Thursday, December 19, 2013

Marathon training plan

As I mentioned in yesterday's post, I'm officially training for my first marathon. I'm going to follow the Galloway training program, with a few tweaks. The general concept is you do 2 shorter runs (30-45 minutes), an easy walk and a long run each week. I'm planning to do most of my long runs on Saturdays since the group I run with meets Saturday mornings and for my short runs, I'm counting my soccer games - this might change through the winter as leagues end, but that's the plan for now. I started with my race date and just worked backwards to get my plan. Below is a breakdown of what I'm trying to do each week (long run - total distance). For the total distance, I am assuming 45 minutes at my current training pace of 12 min /mile and 30 minutes for the easy walk at the same pace, which adds 10 miles throughout the week. I will also create a page to show what my actual weeks look like compared to what I'm planning.

  • December 15: 10.5 - 20.5
  • December 22: 4 - 14
  • December 29: 12 - 22
  • January 5: 4 - 14
  • January 12: 14 - 24
  • January 19: 5 - 15
  • January 26: 17 - 27
  • February 2: 5 - 15
  • February 9: 6 - 16
  • February 16: 20 - 30
  • February 23: 6 - 16
  • March 2: 6 - 16
  • March 9: 23 - 33
  • March 16: 6 - 16
  • March 23: 7 - 17
  • March 30: 26 - 36
  • April 6: 7 - 17
  • April 13: 6 - 16
  • April 20: 7 - 17
  • April 27: 10 (total miles)
  • May 4: RACE DAY!!!!

How did you train for your first marathon? 

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