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. 

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About Me
24.5
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09/14/2006
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Sep 20, 2006
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