For those who are not aware, I plan to run the NewYork City Marathon again this fall after last year’s unsatisfactory performance. With a marathon, and a half marathon, personal best in mind, I designed a training program to reach that goal.
I drew from the formula
of my previous post: high volume of mileage (some days two runs a day) mostly
at a very relaxed pace with a very hard speed/interval session mid-week, a long
progression run on the weekend, and one day off. After a mildly disappointing
fall 2013, my mentor believed I over trained, so I reduced my hard days from
three to two.
Spring 2014 brought
more success with PR’s in the half marathon (1:14:27) and ten miler (55:33).
Bronchitis spoiled my dreams of a personal best at Boston, but despite the
circumstances, I ran a 2:55:13.
For fall 2014 I am
following a similar training plan. After a pair of 5k’s and one five miler this
summer, my goals for my fall races (beginning in late summer) are listed
followed by my training plan.
AnnapolisTen Mile Run: Sub 58:00
Rockn’ Roll Philadelphia Half Marathon: PR, sub 1:14
Handson House Half Marathon: Win 1st place overall,
sub 1:18
RunnersWorld Half Marathon: Place overall, sub 1:16
New
York City Marathon: PR, sub 2:45
Week
1 (July 7-13)
Monday: 4 miles easy
Tuesday: 3 miles easy
6 miles easy
Wednesday: 6 x 800
Thursday: 3 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 12 mile progression
Week
2 (July 14-20)
Monday: 4 miles easy
Tuesday: 3 miles easy
6 miles easy
Wednesday: (1600, 600) x 5
Thursday: 3 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 13 mile progression
Week
3 (July 21-27)
Monday: 4 miles easy
Tuesday: 3 miles easy
6
miles easy
Wednesday: 8x800
Thursday: 3 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 14 mile progression
Week
4 (July 28-August 3)
Monday: 3 miles easy
4 miles easy
Tuesday: 6 miles easy
Wednesday: 4 miles easy
Ladder (400, 800, 1200, 1600, 1200,
800, 400)
Thursday: 5 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 15 miles (1 mile warm-up, 1 mile tempo, .5
mile jogging rest, 2 mile tempo, .5 mile jogging rest, 3 mile tempo, 1 mile
jogging rest, 4 mile tempo, 1 mile cooldown)
3 miles easy
Week
5 (August 4-10)
Monday: 3 miles easy
4 miles easy
Tuesday: 6 miles easy
Wednesday: 4 miles easy
5 x 1600
Thursday: 5 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 17 mile progression
3 miles easy
Week
6 (August 11-17)
Monday: 3 miles easy
4 miles easy
Tuesday: 6 miles easy
Wednesday: 4 miles easy
20 x 400
Thursday: 5 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 13 mile progression
3 miles easy
Week
7 (August 18-24)
Monday: 3 miles easy
4
miles easy
Tuesday: 6 miles easy
Wednesday: 4 miles easy
2 x 800
Thursday: 5 miles easy
6 miles easy
Friday: Off
Saturday: 3 miles easy
Sunday: Annapolis 10 Mile Run
3 miles easy
Week
8 (August 25-31)
Monday: Off
Tuesday: 6 miles easy
Wednesday: 4 miles easy
10 x 1000
Thursday: 5 miles easy
6
miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 18 mile progression
3 miles easy
Week
9 (September 1-7)
Monday: 6 miles easy
6 miles easy
Tuesday: 6 miles easy
6 miles easy
Wednesday: 6 miles easy
10 x 800
Thursday: 6 miles easy
6 miles easy
Friday: 6 miles easy
6
miles easy
Saturday: Off
Sunday: 20 mile progression
3 miles easy
Week
10 (September 8-14)
Monday: 6 miles easy
4 miles easy
Tuesday: 6 miles easy
6 miles easy
Wednesday: 6 miles easy
7 x 1600
Thursday: 6 miles easy
6 miles easy
Friday: 6 miles easy
6
miles easy
Saturday: Off
Sunday: 15 miles (1 mile warmup, 1 mile tempo, .5
mile jog, 2 mile tempo, .5 mile jog, 3 mile tempo, 1 mile jog, 4 mile tempo, 1
mile cooldown)
3 miles easy
Week
11 (September 15-21)
Monday: 6 miles easy
4 miles easy
Tuesday: 6 miles easy
6 miles easy
Wednesday: 6 miles easy
2 x 800
Thursday: 6 miles easy
6 miles easy
Friday: Off
Saturday: 3 miles easy
Sunday: Rock ‘n’ Roll Philadelphia Half Marathon
3 miles easy
Week
12 (September 22-28)
Monday: Off
Tuesday: 6 miles easy
6 miles easy
Wednesday: 6 miles easy
2 x 800
Thursday: 6 miles easy
6 miles easy
Friday: 3 miles easy
Saturday: Hands on House Half Marathon
3 miles easy
Sunday: Off
Week
13 ( September 29-October 5)
Monday: 6 miles easy
4 miles easy
Tuesday: 6 miles easy
6 miles easy
Wednesday: 6 miles easy
24 x 200
Thursday: 6 miles easy
6 miles easy
Friday: 6 miles easy
6
miles easy
Saturday: Off
Sunday: 22 mile progression
3 miles easy
Week
14 (October 6-12)
Monday: 6 miles easy
4 miles easy
Tuesday: 6 miles easy
6 miles easy
Wednesday: 6 miles easy
5 x 2000
Thursday: 6 miles easy
6 miles easy
Friday: 6 miles easy
6
miles easy
Saturday: Off
Sunday: 2 x 6 miles at marathon pace
3 miles easy
Week
15 (October 13-19)
Monday: 3 miles easy
6 miles easy
Tuesday: 6 miles easy
Wednesday: 4 miles easy
2 x 800
Thursday: 5 miles easy
6 miles easy
Friday: Off
Saturday: 3 miles easy
Sunday: Runner’s World Half Marathon
3 miles easy
Week
16 (October 20-26)
Monday: Off
Tuesday: 3 miles easy
6
miles easy
Wednesday: 10 x 400
Thursday: 3 miles easy
6 miles easy
Friday: 6 miles easy
Saturday: Off
Sunday: 10 mile progression
Week
17 (October 27-November 2)
Monday: Off
Tuesday: 5 miles easy
Wednesday: Off
Thursday: 4 x 1600, 4 x 400
Friday: 4 miles easy
Saturday: 4 miles easy
Sunday: New York City Marathon
Damm. That's a heck of a schedule. It takes me 45 mins to run 3.5 miles around a lake trail by my office. Is that good? Lol.
ReplyDelete