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Oh goody! A training schedule!

October 21, 2011

Week Zero has been a long week. I feel like I’m an eon away from race day and I am ready to be back on track. I took off Monday – Wednesday, and returned on Thursday with a 3 miler in my brand new Brooks Pure Connects. Love em. Love em. Worth the wait. They were my post-marathon present. Then I did New Rules of Lifting for Abs (NROLFA) 1A (takes about 40 minutes to get through, not bad at all). I took Friday off (it’s always my rest day), because I wanted to get back on track this weekend. Probably 4 tomorrow, and 8 on Sunday.

And if you’d like to know what my recovery and training plans look like for Hyannis 2012, here we have them. I use the Advanced Higdon methods. I sort of think of that as the minimum requirement. I add where necessary, as you can see. I have used this schedule before (I love it), but this time I’m planning on my tempos being at least 30 seconds faster (I think I made a mistake here with these), and about 20 seconds faster on my long runs. The 3/1 on the long runs mean I will run the first 75% of the run at an easy pace, and pick it up for the last 25%. I didn’t do any of these runs last time I trained. I also think that was a mistake. I’ve used this method for speed training before and it’s good to push through and run fast on tired legs.

My plan for weights is to continue with NROLFA because I love it, but go lighter on the legs. Last training schedule, I noticed a difficulty in leg turnover when I was lifting too heavy on the bottom. I will drop weights during the last 2 weeks, and keep up yoga.

There is a possibility I’ll get to yoga on Thursday in addition, but since it’s a variable, I left it off.

For the cross-training on Wednesday, I usually bike about 10 miles, or hit the elliptical. Actually, I love the stairmaster too, so any of those.

4 weeks recovery, followed by training:

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3m, NROLFA 1A 4×400 (5K pace), hot vinyasa 3m 3xmile (mar pace), NROLFA 1B Rest 30 min tempo 60-75 mins
2 4m, 1A 6×400 (5K pace), hot vinyasa 4m 3xmile (10K pace), 1B Rest 35 min tempo 75-90 mins
3 5m, 1A 8×400 (5K pace), hot vinyasa 5m 3xmile (5K pace), 1B Rest 40 min tempo 90 mins
4 5m, 1A 3×800 (5K pace), hot vinyasa 5m 30 min tempo, 1B Rest 45 min tempo 13m
Marathon Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 (11/21) 3m, NROLFA 1A 7m, hot vinyasa 3m, x-training 35 min tempo, NROLFA 1B Rest 7m 14m
2 (11/28) 3m, NROLFA 1A 7m, hot vinyasa 3m, x-training 5×800, NROLFA 1B Rest 7m@pace 10m (3/1)
3 (12/05) 3m, NROLFA 2A 8m, hot vinyasa 4m, x-training 5xhill, NROLFA 2B Rest 8m@pace 16m
4 (12/12) 3m, NROLFA 2A 8m, hot vinyasa 4m, x-training 40 min tempo, NROLFA 2B Rest 8m 17m
5 (12/19) 3m, NROLFA 2A 9m, hot vinyasa 4m, x-training 6×800, NROLFA 2B Rest 7m 13m (3/1)
6 (12/26) 3m, NROLFA 2A 9m, hot vinyasa 4m, x-training 6xhill, NROLFA 2B Rest 9m@pace 19m
7 (01/02) 4m, NROLFA 2A 10m, hot vinyasa 5m, x-training 45 min tempo, NROLFA 2B Rest 10m 20m
8 (01/09) 4m, NROLFA 2A 6m, hot vinyasa 5m, x-training 7×800, NROLFA 2B Rest 6m@pace 12m (3/1)
9 (01/16) 4m, NROLFA 2A 10m, hot vinyasa 5m, x-training 7xhill, NROLFA 2B Rest 10m@pace 20m
10 (01/23) 5m, NROLFA 2A 6m, hot vinyasa 5m, x-training 45 min tempo, NROLFA 2B Rest 6m 12m (3/1)
11 (01/30) 5m, NROLFA 1A 10m, hot vinyasa 5m, x-training 8×800, NROLFA 1B Rest 10m@pace 20
12 (02/06) 5m, NROLFA 1A 8m, hot vinyasa 5m, x-training 6xhill, NROLFA 1B Rest 4m@pace 12
13 (02/13) 4m 6m, hot vinyasa 4m 30 min tempo Rest 4m 8m (3/1)
14 (02/20) 3m 4×400 2m Rest Rest 2m Marathon
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4 Comments leave one →
  1. Samantha permalink
    October 23, 2011 1:30 am

    Excellent! Go get ’em!

  2. October 24, 2011 3:21 pm

    Looks like you’ve got some double days in there! Looks solid and good luck!

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