I've created this plan by combining a couple of other plans available online and then tuning a bit. I'll present each section of the plan and then make comments under that section. Miles are listed as numbers, time runs are qualified with a unit.
Goal for the year, if you're new here, is to run the Seattle Marathon on November 30, 2008. If it seems more sane closer to the race to run the Half for my body and run a marathon in 2009 I'll do that.
Most of the Tuesday/Thursday runs will probably move to Mon/Wed since I'm running with the group at work now. When I get to 4 days a week, I'm thinking Mon, Wed, Thur, Sat. We'll see how that works out.
I have no idea why blogger is inserting so much white space in front of my tables. I apologize.
| Date | Week Title | M | T | W | Th | F | S | Su | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 31-Dec | |||||||||
| 7-Jan | C25K - 1 | ||||||||
| 14-Jan | C25K - 2 | ||||||||
| 21-Jan | C25K - 3 | ||||||||
| 28-Jan | C25K - 4 | ||||||||
| 4-Feb | C25K - 5 | 20 min | |||||||
| 11-Feb | C25K - 6 | 25 min | |||||||
| 18-Feb | C25K - 7 | 25 min | 25 min | 25 min | |||||
| 25-Feb | C25K - 8 | 28 min | 25 min | 28 min | |||||
| 3-Mar | C25K - 9 | 30 min | 30 min | 3 | Marathon Club runs start | ||||
| 10-Mar | race/transition | 30 min | 30 min | ?2? | St Pats | St Pats Dash - 3.58mi |
Obviously this is almost over. This was the Couch to 5K phase (I've left out the complicated days).
The only question here is if I run on Friday, and I'll let my body tell me that tomorrow. :)
| Date | Week Title | M | T | W | Th | F | S | Su | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 17-Mar | HH5210 mod - 1 | 3 | 3 | 3 | |||||
| 24-Mar | HH5210 mod - 2 | 3 | 3 | 3.5 | |||||
| 31-Mar | HH5210 mod - 3 | 3 | 3 | 4 | |||||
| 7-Apr | HH5210 mod - 4 | 3 | 3 | 4 | |||||
| 14-Apr | HH5210 mod - 5 | 3 | 3 | 4.5 | |||||
| 21-Apr | HH5210 mod - 6 | 3 | 3 | 5 | |||||
| 28-Apr | HH5210 mod - 7 | 3 | 3 | 5.5 | |||||
| 5-May | HH5210 mod - 8 | 3 | 3 | 6 | sat may 10 mothers day 10K Tacoma?-? Maifest? |
This is a modification of Hal Higdon's Novice 10K program. I didn't want to go backward mileage wise, so I just really kept how he makes the mileage changes on the long runs. Not really sure if doing that 10K will work, or if we do a Bernese Mountain Dog Club function instead.
| Date | Week Title | M | T | W | Th | F | S | Su | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 12-May | recovery | 3 | 3 | 6 | Beat The Bridge 8K | ||||
| 19-May | transitionto4days | 2.5 | 3 | 2.5 | 5 | ||||
| 26-May | transitionto4days | 2.5 | 3 | 2.5 | 5 | ||||
| 2-Jun | transitionto4days | 3 | 3 | 3 | 5 | ||||
| 9-Jun | transitionto4days | 3 | 3 | 3 | 5 | ||||
| 16-Jun | transitionto4days | 3 | 3 | 3 | 6 | June 21 Ilwaco Beach to Chowder 10K | |||
| 23-Jun | transitionto4days | 3 | 3 | 3 | 6 |
So I decided to take a week to either recover from the 5K, or to run Beat The Bridge. Just one more week to build mileage. Everything I have read says no more than 10% per week, and I've seen 10% every other week. So I might have gotten carried away transitioning to 4 days a week. I may be pushing trying to do the marathon in 11 months, so it just seemed like a good idea to take my time early in the process.
| Date | Week Title | M | T | W | Th | F | S | Su | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 30-Jun | HHMN - 1 | 3 | 3 | 3 | 6 | ?Yankee Doodle Dash Fri, 4 July | |||
| 7-Jul | HHMN - 2 | 3 | 3 | 3 | 7 | ||||
| 14-Jul | HHMN - 3 | 3 | 4 | 3 | 5 | ||||
| 21-Jul | HHMN - 4 | 3 | 4 | 3 | 9 | ||||
| 28-Jul | HHMN - 5 | 3 | 5 | 3 | 10 | ||||
| 4-Aug | HHMN - 6 | 3 | 5 | 3 | 7 | ||||
| 11-Aug | HHMN - 7 | 3 | 6 | 3 | 12 | ||||
| 18-Aug | HHMN - 8 | 3 | 6 | 3 | 13 | ||||
| 25-Aug | HHMN - 9 | 3 | 7 | 4 | 10 | SJJ Half Marathon? | |||
| 1-Sep | HHMN - 10 | 3 | 7 | 4 | 15 | ||||
| 8-Sep | HHMN - 11 | 4 | 8 | 4 | 16 | ||||
| 15-Sep | HHMN - 12 | 4 | 8 | 5 | 12 | ||||
| 22-Sep | HHMN - 13 | 4 | 9 | 5 | 18 | ||||
| 29-Sep | HHMN - 14 | 5 | 9 | 5 | 14 | ||||
| 6-Oct | HHMN - 15 | 5 | 10 | 5 | 20 | ||||
| 13-Oct | Emergency/Repeat Week | ||||||||
| 20-Oct | Emergency/Repeat Week | ||||||||
| 27-Oct | Emergency/Repeat Week | ||||||||
| 3-Nov | Emergency/Repeat Week | ||||||||
| 10-Nov | HHMN - 16 | 5 | 8 | 4 | 12 | Taper | |||
| 17-Nov | HHMN - 17 | 4 | 6 | 3 | 8 | Taper | |||
| 24-Nov | HHMN - 18 | 3 | 4 | 2 | Marathon | Taper/Marathon |
This is the core of the Marathon training. Unless something amazing comes out of the program at work, this is the plan I'm going to follow. It's Hal Higdon's Marathon Novice plan. With some extra weeks for emergencies obviously. It just seemed like a good idea to add them in as a buffer. I have them located before the taper just as an indicator that I can use them any time before the taper. Obviously the race isn't going to move, and thus the taper needs to stay pretty fixed. :)
| Date | Week Title | M | T | W | Th | F | S | Su | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 1-Dec | HHRecovery | 2 | 2 | massage 24-48 hrs after | |||||
| 8-Dec | HHRecovery | 2 | 4 | 2 | 30-60 min | ||||
| 15-Dec | HHRecovery | 3 | 4 | 3 | 45-60 min | ||||
| 22-Dec | HHRecovery | 4 | 5 | 4 | 60 min | ||||
| 29-Dec | HHRecovery | 5 | 5 | 3 | 2 | 5K/10K | ? |
Hal Higdon (big suprise, right) has a recovery plan that I think I'll use. Not sure about the last week, especially the race, but we'll see.
If you're still here, Thanks for hanging around. :)
1 comment:
I will be watching with keen interest, as I would like to do Hal Higdon's program when I finish my first 5K in April, but I have to admit a certain amount of self-doubt. I think seeing you accomplish it week after week will help me realize it can be done by a new runner!
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