Marathon Training Schedule

On May 3^rd, 2014, I am scheduled to run my 2^nd marathon.  The “Cheesiest” marathon, the Wisconsin

This kid knows how to wear the cheese!

Marathon in Kenosha, WI.  My training has taken a few hits with the winter weather, a nasty cold a few weeks back and just general motivation blahs.  BUT, I’m pretty sure I will be able to do it using short intervals right from the beginning.  A number of people have asked about the training plan that I used to get me to and through the Chicago Marathon.  I used a combination of training plans found on the web and the  18 week plan below is what I followed.  I was already doing long runs of 10 miles when I started this.  If you are doing shorter long runs, you may need more time to prepare.  I had also been running consistently for about 8 months before I did any of this.

A couple of notes:

• Saturday was ALWAYS a REST DAY or a walk to prepare for the Sunday long run.  This also allowed me to switch the long run to Saturday if my schedule didn’t allow for the Sunday run.  

• Note weekday runs are for a set period of time, not distance.

• The Sunday long runs are a good time to practice the intervals you will actually use at the marathon.  Take the Sunday runs SLOW

• For the long runs, do shorter loops near your home so you are never far from home if something

  

  After a 15 Mile run with running buddies!

  happens.  This also allows you to stop and refuel or use the potty.  AND, you can convince people to come a run a loop or two with you and not have to run the whole distance.

Week	Mon	Tues	Wed	Thur	Fri	Sun
1	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	11 miles Intervals
2	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	4 miles Intervals
3	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	13 miles Intervals
4	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	4 miles Intervals
5	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	15 miles Intervals
6	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
7	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	17 miles Intervals
8	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
9	30 min Intervals	75 min Intervals	XT	XT or rest	75 Min Intervals	20 miles Intervals
10	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
11	30 min Intervals	75 min Intervals	XT	XT or rest	75 Min Intervals	22 miles Intervals
12	30 min Intervals	90 min Intervals	XT	XT or rest	90 Min Intervals	4 miles Intervals
13	30 min Intervals	90 min Intervals	XT	XT or rest	90  Min Intervals	24 miles Intervals
14	30 min Intervals	90 min Intervals	XT	XT or rest	90 Min Intervals	4 miles Intervals
15	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	18 miles Intervals
16	30 min Intervals	45 min Intervals	XT	XT or rest	45 Min Intervals	4 miles Intervals
17	30 min Intervals	45 min Intervals	XT	XT or rest	45 Min Intervals	4 miles Intervals
18	30 min Intervals	45 min Intervals	XT	XT or rest	REST	MARATHON

I think this can be shortened up somewhat.  But, if you do the whole thing you will be ready.  I remember my husband saying everyone else looked really tired finishing the marathon but not me.   Will this give you a fast time,?  No.  But will you PR? Of course, it’s your first marathon!!! 

 

I’m not doing anything as long as this to prepare for Wisconsin.  I’m hoping that I have some residual training in me from training for Chicago in October 2013.  I may fall flat on my face.  If I do, I guarantee you I will go back to a plan like the one above.

A couple other suggestions.

·         If the weather is hot, get out really early.  I mean like 5:00 AM. You will be done before the day gets really hot.   If you are slow, the longer runs are going to take 4 to 5 hours.  If you get out by 5, you will be done early in the day and your family won’t feel so put out.  The other thing about getting out early, if you’re running on neighborhood roads, particularly on a Sunday, you will find them almost empty.  I saw very few cars through my whole training program.

·         Run your training runs on the road.  Running on trails is very different.  Just ask Ted Jefferson (see, I worked you into my blog Ted) who ran the Naperville St. Paddy’s Day 5K and found out that asphalt is a LOT harder than trails.  In other words, train on the same surface your race will be run on.

·         Contradiction to the point above – take a break on some runs and run a trail or a treadmill.  Give your lets a break.

Run for your life!  Run all your life!