The Game Plan: Getting Serious About Boston

photoHere we are just TEN weeks away from the Boston Marathon, and I can’t believe it’s already so soon! A couple of goals (via my Believe I Am training journal) that I hope to attain this year (and maybe by Boston) are: reintroducing some structure to my training and breaking into the 3:1X’s in the marathon. If the stars can align come April 15–in other words, no blazing hot temps and a healthy me at the starting line–I’d like to give myself a shot at a PR. Regardless of the outcome on that day, I hope to use this build-up as my first attempt at checking those two goals off my list and start turning things like core and yoga into habits.

Which brings me to the training plan below, created by my coworker Budd Coates, a 4-time Olympic Marathon Trials qualifier and Senior Director of Health and Fitness at Rodale. I plan to use this as a framework for my training, modifying a tweaking things as I go, especially because this is my first venture into structured running since graduation. (In other words, I might flip-flop days or adjust paces here or there.) Without further ado, here’s the game plan!

(Approximate Paces //  Long Distance: 7:30-8:10, Easy: 8:00+, Moderate: 7:30-8:00, Tempo: 7:00-7:15, Hard Interval: 6:30-7:00)

Week of February 3 – February 9

Sunday: 12 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 2 min hard, 2 min easy, 4 min hard, 2 min easy, 6 min hard, 3 min easy // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min

Saturday: 0-20 min easy

Week of February 10 – February 16

Sunday: 14 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 4 min hard, 2 min easy; 1 x 6 min hard, 3 min easy; 2 x 4 min hard, 2 min easy  // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 15 min tempo, 5 min easy, 5 min tempo // 10-15 min cooldown

Week of February 17 – February 23

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-4 x 3 min hard, 2 min easy, 1.5 min hard, 1 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 8-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of February 24 – March 2

Sunday: 16-18 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 4 min hard, 2 min easy, 6 min hard; 1-2 x 3 min easy, 8 min hard // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 30-35 min tempo // 10-15 min cooldown

Week of March 3 – March 9

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-5 x 4 min hard, 3 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of March 10 – March 16

Sunday: 20-22 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 4 min hard, 2 min easy, 6 min hard; 1-2 x 3 min easy, 8 min hard // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 30-35 min tempo // 10-15 min cooldown

Week of March 17 – March 23

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-5 x 4 min hard, 3 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of March 24 – March 30

Sunday: 18 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 6 min hard, 3 min easy, 8 min hard // 10 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 20 min tempo // 10 min cooldown

Week of March 31 – April 6

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 2 x 2 min hard, 2 min easy, 3 min hard, 3 min easy, 2 min hard, 2 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week(s) of April 7 – April 15 

Sunday: 40-50 min easy

Monday: rest day

Tuesday: 20-30 min easy

Wednesday: light W/O – 10 min warmup // 3-5 x 1.5 hard, 1.5 easy // 10 min cooldown

Thursday: 0-15 min easy 

Friday: rest day

Saturday: 15-20 min easy

Sunday: 0-20 min easy

Monday: BOSTON!

 

QUOTE OF THE POST: “I’ve learned that finishing a marathon isn’t just an athletic achievement. It’s a state of mind; a state of mind that says anything is possible.” – John Hanc

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4 Comments

    1. Will do! Yeah, I don’t mind them, but I like intervals/tempos better! Since it’s not my first marathon, I think not doing long runs every weekend, might actually be better. I’ll have more in me to get the workouts done well! We shall see! =)

      Reply

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