If you guys remember, I have never followed a race plan. I don’t even look at my watch when I run. I run purely based on how I feel. This usually works out great since I always end up with negative splits… I am better not knowing the pace of the first few miles of “warm-up” during a Half. If I tried to hit a certain pace, well, I feel that is just anxiety waiting to happen!
But for the first time I decided I am going to try and start following a training plan for the Richmond Marathon in November. I had a friend whom I run 5 @ 5 with and my Saturday Morning long runs (when I am home for the summer) with who is very knowledgeable in Marathon Training. He has had very successful and consistent marathons. Consistency is a key word here since it is so easy to have 1 great race and 10 bad ones… ugh #runningproblems , right?
I ran 5 @ 5 with him this week and he offered to send me his Marathon training plans that have helped him (at the age of 55–yes I have “older” running buddy friends…they are super fast and kick the crap out of me) to run a 3:20.00 marathon. Sounds good to me!!
He followed through and emailed me his plan that is basically a 2 week cycle of key marathon training days. I thought I would share it with you all!
2. distance (6) or cross train
3. hill intervals (400’s)
4. semi long (8-10)
5. distance (6) or cross train
6. long (15-24)
8. tempo (5)
9. distance (6) or cross train
10. hill intervals (400’s)
11. hill distance (6-8)
12. distance (6) or cross train
13. limited long (13.1)