Today’s Workout: 25 minutes weights, 18 minutes elliptical, 6.5 treadmill miles, 52 minutes***
A few of you asked me how I came up with my marathon training plan? Basically I threw it together based on where I think my current fitness is and what I think will help me to achieve a 3:20 marathon. I am no expert and just think this is a plan that I am actually capable of following. For my back to back marathons in the spring I followed a plan similar to This. I didn’t do speedwork, tempo runs, or hill training but rather focused on increased mileage and long runs.
A few of you were also concerned about the high mileage in my training plan and I can understand and appreciate your concern. I realize that the mileage seems high but my body is already accustomed to regularly running 60 miles a week. Part of the reasoning for the high mileage is strictly training purposes and the other part is for my sanity. I realize that some of the extra miles could be seen as choosing quantity over quality but if it medicates my mental health than it is worth it to me.
With that said I thought I would detail what some of my training means. Keep in mind that I have barely been running a year and I am still learning but here is an outline of my first two days of training. Some of this information may be irrelevant to you and most of you probably know a lot more about it than me but I sure wish I would have understood it better when I first started running. So I figure it is worth sharing if even one person can benefit from it.
Yesterday’s Workout was an 8 miles Tempo Run
Tempo Run: A tempo run should be “comfortably hard” effort and is a continuous run with a buildup in the middle to near 10k race pace. Tempo running is crucial to racing success because it trains your body to sustain speed over distance
My Tempo Workout looked something like this: 10min warm-up 8-8:15 pace, 2 miles @half marathon pace 7:24-7:30, 1 mile @10k pace 7:02-7:15, 2 miles @ half marathon pace, 15min cool down.
Benefits of Tempo Workout: Improve metabolic fitness by increasing lactate threshold. “Tempo training is more important than speedwork for the half and full marathon,” says Loveland, Colorado, coach Gale Bernhardt, author of Training Plans for Multi sport Athletes. “Everyone who does tempo runs diligently improves.”
Today’s Workout was X-training and/or easy run
Easy Run: An easy run should feel easy and you should not feel like you are pushing yourself. You should be able to hold a conversation and feel like if necessary you could run faster or harder.
My Easy Run Today: 6.5 miles at an 8 minute pace. Your easy run should be 30-45 seconds slower than your half marathon or marathon pace. (I should have slowed this down even more and that is something I am working on.)
Benefits of Easy Run: The real benefit of Easy/Recovery runs is that they increase your fitness–perhaps almost as much as longer, faster runs do by challenging you to run in a pre-fatigued state (i.e. a state of lingering fatigue from previous training.)
Okay that is enough for today. Each day I do a new workout on my training plan I will explain to you how and why I do it. It is a really good thing my Dad does not have Internet access at home this Summer because he would be on my back about writing the worlds most boring posts! ***
In other non-running related news my cousin Dillon is coming tomorrow to stay with me for two weeks so prepare yourselves for crazy summer adventure picture overload!
Are you training for a half or full marathon?
Are you bored to death with my training posts or do you find them interesting and beneficial?
Promise to not be offended if you’d rather look at a picture of a Bloody Thumb than read my silly ramblings.