Training Schedule for Beating the Blerch

Bellow is the training schedule I came up with for the next few months.  Hopefully it will enable us to beat the blerch and finish the marathon!  Starting this week Kyle and I have 26 weeks to train.  Using a combination of a thirty week training schedule, a 26 week training schedule, and a 24 week training schedule I came up with what you see below.  If anyone has experience running a marathon I would love feedback on our plan!

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday (LSD)
Phase 1: Endurance 1) March 24th-30th Cross train or rest 3 miles- L Cross train 1.5 miles- L Cross train 30 min or Rest 2 Miles- L 4 miles
Phase 1: Endurance 2) March 31st- April 6th Cross train or rest 1.5 miles- L, 1 min speed play Cross train 3 Miles- L Cross train 30 min or Rest 2 Miles- L 5 miles
Phase 1: Endurance 3) April 7th-13th Cross train or rest 2 miles- 4 x 1 min H, 1 min recovery Cross train 30 min 3 miles- L Cross train 30 min or Rest 3 miles- L, 3 x 100 yard strides 3 miles
Phase 1: Endurance 4) April 14th-20th Cross train or rest 3 miles – L, 4 x 1 min H, 1 min recovery Cross train 35 min 4 miles- L Cross trail 30 min or Rest 3 miles- 1 mile speed play 6 miles
Phase 1: Endurance 5) April 21st-27th Cross Train or rest 3 miles- 2 x 5 min M, 5 min recovery Cross train 35 min 2 miles Cross train 30 min or Rest 3 miles- 4 x 100 yrd strides 7 miles
Phase 1: Endurance 6) April 28th-May 4th Cross Train or rest 3 miles- 2 miles M Cross train 35 min 4 miles- 6 x 1 min M last hr Cross train 30 min or Rest 3 miles- L 5 miles
Phase 1: Endurance 7) May 5th-11th Cross Train or rest 3 miles- 2 x 6 min M, 5 min recovery Cross train 35 min 4 miles- 1 mile speed play Cross train 30 min or Rest 3 miles- L 8 miles
Phase 1: Endurance 8) May 12th-18th Cross Train or rest 4 miles- 4 x 880 yrds H, 440 yrds recovery Cross train 35 min 3 miles- 5 x 1 min M, 1 min recovery Cross train 30 min or Rest 3 miles- L 8 miles
Phase 1: Endurance 9) May 19th-25th Cross Train or rest 3 miles- 3 x 6 min M, 4 min recovery 4 Miles 3 miles- 1.5 mile speed play Cross train 30 min or rest 4 miles- L 9 miles
Phase 2: Strength and Stamina 10) May 26th-June 1st Cross Train or rest 4 miles- 8 x 440 yrds H, 1 min recovery 3 miles 5 miles- 6 x 30 sec M, 1 min recovery Cross train 30 min or rest 4 miles- L 10 miles
Phase 2: Strength and Stamina 11) June 2nd-8th Cross Train or rest 3 miles- 5 x 800 yrds H, 220 yrd recovery 5 miles 3 miles- 4 x 110 yrd strides Cross train 30 min or rest 5 miles- L 7 miles
Phase 2: Strength and Stamina 12) June 9th-15th Cross Train or rest 3 miles- 10 x 220 yrds H, 220 yrd recovery 4 miles 5 miles- 1.5 mile speed play Cross train 30 min or rest 4 miles- M 9 miles
Phase 2: Strength and Stamina 13) June 16th-22nd Cross Train or rest 4 miles- 5 x 2 min H, 2 min recovery 5 miles 3 miles- 1 mile speed play Cross train 30 min or rest 10 miles- M 4 miles
Phase 2: Strength and Stamina 14) June 23rd-29th Cross Train or rest 3 miles- 4 x 1 mile H, 3 min recovery 5 miles 3 miles- 5 x 110 yrd strides Cross train 30 min or rest 4 miles- L 11 miles
Phase 2: Strength and Stamina 15) June 30th-July 6th Cross Train or rest 4 miles- 10 x 440 yrds H, 220 yrd recovery 6 miles 3 miles- 1 mile speed play Cross train 30 min or rest 4 miles- M 12 miles
Phase 2: Strength and Stamina 16) July 7th-July 13th Cross Train or rest 3 miles- 2 miles M, 440 yrd recovery 6 miles 3 miles- 5 x 110 yrd strides Cross train 30 min or rest 5 miles- 4 x 2 min H, 1 min recovery 13 miles
Phase 2: Strength and Stamina 17) July 14th-20th Cross Train or rest 3 miles- 12 x 220 yrd H, 220 yrd recovery 7 miles 4 miles- 1 mile speed play Cross train 30 min 2-3 miles or rest 11 miles
Phase 3: Performance 18) July 21st-27th Cross Train or rest 3 Miles- 4 x 1 mile M, 440 yrd recovery 6 miles- 4 x 110 yrd strides 4 miles- 4 x 110 yrd strides 2-3 miles or rest 4 miles- L 15 miles
Phase 3: Performance 19) July 28th-August 3rd Cross Train or rest 4 miles- 12 x 440 yrd M, 220 yrd recovery 8miles 4 miles- 2 x 8 min M 2-3 miles or rest 4 miles- L 16 miles
Phase 3: Performance 20) August 4th-10th Cross Train or rest 4 miles- 2 x 2 miles M, 440 yrd recovery 9 miles 5 miles- 1.5 mile speed play 2-3 miles or rest 3 miles- L 12 miles
Phase 3: Performance 21) August 11th-17th Cross Train or rest 4 miles- 6 x 880 yrds H, 220 yrds recovery 9 miles 5 miles – 6 x 1 min H, 1 min recovery 2-3 miles or rest 4 miles- L 18 miles
Phase 3: Performance 22) August 18th- 24th Cross Train or rest 5 miles- 14 x 220 yrd H, 220 yrd recovery 10 miles 5 miles- 2 x 5 min H, 1 min recovery 2-3 miles or rest 4 miles- L 14 miles
Phase 3: Performance 23) August 25th-31st Cross Train or rest 5 miles- 2 x 2 miles M, 400 yrd recovery, 1 mile H 9 miles 5 miles- 6 x 110 yrd strides 2-3 miles or rest 5 miles- L 20 miles
Taper 24) September 1st-7th Cross Train or rest 4 miles- 8 x 440 yrd H, 220 yrd recovery 7 miles 4 miles- 1 miles speed play rest 5 miles- L 12 miles
Taper 25) September 8th-14th Cross Train or rest 4 miles- 8 x 440 yrd H, 220 yrd recovery 5 miles 3 miles- 1 miles speed play rest 3 miles- L 8 miles
Taper 26) September 15th-21st REST 3 miles- 2 miles at marathon pace Cross train 2 miles- L REST 2 miles- L RACE DAY

* On Monday and Friday it says Cross train or rest, this is because on Monday I will be cross training and on Friday I will be resting but Kyle’s schedule, due to his work schedule, is flipped for Monday and Friday.

The three websites I used were:

Glossary:

  • LSD- light running for the longest slowest single run of the week
  • Recovery- usually a walk or jog
  • L- easy running either for recovery or longer training runs
  • M- strong steady state effort usually 30-60 seconds per mile slower than 5K or 10K race pace
  • H- At or slightly faster than your race pace (depending on the distance)
  • Speed play- random surges of energy at or slightly faster than race pace followed by recovery jog
  • Strides- fast, controlled, running while maintaining good form

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6 thoughts on “Training Schedule for Beating the Blerch

  1. I read Hal Higdon’s book and followed his training schedule before running the NYC marathon. I was fully prepared for the race and finished within my expected time thanks to his great advice!

  2. It is going to be interesting seeing you run and cross train up the trail in August when you are with me.

  3. Looks about like mine for October. A couple things I learned from my half training:
    1. On your speed days, don’t over push yourself. You are distance running and I personally hurt the crap out of my leg trying to push a specific time rather than the distance.
    2. Make a nutrition plan for your race and stick to it. I found that at around 5 miles my body starts to die. A lot of sites talk about taking gels every 40 min or so, but they taste like ass, are messy, and I personally do not like the sudden boost a gel pack gives that then tapers off. I personally prefer the cliff shot blocks and take one block every mile when I’m going to be going more than 5 that day. Find something that works for you and stick with it. The worse thing in the world is to get half way through and completely crash from no energy and then have to drag yourself back.
    3. Keep a buffer in your schedule. That way if you miss a week, or u just aren’t happy with your progress you can repeat something and you aren’t behind. You absolutely don’t want to skip ahead.
    4. You will plateau in your training where you are just not going to get better for weeks at a time. Everyone does. Don’t let it distract you
    5. I don’t know if it was just me or not, but change up your tunes as you run. When I first started I listened to the same stuff to the point that my body and mind knew where I was supposed to be based on the song I was listening to. It made my runs seem longer. Once I forced myself to change things up it became easier to “zone out” which helped me keep going over longer distances.
    6. I know I don’t need to tell you this, but the right shoes are a must. Since you are trail running make sure you get trail running shoes. Go to a running specialist store and have them fit you… REI is fine, but my experience with them was that they didn’t really know much about their running shoes (though I was looking for road shoes so it might be different). Stay away from cotton clothing. I’ve had too many bloody nipples and bloody thighs to give me proof that cotton is awful for running (it chaffes bad). Also, body glide for thighs and arm pits and bandaides for your nipples are the most amazing things ever.
    7. Don’t trust your phone apps… I’ve use mapmyrun, runtastic, runkeeper, and a few others. None of them will give exact distances that you are running. I find runkeeper to be closest, but it even said I ran 13.8 miles when I hit the half marathon finish line. Its best to get a GPS watch if you want accuracy.

    So that’s all I can think of right now. If you have questions feel free to shoot me a line and I might be able to answer (probably not, but I’ll try).

    Good luck with it.

    1. Thanks Matt! Super helpful, yeah we are looking at a nutrition plan to stick too and don’t you worry, I’ve got my shoes allllll figured out 🙂 But seriously great advice, I am looking into getting a GPS watch, cause I have no way of knowing how far I’m running right now, since it’s six months of training I’m just starting with minutes instead of miles. All in good time. It’s crazy to start so small in miles, because even though I’m in not in the best running shape, 1.5 miles is short, even for me. What are some of your favorite songs to run to??

      1. Figured you had the gear thing handled. I personally didn’t and my legs hurt like crap after each run cuz I didn’t have a good pair of shoes.
        Honestly I have an odd taste in music so don’t judge (here are artists):
        Pentatonix
        Hullabahoos
        Midnight Ramblers
        Ben Folds
        Queen
        Fun
        Jonsi
        Pitchforks
        Mumford & Sons
        And then I have random selections from various action movie soundtracks… I mean what’s more awesome than running to the music that was playIng during a fight scene of some sort? I am up for new artists if you have suggestions

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