Last year’s build up to running the Seattle Rock ‘n Roll Marathon didn’t quite go as planned. I was quite happy with my result out of the Calgary Half Marathon.
The only excuse it that I didn’t stick to my training plan. I let my work/life balance shift unhealthily to accommodate an environmental project I was working on (which I’m quite proud to have been a part of)
After factoring in my new job, new schedule, and developments going forward I’ve developed a new very aggressive training plan which should bring me to up to speed for a great finish in the Calgary race this year.
Below is my running regime, developed using the free SmartCoach tool at Runner’s World. Anyone can develop their own training schedule using a recent race time, you may simply need to create an account.
Your current race time is: 1:45:00 for a Half-Marathon
Your distance training goal is: Marathon
You currently train: 73 – 80 km/week
How hard you want to train: Very Hard
Your long-run day: Saturday
Your training program Starts: Monday, 2/1/2010 and Ends: Sunday, 5/23/2010
Length of your training schedule: 16 weeks
| Wk | Dat | Mon | Tues | Weds | Thurs | Fri | Sat | Sun | Total |
| 1 | 2/1 2/7 |
Easy Run Dist: 14 km @5:46 |
Easy Run Dist: 13 km @5:46 |
Tempo Run Dist: 11 km, inc Warm; 6 km @ 4:53; Cool |
Easy Run Dist: 13 km @5:46 |
Rest / XT |
Long Run Dist: 22 km @5:46 |
Rest / XT |
73 km |
| 2 | 2/8 2/14 |
Easy Run Dist: 14 km @5:46 |
Easy Run Dist: 14 km @5:46 |
Speedwork Dist: 11 km, inc Warm; 2×1600 in 7:21 w/800 jogs; Cool |
Easy Run Dist: 13 km @5:46 |
Rest / XT |
Long Run Dist: 26 km @5:46 |
Rest / XT |
78 km |
| 3 | 2/15 2/21 |
Easy Run Dist: 14 km @5:46 |
Easy Run Dist: 14 km @5:46 |
Tempo Run Dist: 11 km, inc Warm; 8 km @ 4:56; Cool |
Easy Run Dist: 13 km @5:46 |
Rest / XT |
Long Run Dist: 29 km @5:46 |
Rest / XT |
81 km |
| 4 | 2/22 2/28 |
Easy Run Dist: 14 km @5:46 |
Easy Run Dist: 13 km @5:46 |
Easy Run Dist: 13 km @5:46 |
Easy Run Dist: 13 km @5:46 |
Rest / XT |
Easy Run Dist: 13 km @5:46 |
Rest / XT |
66 km |
| 5 | 3/1 3/7 |
Easy Run Dist: 14 km @5:39 |
Easy Run Dist: 14 km @5:39 |
Tempo Run Dist: 13 km, inc Warm; 10 km @ 4:53; Cool |
Easy Run Dist: 13 km @5:39 |
Rest / XT |
Long Run Dist: 32 km @5:39 |
Rest / XT |
86 km |
| 6 | 3/8 3/14 |
Easy Run Dist: 18 km @5:39 |
Easy Run Dist: 16 km @5:39 |
Speedwork Dist: 14 km, inc Warm; 3×1600 in 7:12 w/800 jogs; Cool |
Easy Run Dist: 16 km @5:39 |
Rest / XT |
Long Run Dist: 26 km @5:39 |
Rest / XT |
90 km |
| 7 | 3/15 3/21 |
Easy Run Dist: 16 km @5:39 |
Easy Run Dist: 16 km @5:39 |
Tempo Run Dist: 14 km, inc Warm; 11 km @ 4:55; Cool |
Easy Run Dist: 16 km @5:39 |
Rest / XT |
Long Run Dist: 32 km @5:39 |
Rest / XT |
94 km |
| 8 | 3/22 3/28 |
Easy Run Dist: 16 km @5:39 |
Easy Run Dist: 14 km @5:39 |
Easy Run Dist: 14 km @5:39 |
Easy Run Dist: 14 km @5:39 |
Rest / XT |
Easy Run Dist: 14 km @5:39 |
Rest / XT |
72 km |
| 9 | 3/29 4/4 |
Easy Run Dist: 19 km @5:32 |
Easy Run Dist: 19 km @5:32 |
Tempo Run Dist: 16 km, inc Warm; 13 km @ 4:52; Cool |
Easy Run Dist: 18 km @5:32 |
Rest / XT |
Long Run Dist: 26 km @5:32 |
Rest / XT |
98 km |
| 10 | 4/5 4/11 |
Easy Run Dist: 19 km @5:32 |
Easy Run Dist: 18 km @5:32 |
Speedwork Dist: 16 km, inc Warm; 4×1600 in 7:04 w/800 jogs; Cool |
Easy Run Dist: 18 km @5:32 |
Rest / XT |
Long Run Dist: 32 km @5:32 |
Rest / XT |
103 km |
| 11 | 4/12 4/18 |
Easy Run Dist: 21 km @5:32 |
Easy Run Dist: 21 km @5:32 |
Tempo Run Dist: 19 km, inc Warm; 11 km @ 4:49; Cool |
Easy Run Dist: 19 km @5:32 |
Rest / XT |
Long Run Dist: 26 km @5:32 |
Rest / XT |
106 km |
| 12 | 4/19 4/25 |
Easy Run Dist: 18 km @5:32 |
Easy Run Dist: 18 km @5:32 |
Easy Run Dist: 16 km @5:32 |
Easy Run Dist: 16 km @5:32 |
Rest / XT |
Easy Run Dist: 16 km @5:32 |
Rest / XT |
84 km |
| 13 | 4/26 5/2 |
Easy Run Dist: 21 km @5:26 |
Easy Run Dist: 21 km @5:26 |
Tempo Run Dist: 18 km, inc Warm; 10 km @ 4:41; Cool |
Easy Run Dist: 19 km @5:26 |
Rest / XT |
Long Run Dist: 32 km @5:26 |
Rest / XT |
111 km |
| 14 | 5/3 5/9 |
Easy Run Dist: 18 km @5:26 |
Easy Run Dist: 18 km @5:26 |
Speedwork Dist: 16 km, inc Warm; 4×1600 in 6:55 w/800 jogs; Cool |
Easy Run Dist: 16 km @5:26 |
Rest / XT |
Long Run Dist: 19 km @5:26 |
Rest / XT |
87 km |
| 15 | 5/10 5/16 |
Easy Run Dist: 11 km @5:26 |
Easy Run Dist: 11 km @5:26 |
Tempo Run Dist: 11 km, inc Warm; 8 km @ 4:38; Cool |
Easy Run Dist: 11 km @5:26 |
Rest / XT |
Long Run Dist: 13 km @5:26 |
Rest / XT |
57 km |
| 16 | 5/17 5/23 |
Rest / XT |
Easy Run Dist: 6 km @5:46 |
Rest / XT |
Tempo Run Dist: 11 km, inc Warm; 6 km @ 4:53; Cool |
Easy Run Dist: 6 km @5:46 |
Rest / XT |
Marathon Race Day Marathon @4:57 Time: 3:29:23 |
65 km |
| Legend | |
| Example | What it Means |
| Easy Run Dist: 2mi @12:00 |
Run a total distance of 2 miles at a pace of 12 minutes per mile. |
| Speedwork Dist: 5mi, inc Warm; 3×800 in 4:00 w/400 jogs; Cool |
Run a total distance of 5 miles. Your run should include: - a warmup of about 1 mile - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1 mile Note: Warmups and cooldowns are generally 1 mile each. But on some days, you’ll need to make them longer to reach the total distance for your run. |
| Rest /XT |
Take a rest day, or do moderate cross-training activity. |
| Race Day Dist: 5K @7:00 Time: 21:44 |
On a race day, run your 5K at a 7-minute per mile pace. Your time will be 21:44. |
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BACKGROUND AND SPECIFICATIONS The RUNNER’S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualized training program. You can return to it as often as you want. |
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