Run Happy: A Training Plan

Official marathon training has commenced! The 16 week plan for October’s Marine Corps Marathon began last Monday; I can happily report that week one went swimmingly. Only 15 more to go!

Various marathon training strategies were debated prior to this week’s start. I landed on a running schedule that is based on a Runner’s World “foolproof” marathon plan. Rather than adding in a 4th mid-sized run, however, I’ll be substituting in a day of weight training or alternative cardio.

Here it is! Written out particularly so I have easy access when I’m away from my hand-written, free-printable calendar plan:

  • Week 1: 3 mi / 4 mi / 6 mi
  • Week 2: 3 mi / 4 mi / 8 mi
  • Week 3: 3 mi / 5 mi / 10 mi
  • Week 4: 3 mi / 4 mi / 6 mi
  • Week 5: 3 mi / 5 mi / 10 mi
  • Week 6: 4 mi / 5 mi / 12 mi
  • Week 7: 4 mi / 5 mi / 14 mi
  • Week 8: 4 mi / 6 mi / 11 mi
  • Week 9: 4 mi / 7 mi / 16 mi
  • Week 10: 5 mi / 7 mi / 18 mi
  • Week 11: 5 mi / 8 mi / 20 mi (The same weekend as the Navy-Air Force Half: 13.1 + 7 added miles post race…. maybe.)
  • Week 12: 5 mi / 6 mi / 14 mi
  • Week 13: 5 mi / 8 mi / 20 mi
  • Week 14: 5 mi / 7 mi / 14 mi
  • Week 15: 3 mi / 5 mi / 10 mi
  • Week 16: 3 mi / 3 mi / 3 mi / 26.2 miles!

This week went well; I held steady 10 minute paces on 3 and 6 miles and made the 4 miler a faster treadmill workout. I’m forecasting summer storm warnings and 90 degree heat will prevent additional outdoor runs. Luckily the gym can accommodate indoor miles, and super fun workout classes! Like Chisel, or Kettlebell Conditioning, or Pilates – all depending on the day. I’m also adding in daily pushups, because 1. stronger arms can help with stride and 2. who doesn’t want Michelle Obama arms?!

Sunday’s upper body workout also included a bit of kayaking on the Severn!

Kayaking

Cross training, I’m all about it.

Cheers!

– EmPan

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