On the plan today was my first long run of the training cycle. My plan starts with 8 miles as the first long run and will progress from there. Some marathon plans will build the long run for 4 weeks and then step back every 5th week in distance. However, I prefer to step back in mileage every third week. Therefore, my long run over the first three weeks will look like this: 8 miles, 9 miles, 6 miles. Then, I will move into the next phase of my program where I will focus on strength runs combined with conversational pace runs. The Saturday long runs will progress in the same stepping cycle of two weeks increase and third week decrease.
Training plan progression
This type of running progression is aimed at building steadily without adding too much volume and strain all at once. As a master’s runner (ie. in my 40’s) and prone to running injuries, my goal is to build my plan slow enough to ward off injury while adding enough volume to get me to the finish line. I also want to continue with my running specific strength workouts to keep my tendons, joints and running activation muscles strong throughout my training.
Day-to-day workouts and runs will evolve as I move forward and tick off the training weeks but here is the outline I’ve developed for my overall plan:
Strength phase strategy
I’ve divided the strength phase into two segments with my tune-up half marathon race as the divider between the two. The half marathon contains two not-so-insignificant inclines that I want to be prepared for. The first incline starts around the one mile mark and lasts for 2.35 miles for a total of 321 feet of elevation gain over that distance. Then there is a downhill of 638 feet of elevation loss over about 3.25 miles but there’s no rest. The course then inclines again immediately for a little over 2 miles, gaining 230 feet of elevation back before there is a slight decline and it flattens out to the end.
My half marathon elevation chart is much different than my full marathon which I don’t think has any elevation to speak of at all. Even the course map on the website doesn’t show an elevation chart. The whole race is run near the beach, so it’s right at sea level. Therefore, I will drop the hill work after the half marathon and start to focus on enduring speed by adding in tempo runs and long intervals. The specifics of those workouts will be planned out as I get closer in my training plan and have a better idea of where my speed is after 9 weeks of training. I have a goal pace in mind that I use for my weekly workouts but it’s a loose one since this is my first marathon. Pace is less important than reaching the finish line in one, healthy piece.
Looking forward to cross training and strength work on day 7.
Workout
- 8 mile long run at conversational pace