2020 Fall Marathon

Weekly routine

  1. Monday: Easy/recovery run (split into two runs if need be; low HR and/or flat course; preferably trail)
  2. Tuesday: Speed work
    1. 2-mile W/U and 2-mile W/D
    2. Stretching routine and Stephen’s form drills
    3. 15-minute strength training (pick some from the list below) and sauna
  3. Wednesday: Easy/recovery run (split into two runs if need be; low HR and/or flat course; preferably trail)
  4. Thursday: Tempo run within a medium-long distance (MLD) run
    1. 2-mile W/U and 2-mile W/D
    2. Stretching routine and Stephen’s form drills
    3. 15-minute strength training (pick relevant ones from the list below) and sauna
  5. Friday: Easy/Recovery run (mostly low HR) with some strides
  6. Saturday: LSD run
    1. Few miles at race or tempo pace 
    2. Progression to race pace and beyond
    3. To be completed before noon to facilitate maximum rest
  7. Sunday: Active rest
    1. Yoga
    2. Indoor biking
    3. Super easy run / jog

Post-run strength training

Twice a week (Tuesday and Thursday) through week #06, once a week (Tuesday or Thursday) from week #07 through week #09, and none after that.

  1. Robert Larson routine
    1. Twisted lunges
    2. Push-ups
    3. Planks
    4. Pelvic bridges
    5. Split squats
    6. Single leg dead lifts
    7. Bench press
    8. Body weight squats (on bosu ball)
    9. (Overhead) Triceps pull down
    10. Leg press
  2. YouTube
    1. 6-minute HIIT and abs
    2. 8-minute abs
    3. Lifting for speed
  3. Yoga
    1. Physical & Mental Stamina (Katie Zirbes)

Pace chart

  1. Race
    1. 7:03 min/mile (3:04:59) – marathon
    2. 6:43 min/mile (1:27:54) – half marathon
    3. 6:21 min/mile (0:39:26) – 10 km
    4. 6:07 min/mile (0:18:59) – 5 km
    5. 5:28 min/mile – 1 mile
  2. Speed work
    1. 6:11 +/- 0:05 min/mile – 1-mile repeats
    2. 2:59 +/- 0:03 min/mile – 800 m repeats
    3. 1:23 +/- 0:02 min/mile – 400 m repeats
  3. Tempo runs
    1. 6:30 +/- 0:08 min/mile – continuous
    2. 6:25 +/- 0:06 min/mile – blocked repeats
  4. LSD runs
    1. 8:15 +/- 0:15 min/mile
    2. Include race pace miles (7:00 min/mile)
    3. Include progression to and exceeding race pace 
  5. Easy/Recovery runs
    1. 8:30 min/mile or slower (or HR below 140 bpm)

Training schedule (open for comments)

Notation: Easy (E) | Medium (M) | Long (L) | Recovery (R) | Speed (S) | Tempo (T)
Distance in miles and time in h:mm:ss.
Entries in the final column represent the average miles after a given number of weeks in the training cycle.
Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
01 06/22
E 10.00
-
-
06/23
S 6.00
-
-
06/24
E 10.00
-
-
06/25
M 10.00
-
-
06/26
E 6.00
-
-
06/27
L 16.00
-
-
06/28
Rest
-
-
58.00
0.00
0:00:00
58.00
0.00
0:00:00

58.00
0.00
-
  Tue: 2 x 1-mile repeats
Thu: 1 x 2-mile @ tempo
Sat: 1 x 3-mile @ HMP

 

02 06/29
E 10.00
-
-
06/30
S 6.00
-
-
07/01
E 10.00
-
-
07/02
M 10.00
-
-
07/03
E 6.00
-
-
07/04
L 18.00
-
-
07/05
Rest
-
-
60.00
0.00
0:00:00
118.00
0.00
0:00:00

59.00
0.00
-
  Tue: 4 x 800-meter repeats
Thu: 1 x 3-mile @ tempo
Sat: 1 x 6-mile @ MP - 10 sec

 

03 07/06
E 10.00
-
-
07/07
S 7.00
-
-
07/08
E 10.00
-
-
07/09
M 10.00
-
-
07/10
E 6.00
-
-
07/11
L 20.00
-
-
07/12
Rest
-
-
63.00
0.00
0:00:00
181.00
0.00
0:00:00

60.33
0.00
-
  Tue: 3 x 1-mile repeats
Thu: 1 x 3-mile @ tempo
Sat: 1 x 3-mile @ HMP

 

04 07/13
E 10.00
-
-
07/14
S 7.00
-
-
07/15
E 10.00
-
-
07/16
M 10.00
-
-
07/17
E 6.00
-
-
07/18
L 13.00
-
-
07/19
Rest
-
-
56.00
0.00
0:00:00
237.00
0.00
0:00:00

59.25
0.00
-
  Tue: 6 x 800-meter repeats
Thu: 2 x 2-mile @ tempo
Sat: 1 x 6-mile @ MP - 10 sec

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
05 07/20
E 10.00
-
-
07/21
S 8.00
-
-
07/22
E 10.00
-
-
07/23
M 10.00
-
-
07/24
E 6.00
-
-
07/25
L 16.00
-
-
07/26
Rest
-
-
60.00
0.00
0:00:00
297.00
0.00
0:00:00

59.40
0.00
-
  Tue: 4 x 1-mile repeats
Thu: 1 x 4-mile @ tempo
Sat: 1 x 4-mile @ HMP

 

06 07/27
E 10.00
-
-
07/28
S 9.00
-
-
07/29
E 10.00
-
-
07/30
M 10.00
-
-
07/31
E 6.00
-
-
08/01
L 18.00
-
-
08/02
Rest
-
-
63.00
0.00
0:00:00
360.00
0.00
0:00:00

60.00
0.00
-
  Tue: 10 x 800-meter repeats
Thu: 1 x 4-mile @ tempo
Sat: 1 x 8-mile progression approaching and exceeding MP

 

07 08/03
E 10.00
-
-
08/04
S 9.00
-
-
08/05
E 10.00
-
-
08/06
M 10.00
-
-
08/07
E 6.00
-
-
08/08
L 20.00
-
-
08/09
Rest
-
-
65.00
0.00
0:00:00
425.00
0.00
0:00:00

60.71
0.00
-
  Tue: 5 x 1-mile repeats
Thu: 1 x 5-mile @ tempo
Sat: 1 x 6-mile @ HMP

 

08 08/10
E 10.00
-
-
08/11
S 8.00
-
-
08/12
E 10.00
-
-
08/13
M 10.00
-
-
08/14
E 6.00
-
-
08/15
L 14.00
-
-
08/16
Rest
-
-
58.00
0.00
0:00:00
483.00
0.00
0:00:00

60.38
0.00
-
  Tue: 8 x 800-meter repeats
Thu: 2 x 2-mile @ tempo
Sat: 1 x 6-mile @ MP - 10 sec

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
09 08/17
E 10.00
-
-
08/18
S 7.00
-
-
08/19
E 10.00
-
-
08/20
M 10.00
-
-
08/21
E 6.00
-
-
08/22
L 20.00
-
-
08/23
Rest
-
-
63.00
0.00
0:00:00
546.00
0.00
0:00:00

60.67
0.00
-
  Tue: (4 x 800-meter) + (4 x 400-meter) repeats
Thu: 1 x 6-mile @ tempo
Sat: 1 x 6-mile @ MP - 10 sec

 

10 08/24
E 10.00
-
-
08/25
S 6.00
-
-
08/26
E 8.00
-
-
08/27
M 8.00
-
-
08/28
E 6.00
-
-
08/29
L 13.10
-
-
08/30
Rest
-
-
51.10
0.00
0:00:00
597.10
0.00
0:00:00

59.71
0.00
-
  Tue: (6 x 400-meter) + (4 x 200-meter) repeats
Thu: 1 x 3-mile @ tempo
Sat: Organized half marathon, if possible, @ HMP; Dress rehearsal

 

11 08/31
E 8.00
-
-
09/01
S 6.00
-
-
09/02
E 6.00
-
-
09/03
M 5.00
-
-
09/04
E 5.00
-
-
09/05
L 10.00
-
-
09/06
Rest
-
-
40.00
0.00
0:00:00
637.10
0.00
0:00:00

57.92
0.00
-
  Tue: (2 x 800-meter) + (2 x 400-meter) + (4 x 200-meter) repeats
Thu: 1 x 2-mile @ tempo
Sat: regular LSD miles

 

12 09/07
E 4.00
-
-
09/08
S 5.00
-
-
09/09
E 4.00
-
-
09/10
Rest
-
-
09/11
E 3.00
-
-
09/12
R 26.20
-
-
09/13
Rest
-
-
42.20
0.00
0:00:00
679.30
0.00
0:00:00

56.61
0.00
-
  Tue: (2 x 400-meter) + (4 x 200-meter) repeats

 

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