I'm kind of amazed that I am training for marathon #5. I had no idea when I trained for my first one that I'd ever want to do another. It's a strange combination of pain and exhilaration. While I am still using the "Break 4:00 Marathon Training Plan," I really don't expect to break 4 hours any time soon. This plan really pushes me though, and since I exchange some easy days for cycling it works. My goal is to finish uninjured. We'll talk about time later.
As I've done in the past, I'll post the notes from TrainingPeaks that accompany my plan for the week:
Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare
you to finish a marathon in 4:00 (or faster), with an average pace of
9:09 per mile. Each week will have six days of running and one day of
rest, with a long run each weekend. (Typo on TrainingPeaks part, only five days of running with two days of rest.)
This week you'll have one rest day and five short runs. On Saturday, your first long, slow distance, run (or LSD) will be 10
miles. Initially, Sundays will be reserved for a rest day so you can
recover from your Saturday run. Your first run of the week will be an
easy run at close to 10:35 minute/mile pace. It's also okay to
cross-train on your rest days with a no-impact activity like stretching,
yoga, or swimming.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 2 miles easy, then 6x400 at 1:56 pace with 200 easy run rec finish with 2 miles of easy running
Your marathon plan includes "Interval Tuesday" and these workouts will
assist you in becoming a bit faster and stronger. You may choose to opt
out on the intervals (and that's okay) and cover the total distance of
the day in one continuous run. The one most important goal of this plan
is to keep you healthy and build your fitness through race day.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 10 miles (10:35-10:50 pace)
Your first long run is 10 miles. Long runs build endurance and help you
get comfortable spending more time on your feet, as you'll have to do on
race day. Each week, you'll add one to two miles to your long run.
Maintain a pace that is between 10:35-10:50 per mile. You should expect
to do these longer runs at the slower range of your easy pace.
Naturally, as you run longer, you'll fatigue and your pace will slow.
Don't worry too much about long-run pace. Just focus on covering the
distance for the day feeling strong. To stay energized throughout the
run, be sure to refuel at regular intervals, say every 45 minutes. Don't
wait until you get hungry or fatigued.
Total planned miles 26
I've never heard of this plan! Where was it when I needed it 2 years ago? The only issue I have is running 5 days/week. My feet just couldn't handle that!
ReplyDeleteI had to go back 4 years to find it - I purchased it through Runner's World. I had run a sub 2:00 half, so I thought I could do a sub 4:00 marathon. So naive!! What I love is that I can go back into Training Peaks and reapply the plan. I may never have a sub 4:00 but I love how this plan pushes me.
DeleteI do not run 5 days/week any more. You'll see in my weekly recaps that 3 days of running is usually my max. My marathon PR happened when I switched to cycling on the easy days.