I’ve been tooling around with a running schedule to train for the Buffalo Marathon (26.1 Mile Race) on May 30, 2010. I am basically going from sedentary couch potato head, to marathoner between now and then.
|
Week |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
1 |
Cross |
Rest |
1 m run |
1 m run |
1 m run |
rest |
2 |
|
2 |
Cross |
Rest |
1 m run |
1 m run |
2 m run |
rest |
3 |
|
3 |
Cross |
Rest |
2 m run |
2 m run |
2 m run |
rest |
4 |
|
4 |
Cross |
Rest |
3 m run |
3 m run |
3 m run |
rest |
6 |
|
5 |
Cross |
Rest |
3 m run |
3 m run |
3 m run |
rest |
7 |
|
6 |
Cross |
Rest |
3 m run |
4 m run |
3 m run |
rest |
5 |
|
7 |
Cross |
Rest |
3 m run |
4 m run |
3 m run |
rest |
9 |
|
8 |
Cross |
Rest |
3 m run |
5 m run |
3 m run |
rest |
10 |
|
9 |
Cross |
Rest |
3 m run |
5 m run |
3 m run |
rest |
7 |
|
10 |
Cross |
Rest |
3 m run |
6 m run |
3 m run |
rest |
12 |
|
11 |
Cross |
Rest |
3 m run |
6 m run |
3 m run |
rest |
13 |
|
12 |
Cross |
Rest |
3 m run |
7 m run |
4 m run |
rest |
10 |
|
13 |
Cross |
Rest |
3 m run |
7 m run |
4 m run |
rest |
15 |
|
14 |
Cross |
Rest |
4 m run |
8 m run |
4 m run |
rest |
16 |
|
15 |
Cross |
Rest |
4 m run |
8 m run |
5 m run |
rest |
12 |
|
16 |
Cross |
Rest |
4 m run |
9 m run |
5 m run |
rest |
18 |
|
17 |
Cross |
Rest |
5 m run |
9 m run |
5 m run |
rest |
14 |
|
18 |
Cross |
Rest |
5 m run |
10 m run |
5 m run |
rest |
20 |
|
19 |
Cross |
Rest |
5 m run |
8 m run |
4 m run |
rest |
12 |
|
20 |
Cross |
Rest |
4 m run |
6 m run |
3 m run |
rest |
8 |
|
21 |
Cross |
Rest |
3 m run |
4 m run |
2 m run |
rest |
RACE! |
It’s a 21 Week Marathon Training program which, starting Monday January 4th, is about how long I have till the race. I’ve adopted most of this plan from Hal Higdon’s website, but I added three weeks to the beginning of it because I am so out of shape. His plan starts at three miles and I can’t even do that many right now. Hal has several Marathon Training programs on his site for free.
It’s the dead of winter right now in Buffalo, New York and due to the heavy snows, I cannot always get outside to run for my Marathon Training. I am trying to make sure that my long runs on Sundays are at least outside. There is a HUGE difference between marathon training outdoors and marathon training on a treadmill.
The Cross Training on Mondays can be anything like swimming, biking or walking. Since I also have a goal to take on two sprint triathlons later this summer, I will try to make Monday’s Swimming, because I’m such a piss-poor swimmer. I tried to take lessons last year and the teacher actually laughed at me when I was trying to do a kicking drill across the pool. I actually was moving backwards because my ankles were so inflexible, and he said he had never seen anything like that before. That made me feel good (sarcasm).
If I can figure out how to keep the Marathon Training chart on a separate page of the site, I will put it there and update it regularly. My challenge is that my techie skills suck balls, but I will do what I can.
It’s about 45 minutes till the New Year here in Buffalo and my family is already in bed. I think I might turn in myself because I know the triplets are going to get up around 2am to feed.
Things are tough right now, but I am really thankful that we are as blessed as we are. Here’s hoping that you all have a safe night and a tremendous 2010.
{ 4 comments… read them below or add one }
Happy New Year Charley!
Good luck with your marathon training! That’s a big and great goal that you are working on.
As a regular runner (not a marathon-runner though) I can advice you to spend plenty of time stretching and strengthening all of your muscles. I know that a lot of people who start running forget about stretching (especially men do, because you are less flexible by nature than women) and this causes serious injuries later on. I also find that stretching (about 15 minutes on most days of the week) makes my runs easier and longer because my muscles recover faster.
Have a great 2010!
Hi Anastasiya,
Thank you for the reminder about the stretching. I have always been very inflexible even when I was a Varsity College Hockey Player. It’s something I resolve to work on because it seems to worsen as I age.
I am trying to incorporate some functional strength exercises so that I can get as strong as required without spending hours in a gym. I’ve a long way to go from my current pathetic state but I’ve been ultra-fit before and am confident I can do it again.
-Charley
That is one LONG training schedule. Whatever works for you. As a runner, I suggest 16 week schedules due to burnout. Good luck…
David Damron
The Minimalist Path
Must be some pyschological link between those wishing to lead a minimal life and running… I am also in training but for a half-marathon – just 6 weeks to go (but have been losing focus of late – we had a Big Freeze over in the UK and I managed to find every excuse not to run in the snow and ice). Stick with it and good luck!
‘It does not matter how slow you go so long as you do not stop.’ ~ Confucius
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