Monday, August 8, 2011

Life V. Marathon Week 5-20

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
6 miles
Speed
10
MP 6
7
6
10
2
6
Speed
10
MP 6
6
8
8
3
6
Speed
10
MP 6
7
6
12
4
6
Speed
10
MP 7
6
10
8
5
6
Speed
10
MP 7
7
8
14
6
6
Speed
10
MP 7
6
10
10
7
6
Speed
10
MP 8
7
8
15
8
7
Speed
10
MP 8
6
10
10
9
8
Strength
10
MP 8
7
8
16
10
6
Strength
10
MP 9
6
10
10
11
8
Strength
10
MP 9
7
8
16
12
6
Strength
10
MP 9
6
10
10
13
8
Strength
10
MP 10
7
8
16
14
8
Strength
10
MP 10
6
10
10
15
8
Strength
8
MP 10
7
8
8
16
6
5
Off
6
6
3
Race









Speed- 1 mile warm-up, 3 miles intervals at 10-k pace, 1 mile cool-down
Strength- 1 mile warm-up, 6 miles intervals at 10 seconds per mile faster than marathon goal pace, 1 mile cool-down. Examples: 2x3 miles (1 mile recovery between); 3x2 miles (800m recovery between)
MP- Run at marathon goal pace. Mine is 6:05.
Sunday Long Run- Run at 45-60 seconds slower than MP.
Other Miles- Recovery or easy pace.

Note: This is pretty much the Hansons’ Less is More Plan. The less miles with more focus on race pace really appealed to me, as I usually feel worn out by race day on the traditional 20 miler plan. The original plan is 18 weeks. I felt I needed more high mile base work coming into the plan, that’s why I was following a different plan for the first month of my marathon training. The Hansons’ plan was originally published in the Jan 2011 Runner’s World, you should read the article.

Note 2: This starts today. Yes, the plans says 6 miles today, and yes, I did 8. I wrote this on the internet not in stone.
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2 comments:

  1. KatyAugust 8, 2011 at 4:34 PM

    What are you going to do for the strength workouts beginning on week 9?

    ReplyDelete
  2. KatyAugust 8, 2011 at 4:37 PM

    Oops, I should have read the whole thing! Nevermind

    ReplyDelete

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