Bill,
Hello, I am back at the Point after a few days in Montana, training in NY, "Chilean Mtn School", a few days at our WY cabin doing some hiking and fishing......for another year of school, cow year. It feels surreal to be a junior already!
Well, I am the "assistant physical development SGT" this semester for my cadet academic company. I am currently planning our company-oriented schedule to run the Cape Cod Marathon on October 25th. We will be doing the marathon relay in teams of 2 to 5 people. A few may choose to run the whole thing..but for the most part we will be working with a half-marathon distance.
People have asked me, do you have a training plan??
Of course the very first thought on where to get the best advice, plan and coaching always goes back to the same person..............you!!
So, I have been coming up with a plan. But if you have any websites that have better plans or have time for me to post mine to look at, that'd be awesome, and much appreciated. I know it is a very busy time, but I do greatly value your advice and look forward to our fun company runs this fall, knowing there are some fun montanans out running like crazy too
Anne,
Wow! Coach Anne. That is really cool. Why don't you post it here, and I'll take a look at it and let you know what I think. Just copy and paste from your original, so that you don't run into the time out feature of this board. It will be fun to see what you have lined up for everyone.
Bill
MARATHON
Week 1
TRAINING
Workout
PLAN
Mileage
WORK OUTS
Description
Monday
Distance
3-5
Tuesday
Tempo
6-7
1 x (5,000m) @ marathon tempo
Wednesday
Rest
3-6
Thursday
6-8
3 x (1,000m) @ marathon tempo, 4 minutes recovery.
Friday
Saturday
0-5
Sunday
Range for week
20-30
Week 2 Workout Mileage Description
Rest Day
0-3
Interval
8-11
1 mile-2 mile-1 mile @ slightly slower than 10K effort, 4 and 7 minutes recovery.
4-6
8-10
1 x 20 minutes& 1 x 10 minutes @ marathon tempo, 8 minutes recovery.
3-7
Easy day
Long
13-16
Last 4 miles @ marathon tempo
35-50
Week 3 Workout Mileage Description
7-10
3-4 x (1,600m) @ marathon tempo, 3 minutes recovery.
15-18
Easy paced
35-55
Week 4
0-4
2 x (4 x 800m) @ 10K pace, 90 seconds recovery, 5 minutes recovery between sets.
2 x 15 minutes @ marathon tempo, 5 minutes recovery.
6-9
17-20
50-65
Week 5
3 x (2,000m) @ 10K pace, 3 minutes recovery.
MLR
10-12
30-40 minutes continuous run @ marathon tempo.
14-16
Easy, steady paced
50-60
Week 6
7-9
3 x (800m-600m-600m) @ 5K effort, 90 seconds recovery, 4 minutes between sets.
4-7
10-13
30-50
Week 7
20-40
Race
26.2
1 x 26.2 miles @ marathon pace
Most of what I see looks really nice. You've done a great job of giving time for recovery after every tough workout. You have also allowed for a build-up of mileage, which is nice.
What is the level of runner entering the program?
It seems like you jump right into specific work, which may be tough for beginning runners. If they've had a solid backgound of some running, that could still work.
You've also jumped right up to large distance long runs pretty quick (Sunday run). This may not be a problem with a seasoned running, but for anyone doing a starting program, it could lead them to trouble early.
Keep in mind that finishing a marathon (or half) is a lot more about self belief and self confidence, and less about training. By keeping an individual consistant and injury free is the most important aspect.
Also remember that it's about your runners having some fun with their training, and just enough harder running to keep them interested. That will keep them healthy, and motivated. If they feel like the long training run is too much- too early, they may lose faith in the program.
The trick may be increasing the amount of time they are on the long run rather than the mileage. The toughest part of the marathon will be that from about mile 17 to 23 miles. That's when the body starts to burn fat as a fuel instead of glycogen. You will gradually need to have your runners reach this area, which is usually at around 2 hours of running.
By allowing them to experience this sensation prior to the race, and letting them know they can make it through the tough spell will give them the confidence to do it in a race.
Nice job with the program!!!!!
Thanks for the feedback Bill, extremely insightful and stuff I wouldn't have thought about. Unfortunately the marathon we had planned for our cadet company overlaps with "super saturday" military combat training, so we can no longer do that race. We for sure are doing the Nike 10 K Human race in NYC on 24 October though, so i have changed up the running already. It's basically just suggested stuff so people have an idea of something to shoot for in their workouts (as was the one posted above).
But people have been pulling workouts from the plan and incorporating it into weekly running which is good. I myself had not run for a good chunk of July and August so it was the longest I've gone without running since i was about a freshman. A bit tough but not any less discouraged, I am just trying to be realistic and like Janna, not give up. I am planning on running the Cape Cod Marathon and possibly the Philedalphia Marathon
Also, do you know any good websites to buy warm-up suits in bulk? ok, I'll stop typing...thanks! Miss yall