Learning from a master

Feb 09, 2009

Saturday I met with my new running coach to outline a training plan for the Vermont City Marathon.  He bases his plans on running 6 days out of 7, so I'll be building my weekly mileage up to 35-40 miles per week and incorporating more strengthening, core work and pylometrics to help improve my running efficiency and protect me from injury.

The plan features two quality runs (distance & speed intervals), plus 4 easy days.  He'll be working with me to lengthen my stride, improve my speed and teach me to prevent the marathon shuffle so typical in the final miles of the race.

Converting to a 6-day running plan is going to be challenging for me from a scheduling perspective, but I have some aggressive time goals this year.  By the end of the year, I'm hoping to have earned the break throughs necessary to qualify for Boston.  If anyone can help me get there, I think he can.  In 2006, he won his age group (50-54) at the Niagara Falls International Marathon with a time of  3:00:58.

The 6 workouts each week can be moved around to accommodate scheduling conflicts and energy levels.  He does recommend the rest day before the long run.

Week 1
Monday - 2 miles
Tuesday - 3 miles
Wednesday - 3 miles
Thursday - 5 miles (sprints)
Friday - 2 miles
Saturday - rest
Sunday   - 1.5 hours

Week 2
Monday - rest
Tuesday - 3 miles
Wednesday - 4 miles
Thursday - 6 miles
Friday - 2 miles
Saturday - 2 miles
Sunday - 10 min warm-up; 2(1 mile @ 8:30 with 3 min jog recovery); 10 min-warm down.

As the mileage builds, It'll be demanding, but well worth the effort.

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24.5
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RNY
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09/14/2006
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Sep 20, 2006
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