My Training Plan (it's possible it will all change)
Okay, I know I promised I'd discuss cross training activities soon, and I will go into more detail on those next post. This post I want to detail my personalized training plan and discuss some of the choices I've made. Again, to be clear, I am in no way certified to make up training plans, but I did do a lot of research into different plans before smoothing this one out.
As previously stated, I started from ground zero. My plan picks up after those initial two months of getting back into starting running shape (e.g., comfortable 5k). The race I'm training for is on December 9th, and I started my "official" training on July 1st (well, June 25th because I couldn't start mid week). Because my long runs are on Sunday, and I like to think of it as the end cap of my training week (plus the actual race is on a Sunday) my plan is structured Monday-Sunday.
As previously stated, I have three runs per week. I have the Staple of Marathon Training which is the long slow run, I have a speed and cardio training tempo run, and I have a keep it fun run, which I do to increase my overall miles, and to just run completely by feel (I try to only glance at my watch once and a while to track distance, without looking at pace or heart rate). Now, I know that run should realistically be hill work but there are no hills in my neighborhood, and as a lone female runner, I need to know the area I am running in well (more on my safety techniques in a later post).
When I run my Long run I try to do it by heart rate. To promote endurance, and train my body to switch from just burning glycogen to also burning fat for fuel, I try to stay under 140bpm (beats per minute). When I'm running at moderately high effort my heart rate it typically in the 160-170bpm range. So, that's a noticeable decrease, and it accounts for the way that other factors (like weather) can make running by a specific pace not always a true "long slow distance." Some people might run at a lower heart rate for that long run - my resting heart rate is typically in upper 60's to 70's and always has been (even when I was in "really good shape."). Before starting this adventure, I did get an EKG and a stress test done to be sure my heart was in good condition (not necessary for everybody, but I sometimes get flutters and wanted to be sure).
When I run my tempo run I try to base that more off pace, but not be too rigid, especially on very hot or very humid days. Generally I run my tempo run about 45 seconds to a minute and 15 seconds per mile faster than my long runs tend to be (so at this point my tempo run is between 9 minutes per mile and 9:30 per mile). As I'm getting more fit, though, this gap is slowly broadening. If I were doing other speed work (like track workouts, or intervals) that would only help my tempo run to end up faster, as well. But I'm just looking to finish this marathon injury free. If I enjoy it enough I might go for a second marathon and focus more on speed. I'd also be starting from a better fitness place next time. I should also mention that I have been diagnosed with reactive airway disease (aka exercise induced asthma) so I try not to push my breathing to it's limit.
The plan typically goes: Monday is Yoga, Tuesday is strength or cross (more on my typical activities in another post), Wednesday is a mid distance run, Thursday is strength or cross, Friday is mid distance run (I choose which run will be a tempo based on how I'm feeling on Wed), Sat is a rest day, and Sun is a long run day.
So, my big question when I read training plans is how do they structure the distance building?
My training plan is 24 weeks long, if you include race day.
Here's how my long runs (total distance that week in brackets) progress:
Week 1: 4 miles (10 miles)
Week 2: 4 miles (11 miles)
Week 3: 5 miles (12 miles)
Week 4: 6 miles (14 miles)
Week 5: 7 miles (15.5 miles)
Week 6: 5 miles (11 miles)
Week 7: 8 miles (16 miles)
Week 8: 9 miles (18 miles)
Week 9: 5 miles (5 miles - this was due to a hurricane)
Week 10: 10 miles (21 miles)
Week 11: 12 miles (24 miles)
Week 12: 14 miles (26 miles)
Week 13: 15 miles (27 miles)
Week 14: 16 miles (29 miles)
Week 15: 10 miles (20 miles)
Week 16: 17 miles (32 miles)
Week 17: 18 miles (35 miles)
Week 18: 19 miles (38 miles)
Week 19: 19 miles (38 miles)
Week 20: 20 miles (40 miles)
Week 21: 16 miles (32 miles)
Week 22: 13 miles (25 miles)
Week 23: 10 miles (21 miles)
Week 24: RACE! (week total 33.2)
As you'll notice, there are a few cut back weeks in there, to help my joints and body adjust to the increasing demands being placed on them. I'm not sure if my taper (3 weeks) is too long. The idea behind a taper is that it gives your body time to heal and to stock up on glycogen stores (which you've been training your body to get more efficient at this whole time) so that you're fresh and topped off for race day. I'll be looking more into tapers as it gets closer, and may adjust.
Right now, I am at week 10, so yesterday I ran 6 miles for fun, tomorrow will be 5 miles tempo, and Sunday will be ten miles.
I've been doing a lot differently this training cycle than I did for any of the shorter races I've done, just knowing that a full marathon is a whole different ball game than a half. My next post will be about what I'm doing differently for cross and strength training, and for my nutrition.
As previously stated, I started from ground zero. My plan picks up after those initial two months of getting back into starting running shape (e.g., comfortable 5k). The race I'm training for is on December 9th, and I started my "official" training on July 1st (well, June 25th because I couldn't start mid week). Because my long runs are on Sunday, and I like to think of it as the end cap of my training week (plus the actual race is on a Sunday) my plan is structured Monday-Sunday.
As previously stated, I have three runs per week. I have the Staple of Marathon Training which is the long slow run, I have a speed and cardio training tempo run, and I have a keep it fun run, which I do to increase my overall miles, and to just run completely by feel (I try to only glance at my watch once and a while to track distance, without looking at pace or heart rate). Now, I know that run should realistically be hill work but there are no hills in my neighborhood, and as a lone female runner, I need to know the area I am running in well (more on my safety techniques in a later post).
When I run my Long run I try to do it by heart rate. To promote endurance, and train my body to switch from just burning glycogen to also burning fat for fuel, I try to stay under 140bpm (beats per minute). When I'm running at moderately high effort my heart rate it typically in the 160-170bpm range. So, that's a noticeable decrease, and it accounts for the way that other factors (like weather) can make running by a specific pace not always a true "long slow distance." Some people might run at a lower heart rate for that long run - my resting heart rate is typically in upper 60's to 70's and always has been (even when I was in "really good shape."). Before starting this adventure, I did get an EKG and a stress test done to be sure my heart was in good condition (not necessary for everybody, but I sometimes get flutters and wanted to be sure).
When I run my tempo run I try to base that more off pace, but not be too rigid, especially on very hot or very humid days. Generally I run my tempo run about 45 seconds to a minute and 15 seconds per mile faster than my long runs tend to be (so at this point my tempo run is between 9 minutes per mile and 9:30 per mile). As I'm getting more fit, though, this gap is slowly broadening. If I were doing other speed work (like track workouts, or intervals) that would only help my tempo run to end up faster, as well. But I'm just looking to finish this marathon injury free. If I enjoy it enough I might go for a second marathon and focus more on speed. I'd also be starting from a better fitness place next time. I should also mention that I have been diagnosed with reactive airway disease (aka exercise induced asthma) so I try not to push my breathing to it's limit.
The plan typically goes: Monday is Yoga, Tuesday is strength or cross (more on my typical activities in another post), Wednesday is a mid distance run, Thursday is strength or cross, Friday is mid distance run (I choose which run will be a tempo based on how I'm feeling on Wed), Sat is a rest day, and Sun is a long run day.
So, my big question when I read training plans is how do they structure the distance building?
My training plan is 24 weeks long, if you include race day.
Here's how my long runs (total distance that week in brackets) progress:
Week 1: 4 miles (10 miles)
Week 2: 4 miles (11 miles)
Week 3: 5 miles (12 miles)
Week 4: 6 miles (14 miles)
Week 5: 7 miles (15.5 miles)
Week 6: 5 miles (11 miles)
Week 7: 8 miles (16 miles)
Week 8: 9 miles (18 miles)
Week 9: 5 miles (5 miles - this was due to a hurricane)
Week 10: 10 miles (21 miles)
Week 11: 12 miles (24 miles)
Week 12: 14 miles (26 miles)
Week 13: 15 miles (27 miles)
Week 14: 16 miles (29 miles)
Week 15: 10 miles (20 miles)
Week 16: 17 miles (32 miles)
Week 17: 18 miles (35 miles)
Week 18: 19 miles (38 miles)
Week 19: 19 miles (38 miles)
Week 20: 20 miles (40 miles)
Week 21: 16 miles (32 miles)
Week 22: 13 miles (25 miles)
Week 23: 10 miles (21 miles)
Week 24: RACE! (week total 33.2)
As you'll notice, there are a few cut back weeks in there, to help my joints and body adjust to the increasing demands being placed on them. I'm not sure if my taper (3 weeks) is too long. The idea behind a taper is that it gives your body time to heal and to stock up on glycogen stores (which you've been training your body to get more efficient at this whole time) so that you're fresh and topped off for race day. I'll be looking more into tapers as it gets closer, and may adjust.
Right now, I am at week 10, so yesterday I ran 6 miles for fun, tomorrow will be 5 miles tempo, and Sunday will be ten miles.
I've been doing a lot differently this training cycle than I did for any of the shorter races I've done, just knowing that a full marathon is a whole different ball game than a half. My next post will be about what I'm doing differently for cross and strength training, and for my nutrition.
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