22
Sep
08

My Marathon Training Plan

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.

Week Sun Mon Tue Wed Thu Fri Sat
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.

  • larrysteimle

    HEY, I CAME IN FIRST! THAT’S A FIRST.

    WELL, WHAT CAN I SAY? JOSH IS MY SON. IF YOU THINK HE’S IN OVER HIS HEAD HERE JUST ASK HIM ABOUT THE SUPERMARKET SUPERMAN CAPER. (CAPER, GET IT?)

    ACTUALLY WE HAD GREAT FUN WITNESSING HIS HALF IRONMAN EVENT IN OCEANSIDE. WE’RE THINKING NOW THAT HE SHOULD SET A WEIGHT LOSS REQUIREMENT BEFORE PARTICIPATING IN THE APRIL MARATHON. OTHERWISE JOSH, YOU MAY BE FOLLOWING IN YOUR MOTHER’S FOOTSTEPS (GET IT?) AT A MUCH YOUNGER AGE. THIS ADVICE IS FREE. IGNORING IT MIGHT BE EXPENSIVE. LOVE DAD…WHO NEVER RAN A MARATHON.