Cassie W.
Marathon Training - Moving On
Mar 09, 2009
My training for the Vermont City Marathon is going well. I was sick for a couple days during week 4, but otherwise was able to complete all of my runs as prescribed. I'm already starting to see gains in speed.Today, I ran an easy 3 miles at an average 9:52 pace - it seems odd to think of that pace as easy now. My coach reviewed my last two weeks of training and believes the 4-hour marathon is within my reach in May.
This is what's planned for the next two weeks.
Week 5 Mon: 3 miles easy Tue: 15 minute warm up easy; 5 x 2:00 min. hill at 80% effort; 10 to 12 minutes easy. Wed: 3 miles easy Thu: 5 miles total; run easy for a 1.5mile; 8 x 60 seconds at 80% effort with a 60 second jog between each effort; then jog 1.5mile easy for a recovery. Fri: 1 hour spin or elliptical Sat: rest Sun: 14 miles at 70 to 75% effort hilly course Week 6 Mon: 2 miles easy Tue: 4 miles with several 60 second surges Wed: 4 miles easy Thu: 6 miles easy Fri: rest Sat: 2 miles easy Sun: 10 minute warm up easy, 10 x 880 yards around 4:10 to 4:15 per 880 yard with a two minute recovery easy, then 10 minutes easy.