A Not So Rocky Start – Marathon Training Weeks 1 & 2

I’ve decided to use Dick Beardsley’s Advanced Marathon Training Program. The program is similar to ones I’ve used in the past, with one exception, it has quite a bit more speed work. This should be a good fit for a June race, allowing a bit more time for the weather to turn before the track work begins.

I’m not a morning person, but I’m going try fight my urge to sleep in and get an extra 20-30 minute workout in a few days a week. It should allow me an opportunity to get some of the extras in – stretching, yoga, core work, injury prevention, lifting, etc. This is my third week of procrastination, I’ll let you know if it ever happens.

I’m also going to be training with a heart rate monitor this year. It should provide a great gauge for how fast my fitness improves.

Week one:

Monday – Five miles nice and easy.

Tuesday – One mile warm-up, three miles at 7:30 pace (Avg HR = 175), one mile cool-down.

Wednesday – Four miles easy followed by a 20 minute bike.

Thursday – One mile warm-up, five miles at 7:35 pace (Avg HR = 173), one mile cool-down.

Friday – In the past, I’ve taken my rest days on Monday’s, following my long run. This year’s plan has rest days scheduled for Friday, before my two most difficult and most important workouts. Hopefully it will help me improve my performance on Saturdays and Sundays. Also, a nice easy recovery run on Monday should help to loosen up after my long run.

Saturday – Five miles nice and easy.

Sunday – Ten miles nice and easy, about 8:20.

Week two:

Monday – Five miles nice and easy.

Tuesday – One mile warm-up, four miles at 7:24 pace (Avg HR = 173), one mile cool-down.

Wednesday – Six miles easy followed by a 20 minute bike.

Thursday – One mile warm-up, four miles at 7:24 pace with hill intervals, one mile cool-down.

Friday – Twenty minutes on the bike followed by a good stretch.

Saturday – Seven miles at 8:00 pace.

Sunday – Twelve miles nice and easy, about 8:30.

Final thoughts: What’s 18 weeks in the grand scheme of things? It’s really quite miniscule, could be easily forgotten, or wasted. What better way to ensure it’s not wasted just another wasted block of time than preparing for an event so painful you’ll never forget it.

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