Now I am planning a training schedule for running my first marathon. Below is a schedule which I modified from a running magazine. As you can see most of the miles will be done on Saturdays. In order to protect my Saturdays from interfering with family or house work time - I'm going to have to do the running early or late in the day. It should be an interested three months of training. I can't imagine running 26.3 miles!
As I do each day - I will revisit this chart and indicate (red text) that I have completed my daily goal.
| Week | S | M | T | W | T | F | S |
| 1 (6/14-) | REST | Easy 3-4
(3m in 24:30) | XT --45 min
(stairmaster) | Easy 2-3
(2m in 17:00) | Temp 4-5m
(4m) | Easy 2-3
(2m) | Easy 6-7
rained-out |
| 2 (6/21-) | REST | Easy 4-5 | XT --45 min | Easy 2-3 | Temp 4-5m | Easy 2-3 | Easy 7-8
(7m) |
| 3 (6/28-) | REST | Quality 5-6 | XT --45 min | Easy 2-3 | Temp 4-5m | Easy 2-3 | Easy 8-9
(8m) |
| 4 (7/5-) | REST | Quality 5-6(2m) | XT --45 min | Easy 2-3
(3.1m in 28:00) | Temp 5-6m
(3.5m) | Easy 2-3
(1.5) | Easy 10-11
(10m 1:48) |
| 5 (7/12-) | REST | Quality 6-7
(2.5m) | XT --60 min | Easy 3-4
(3.1m in 28:30) | Temp 5-6m
(4m) | Easy 3-4
(3m) | Easy 11-12
(11m) |
| 6 (7/19-) | REST | Quality 7-8
(3.1m) | XT --60 min | 3.1m race in Westfield | Temp 6-7m
(3m) | Easy 3-4
(3m) | Easy 13-14
(13.1 m) |
| 7 (7/26-) | REST | Quality 7-8
rest | XT --60 min
(30 min) | Easy 3-4
rest | Temp 6-7m
(3m) | Easy 3-4
| Easy 10-11
(9m) |
| 8 (8/2-) | REST | Quality 7-8 | XT --90 min | Easy 2-3 | Temp 7-8m | Easy 2-3 | Easy 15-16 |
| 9 (8/9-) | REST | Quality 6-7 | XT --90 min | Easy 3-4 | Temp 7-8m | Easy 3-4 | Easy 17-18 |
| 10 (8/16-) | REST | Quality 7-8 | XT --90 min | Easy 3-4 | Temp 7-8m | Easy 3-4 | Easy 14-15 |
| 11 (8/23-) | REST | Quality 7-8 | XT --90 min | Easy 2-3 | Temp 7-8m | Easy 2-3 | Easy 20 |
| 12 (8/30-) | REST | Quality 6-7 | XT --60 min | Easy 3-4 | Temp 5-6m | Easy 3-4 | Easy 14-15 |
| 13 (9/6-) | REST | Quality 5-6 | XT --45 min | REST | Temp 4-5m | REST | Easy 10-11 |
| 14 (9/13-) | REST | Easy 4-5 | XT --30 min | REST | Easy 2m | REST | Marathon
9/19/2009 |
Easy (EZ): This is a comfortable, conversational pace that's best for short, easy runs; long, slow runs; and warmup and cooldown jogging--almost all of the running you'll do while marathon training. During weekend long runs, beginners can take walk breaks.
Quality: This is harder running, performed over short distances with rest intervals of jogging or walking between. If you aren't breathing hard and leaving your comfort zone, you're not running hard enough.
Tempo: On these even-paced, moderately hard runs, the effort should be hard enough that conversation is somewhat difficult. Run hard, but in full control. Note: The distances shown on tempo-run days include a 1.5-mile warmup jog and 1-mile cooldown jog, so subtract 2.5 miles to determine the tempo-pace segment of that run.
Warmup and Cooldown: Every tempo run and quality workout should begin with a warmup jog of about 1.5 miles (or 15 minutes) and end with a cooldown jog of about one mile (or 10 minutes)--longer if you need it. The warmup jog should begin at a very easy pace or a walk and the cooldown jog should end that way.
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