2008 Austin Marathon Start
After my terrible coach Tom McArdle screwed everything up for both Jordan and me in our preparation for the Marine Corps Marathon in October, I had to set my sights on a new goal. Because I can't find another coach, however, I'm going to stick with the same general training plan. It is based on five two-week cycles. Week one will have two mid-week workouts and a long easy run and week two will have one workout and a long hard effort. 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 me to the well.
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 (9-12 miles per day, plus long run) |
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 |
| Week | Long Run | Workouts |
| 1 (12/8-12/14) | Long Easy: 110 min. | 0 |
| 2 (12/15-12/21) | Long Hard: 5-10-3 | 1 |
| 3 (12/22-12/28) | Long Easy: 120 min. | 2 |
| 4 (12/29-1/4) | Long Hard: 3-12-3 | 1 |
| 5 (1/5-1/11) | Long Easy: 130 min. | 2 |
| 6 (1/12-1/18) | Long Hard: 2.5-15-2.5 | 1 |
| 7 (1/19-1/25) | Long Easy: 140 min. | 2 |
| 8 (1/26-2/1) | Long Hard: 2.5-15-2.5 | 1 |
| 9 (2/2-2/8) | Long Easy: 90 min. | 1-2 |
| 10 (2/9-2/15) | Austin Marathon | 0 |
2009 Austin Marathon Course Map
1 comment:
you seem to be really torn between liking it long and easy and long and hard, o-face. mmmmmhmmmmm.
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