I finally developed a solid NYC Marathon training plan at the beginning of July, though I’ve taken some time to get a few weeks of training under my belt, analyze last year’s log, and refine this year’s plan again. I think I am (finally) in a good place to share the plan and log with you!
I keep an old school handwritten log with a few more notes and scribbles and colors, but I also like to share my workouts online so the google doc feature works pretty nicely.
Structure of my Marathon Training Plan:
- I have a loose structure, in that I have a goal weekly mileage to reach, and a goal long run to hit. You’ll see these columns in gray. These numbers are really more to keep me on track, building up mileage appropriately and gradually. I won’t stress if I am a few miles short, or a few miles over… just as long as I’m in the general ballpark.
- I also plan to do one workout weekly with the CPTC team (likely road tempos/intervals on Thursdays). I definitely can’t guarantee I’ll make the workouts each week due to my schedule, but I will do my best to get in the workout another day on my own if need be. I’m also okay with going a week without a workout here and there.
- Higher average mileage than 2010. Last year, I spent a few weeks around 45+ miles, peaking at 67 miles. I want to get in the 55-70 range much more consistently, and you’ll see I spend about two weeks at each mileage level before bumping up 5 miles to the next week, peaking at 75 miles the week of 10/9. That will be a fun week
Goals for my marathon training:
- Break 3:00. I need to commit to this goal and stop being scared of putting it out there in case I fall short. I will get you, 3 hour barrier. Even if I run 2:59:59.99.
- Remain healthy and injury free. I need to practice a bit of preventative medicine to keep healthy. That means taking my iron supplements (yum), calcium supplements, stretching and foam rolling, more regular core work to strengthen weak areas, etc. I am finally getting new orthotics next week (mine are about falling apart…) to ensure I minimize any injury risk.
- HAVE FUN! Last year, everything was new and exciting and fun and fresh because it was my first marathon. I didn’t know what to do or expect which meant I learned something new just about every day, and I toed the line in anticipation, almost feeling invincible as a wide-eyed novice. This year, I am going to do everything possible to avoid boredom or dullness in my training. I still want it to feel like the first! I hope to be as excited and ‘fresh’ toeing the line this year as I did last year. That means running with friends, trying new routes, challenging myself, etc.
So there you have it. I certainly welcome thoughts and feedback on my plan, both positive or negative. How do you structure your marathon training? What are your goals?