANS".  
Why?  A lot of them are by time.. i.e. run for 40 minutes.  Nope I need miles not time.  Also, a lot of them just make you run toooo much.  There is no way I am running 6 days a week.  I will definitely break and probably be suicidal.  To all of you running machines, power to you.  But I know that this body works off the theory less is more.  

First time training for a marathon, I had to back out a few weeks before due to tendinitis Click the link for more info- but basically no cross training, no stretching, didnt replace my shoes,  treadmill hates me= injury.   I had made it up to 18 miles in training and had to quit due to that injury- it was pretty devastating. 

Second time around and my first marathon, I learned from my mistakes and made it for the full monte, 26.2  This is the training plan I used for that:


Week 1:  3, 3, 7
Week 2:  2,3,8
Week 3: 4, 3, 9
Week 4: 3, 3, 10
Week 5:  5, 3, 6
Week 6: 5, 3, 12
Week 7:  3, 3, 5, 13
Week 8:  3, 5, 14
Week 9:  3, 3, 15
Week 10:  3, 5, 16
Week 11:  5, 4,
Week 12:  3, 3, 18
Week 13:  3, 3, 20
Week 14:  3, 13
Week 15:  3, 3, SICK
Week 16:  3, 10

Week 17:  MARATHON!


A little disjointed,  a lot of 3 milers....  This plan worked for me and I got to the marathon feeling good (as good as you can feel after running 20 miles...) and injury free.  I ran 3 days a week and incorporated Body Pump for strength training and Yoga for stretching.  I tracked my miles and replaced my sneakers before things started to break.  I also used the Galloway method, incorporating some run/walking into my long runs and really enjoyed that process.  

This time around, I am going to stick to this less is more plan, with a few changes.  I am going to get out of that 3 mile rut, increasing my mid week distances, and add in a fourth day of running on the trails (more like run when I can hike the hills that I can't).  This is a good way to get my hill work in, get the dog out in the mountains, and use different shoes and different muscles.  


This is my training plan for Marathon Training (Race 2, Take 3).  The weekday distances will change based on what my morning running group decides.  Lately is has been 4 miles twice a week. 



Tuesday Thursday morning runs (4-5 miles each), Friday trail runs (3-5, some walking up the big hills), Sunday long run, Monday Wednesday Tabata, Saturday is a full rest, bike, hike, or ski. 

Monday Wednesdays are my "active rest" days with 45 minutes of evening tabata HIIT intervals.  

By no way am I some trained running coach, nutritionist, or in any way certified to make training plans.  These two plans I created are just what works for me.  They go off the premise of a long run and a few short runs, NO MORE than 4 days a week.  The long run distances are also planned with the 2 hard 1 easy.  After increasing distances for two weekends I will go back down in distance to recover- this method worked really well for me last time.  

What do you guys follow for training plans?

4 comments:

  1. Your training plan looks similar to me! I got mine on Runkeeper, and then modified it a little to fit my schedule. I'm the same way as you, I need miles, not minutes. And I also can't run 6 days a week!
    I run about 3 days a week, 3-5 miles. And then Saturday is my long runs. I also take a spin class once a week.

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  2. I have learned that my body likes to run about 2-3 days a week. 1 being a shorter run and the 2nd being the longer one. I have learned that I definitely need more cross training/yoga/strength training to help prevent injuries!

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    1. It is so nice to hear others swear by the "less is more" strategy! The cross training has been key for me to prevent injuries as well! I think Iv'e asked you before but what are your next races here in Utah? Ill be at the SLC half and Utah Valley Marathon!

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    2. It is so nice to hear others swear by the "less is more" strategy! The cross training has been key for me to prevent injuries as well! I think Iv'e asked you before but what are your next races here in Utah? Ill be at the SLC half and Utah Valley Marathon!

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