My training plan for the Marine Corps Marathon this fall, constructed in consultation with Tom McArdle, is based on five two-week cycles. Week one of each cycle will have one mid-week workout and a long hard weekend effort (the marathon preparation run) and week two will have two mid-week workouts and a slightly longer easy run. The fartlek, hill, and track workouts during the week will contribute to both aerobic and anaerobic strength, muscle strength and form but should never take a lot out of me. The workouts I've listed in the calendar are just a very general guide of what I am planning for. The long and hard marathon preparation runs just over marathon pace will hopefully reflect the development of long distance fitness throughout the course of my training and prepare me for long runs at the hard effort. Finally, the long easy runs will give me volume runs close to total marathon time.
This whole schedule is flexible, and I will definitely adjust it as time goes on.
| Long Runs | |
| Long Easy: | build to 2:20 (140 min.) at recovery pace |
| Long Hard: | build from 10 to 15 miles at MP+ (~5:40 pace) with a warmup and cooldown |
| Workouts | |
| Fartlek: | 4-10 intervals of 2-5 min. with 20-30 min. total volume and short running rest |
| Track: | 400-800m intervals w/4-5 mi. volume and short running rest |
| Hills: | 200-300m (45-70 sec.) hills |
| Milage |
| Consistent target of 80-90 miles per week, which with ~20 mile long runs means 9-12 mi. (60-80 min.) daily |
| Marathon Pace Reference (4:22 for every 10 sec. per mile) | |
| 5:30 | 2:24:06 |
| 5:40 | 2:28:28 |
| 5:50 | 2:32:50 |
| AUGUST | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 2 | 3 | ||||
4 | 5 | 6 | 7 | 8 | 9 | 10 Long Easy (120 min.) |
11 | 12 | 13 Fartlek | 14 | 15 | 16 | 17 Long Hard (5-10-3) |
18 | 19 Track | 20 | 21 | 22 Hills | 23 | 24 Long Easy (130 min.) |
25 | 26 | 27 Fartlek | 28 | 29 | 30 | 31 Long Hard (3-12-3) |
| SEPTEMBER | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 2 Track | 3 | 4 | 5 Hills | 6 | 7 Long Easy (140 min.) |
8 | 9 | 10 Fartlek | 11 | 12 | 13 | 14 Long Hard (2.5-15-2.5) |
15 | 16 Track | 17 | 18 | 19 Hills | 20 | 21 Long Easy (140 min.) CVS Downtown 5k |
22 | 23 | 24 Fartlek | 25 | 26 | 27 | 28 Long Hard (2.5-15-2.5) |
29 | 30 Track | |||||
| OCTOBER | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| | 1 | 2 | 3 Hills | 4 | 5 Long Easy (140 min.) | |
6 | 7 | 8 Fartlek | 9 | 10 | 11 | 12 Long Hard (2.5-15-2.5) |
13 | 14 Track | 15 | 16 | 17 Hills? | 18 | 19 Long Easy (90 min.) |
20 | 21 | 22 | 23 | 24 | 25 | 26 Marine Corps Marathon |
27 | 28 | 29 | 30 | 31 | ||
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