My Training Schedule | Story*Training*Injury*Schedule*Spectators*Statistics |
This was my training schedule for my first marathon. My Weekly Training routine has not changed, though since I am running back-to-back marathons, once I get to marathon distance (24ish), every 3rd week's long run is a marathon. My breaks continue to be on the mile, but I'm running them in 9 minutes and my breaks last only 30 seconds. Also, my schedule is such that I mostly skip the Cross Train days. -S
Starting with the Sunday of Week #3 (September 10th), I began running the Jeff Galloway marathon program. He advocates a walk-run program, to reduce injury and speed rebound time. I am running 1 mile (usually 10 minutes) and walking 1 minute; this simulates the water breaks I will be taking during the marathon. The week normally looks like:
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Cross Train |
45-55 min |
25-40 min |
Cross Train |
45-55 min |
off |
long / speed |
Before week number one, From mid July to mid August, I increased my mileage slowly from 1/2 mile to 4 miles. The week numbers were calculated by taking the Marathon date, and counting backwards (for this 26 week program).
Week Number |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
Weeks To Go |
1 |
4 |
4 |
|
6 |
3.4 |
6.4 |
|
25 |
2 |
3 |
4.8 |
|
6 |
1.5 |
|
3.4 |
24 |
3 |
6 |
3 |
|
6 |
|
|
*10 |
23 |
4 |
|
6 |
3.4 |
|
5 |
|
10.6 |
22 |
5 |
|
5.8 |
3.4 |
|
5 |
|
5K |
21 |
6 |
|
5 |
3.6 |
|
5 |
|
12 |
20 |
7 |
2 |
5 |
3.7 |
2 |
5 |
|
10K |
19 |
8 |
|
5.5 |
3.5 |
|
5 |
1.5 |
13.4 |
18 |
9 |
|
5 |
3.5 |
|
5 |
|
5 |
17 |
10 |
|
6 |
4 |
|
6 |
|
16 |
16 |
11 |
|
4.7 |
|
|
6 |
|
8 |
15 |
12 |
|
6 |
4 |
|
6 |
|
18 |
14 |
13 |
|
6 |
|
|
6 |
|
9.6 |
13 |
14 |
|
6 |
4.5 |
|
6 |
|
20 |
12 |
15 |
|
6 |
4.5 |
|
6 |
|
10 |
11 |
16 |
|
5 |
3 |
|
|
6 |
5(speed)+2 |
10 |
17 |
|
6 |
4.5 |
|
22 (early) |
|
<------- |
9 |
18 |
2 |
4 |
|
4 |
|
|
12 (9" 28) |
8 |
19 |
|
6 |
4.5 |
|
arch rest |
arch rest |
12/31/99 |
7 |
20 |
6 (9" 30) |
6 (9" 20) |
|
2 PF |
4 Bad run |
|
25.4 |
6 |
21 |
|
|
4 |
|
6 (9"20) |
|
12 |
5 |
22 |
|
|
6 |
6 |
|
|
3(speed)+2 |
4 |
23 |
|
6 (9"18) |
4 |
|
6 (9" 30) |
|
28 (287") |
3 |
24 |
Head Injury |
--- |
--- |
--- |
--- |
2 (slow) |
--- (should have been 3x1) |
2 |
25 |
4 (slow) |
6 (slow) |
3.7 (8.1") |
2 (junk) |
|
|
6 |
1 |
26 |
|
2 |
|
|
|
2 |
26.2 (4'26") |
0 |