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JasonR's Marathon Training Plan..... and Journal (Read 348 times)

    Please have a look at my marathon training plan.  This was put together for me by the leader of my running group.

     

    This will be my first marathon.

      Week Sun Mon Tues Wed Thu Fri Sat Total KM Total Mi.
    1 June 14 18-22k Rest 15k 10k 12k (with intervals) Rest 10k 69 42.9
    2 June 21 22k Rest 15k 10k 12k Rest 5k race + 5k 69 42.9
    3 June 28 25k Rest 15k 10k 12k (with intervals) Rest 10k 72 44.7
    4 July 5 22-25k Rest 15K 10k 12k (with intervals) Rest Rest 62 38.5
    5 July 12 22-25k with 15k @ MP Rest 15k 10k 12k Rest Rest 62 38.5
    6 July 19 10Mi. Race Rest 12k 10k 12k (4k Tempo) Rest 10k 60 37.3.
    7 July 26 28k Rest 18k 10k 12k (5k Tempo) Rest 10k 78 48.5
    8 August 2 22k 10k 15k 10k 12k (6k Tempo) Rest 10k 79 49.1
    9 August 9 28k (20k @ MP) Rest 15k 10k 12k (7k Tempo) Rest 10k 75 46.6
    10 August 16 22k 10k 15k 10k 10k Rest 15k Race 82 51
    11 August 23 10k Rest 18k 10k 12k (hills) Rest 10k 60 37.3
    12 August 30 22k 10k 18k 10k 15k (hills) Rest 12k 87 54.1
    13 September 6 32-35k (25k @ MP) Rest 18k 10k 15k (hills) Rest 12k 90 55.9
    14 September 13 25-30k (8k @ Tempo) 10k 12k Rest 15k (hills) Rest 8k 75 46.6
    15 September 20 25k (or 10k Race) 10k 15k Rest 15k Rest 8k 73 45.4
    16 September 27 35k (negative split) Rest 18k 10k 15k (hills) Rest 8k 86 53.4
    17 October 4 Rest Rest 15k Rest 15k Rest 8k 38 23.6
    18 October 11 15k Rest 8k Rest 5k Rest Rest 36 22.4
    19 October 18 Toronto Marathon                


    Prince of Fatness

      I've only run one marathon and your plan looks similar in mileage to what I did.  I was able to complete the race without a problem.  It's not as high mileage as you'll see most here running but for your first marathon I think it is OK.

       

      The only thing that stands out is your taper.  I know it's an individual thing but I wouldn't taper as severely as you have in your plan.  Week 17 is a 50% drop with 4 rest days.  I'd go out on an easy run on at least two of those rest days.

       

      That's all I got.  Good luck Jason.

      Not at it at all. 

        I thought that was a little weird too......  I do plan to turn a few of those rest days into 5k easy runs... maybe throw in some striders.

          So here is my deal.

           

          I feel like I'm as soft as a kitten.  I've been totally sucking on my long runs.  I've been slowed to a crawl and resorted to many, many, many, walk breaks.

           

          Once I took some sport beans and felt sick to my stomach and just couldn't keep going..... walked the final few KM.

           

          Last weekend on a 28k run I just faded over the final 10k.... each mile got worse.

           

          Thoughts?  Suggestions? 

           

          Jason

          Wingz


          Professional Noob

            Perhaps heat might be a factor?  119 miles in June, 192 in July?  My generally uninformed opinion would suggest that you try to make your runs during the coolest part of the day you can, take it easier than you think you should, and just hang tight for a few more weeks.  It should get better as long as you can stay uninjured. 

            Roads were made for journeys...


            Prince of Fatness

              That is a big jump in mileage from June to July, but you were up there in mileage for a few months before June so I don't think that it would be a big problem.

               

              However, you've been throwing a bunch of quality in during the week while increasing mileage.  How are those runs going?  I'm guessing that you aren't recovered enough going into the long runs.  Maybe you could try a week of easy running going into the long run and see what happens.

              Not at it at all. 

                Thanks for the advice.

                 

                June was such a low mileage month because I was in Europe on vacation for 2 weeeks and didn't get to run.

                 

                Good point about the weekly runs.... I have been doing some speed work and longer runs during the week.. I could just be tired.  The runs during the week have generally been pretty solid.

                 

                I try to get out of the house early on the weekends for my long run.... maybe I should be on the road by 6am.

                 

                Thanks again.

                  Had a good long run this morning.

                   

                  Ran 30k and felt strong the whole way.  Even managed to finish strong, final km was my fastest.

                   

                  Here is what I did differently:

                  1. Hydrated better the night before.

                  2. Got to bed early

                  3. Ran early in the AM so it was very cool for most of the run.

                  4. Took 2 gels