I’ve never been much for following a plan. In training for my half-Ironman I just went out and biked longer than I had biked before, ran farther than I had run before, and swam farther than I had swam before. I just kept increasing the distances, and tried to go at a reasonable pace–not too fast and not too slow, although I worried more about going too fast than too slow. And what do you know, it worked. However, I don’t feel like the same plan is going to work for me when it comes to doing a marathon, or in other words I’m a little scared of such a relaxed approach, so I went and found a free marathon plan online from Hal Higdon. I’m using his Novice 1 schedule, which assumes that you’ve done at least some running before, and that you’ve got 18 weeks to train. I have been running for about a year now since I started getting into triathlons, so I’m covered there. I counted backwards from my marathon event on April 18th, which means I’ll be starting the official training mid-December. Until then I’ll just keep running as I have, which is to run 3-4 miles MWF.
Here’s the plan, just in case Hal’s webpage moves someday.
|1||rest||3 m run||3 m run||3 m run||rest||6||cross|
|2||rest||3 m run||3 m run||3 m run||rest||7||cross|
|3||rest||3 m run||4 m run||3 m run||rest||5||cross|
|4||rest||3 m run||4 m run||3 m run||rest||9||cross|
|5||rest||3 m run||5 m run||3 m run||rest||10||cross|
|6||rest||3 m run||5 m run||3 m run||rest||7||cross|
|7||rest||3 m run||6 m run||3 m run||rest||12||cross|
|8||rest||3 m run||6 m run||3 m run||rest||13||cross|
|9||rest||3 m run||7 m run||4 m run||rest||10||cross|
|10||rest||3 m run||7 m run||4 m run||rest||15||cross|
|11||rest||4 m run||8 m run||4 m run||rest||16||cross|
|12||rest||4 m run||8 m run||5 m run||rest||12||cross|
|13||rest||4 m run||9 m run||5 m run||rest||18||cross|
|14||rest||5 m run||9 m run||5 m run||rest||14||cross|
|15||rest||5 m run||10 m run||5 m run||rest||20||cross|
|16||rest||5 m run||8 m run||4 m run||rest||12||cross|
|17||rest||4 m run||6 m run||3 m run||rest||8||cross|
|18||rest||3 m run||4 m run||2 m run||rest||rest||race|
For the cross training I’ll just be walking, and I’ve moved the entire schedule back a day so that Sunday is a rest day and my workouts start on Monday with the long runs being on Friday. For most people long runs on Fridays would be difficult, but I run my own business so I have a bit of flexibility in my schedule, and Fridays are pretty slow, so I’m not too worried about my long runs eating into my work schedule. I plan on running at 6 am each morning, so even in the case of the 20-mile run–the longest before the marathon–I should be done by 10 am.