Tuesday, July 17, 2007

My training schedule for long runs

Here is my training plan for my long runs in preparation for the Chicago marathon. I've modeled this after the Nike Marathon Intermediate training plan which seems to work well since the Chicago marathon is two weeks earlier. I compared it to the Hal Higdon novice training plan and they're pretty similar.

Week 16: 5 mi____Check!
Week 15: 8 mi____Check!
Week 14: 9 mi____Check!
Week 13: 8 mi____Check!
Week 12: 10 mi
Week 11: 12 mi
Week 10: 10 mi
Week 9: 14 mi
Week 8: 16 mi
Week 7: 12 or 18 mi
Week 6: 18 or 10 mi
Week 5: 14 mi
Week 4: 20 mi
Week 3: 12 mi
Week 2: 8 mi
Week 1: CHICAGO MARATHON!!!
Week +1: 6 mi
Week +2: Nike Half Marathon

Week 9 should be interesting (Aug 11) because then I will be running distances beyond what I've done for last year's half marathons. Yikes!

4 comments:

kirby said...

are you doing the nike 1/2 'thon two weeks after your full???

kirby said...

Ok, I re-read this and have some actual comments now:
1. make sure you get a lot of sleep and continue to eat well as you increase mileage

2. taper! make sure you decrease your mileage as listed. it's probably okay to do even less than 8 that week before - and okay to cut back a little the week before that if you're feeling tired. (just based on my experience with races)

3. don't run the week between the marathon & half. spin on an exercise bike. you're not going to loose any endurance & your legs will need a break. (from what i've heard from other folks about post-marathon legs)

Michael said...

Very ambitious!

audgepodge said...

Thanks for the advice, Kirby! Maybe instead of 12/8 before the marathon, I'll do 10/6 instead. And I like the spinning idea before the half, too. As for sleeping... well, I'm trying but it hasn't been easy - especially now that I have a DVR. :)

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