Marathon Training

As I am training for the Hawaii North Shore Marathon, which takes place in May of 2011, I thought I’d share my training plan. All weeks follow a pattern of 4 day tempo or short runs, 1 cross training day & 1 distance run. Here’s the plan for each weeks distance run:

Week 1 12/27-1/2: 5 miler

Week 2 1/3-1/9: 6 miler ACTUAL =

1/3 – 6 miles

1/4 – 6 miles

1/5 – 6 miles + abs

1/6 – 40 min spin class

1/7 – 3.5 miles + abs

1/8 – REST

1/9 – 6 miles

*Note – 6 mile daily runs are a personal routine. If you are following this plan as a 1st time runner, only one 6 mile run is part of the training plan as stated by “6 miler” etc.

Week 3 1/10-1/16: 7 miler ACTUAL =

1/10 – REST

1/11 – REST

1/12 – 3 miles

1/13 – 1 hr circuit training

1/14 – 6 miles

1/15 – Recovery Day (ridiculously sore from cross training & running dehydrated on 1/14)

1/16 – 7.2 miles

Week 4 1/17-1/23: 6 miler ACTUAL =

1/17 – 5.5 miles

1/18 – Circuit Training Jillian Michaels ‘No More Trouble Zones’ DVD

1/19 – 6 miles

1/20 – Cross Training Jillian Michaels ‘Banish Fat, Boost Metabolism’ DVD

1/21 – 6 miles

1/22 – 6 miles

1/23 – REST

Week 5 1/24-1/30: 8 miler ACTUAL =

1/24 – 4 miles

1/25 – 6 miles

1/26 – 4 miles

1/27 – 6 miles

1/28 – 8 miles

1/29 – REST

1/30 – 4 miles

Week 6 1/31-2/6: 9 miler ACTUAL =

1/31 – REST

2/1 – 8.5 miles

2/2 – REST

2/3 – 6 miles

2/4 – 9 miles

2/5 – REST

2/6 – 4 miles

Week 7 2/7-2/13: 10 miler ACTUAL =

2/7 – 6 miles

2/8 – REST

2/9 – 6 miles

2/10 – REST

2/11 – 10 miles

2/12 – Cross Training  ( 2 Hours Surfing!)

2/13 – 6 miles

Week 8 2/14-2/20: 12 miler ACTUAL =

2/14 – Cross Training Jillian Michaels ‘No More Trouble Zones’

2/15 – Cross Training Jillian Michaels ‘Burn Fat, Boost Metabolism’

2/16 – 6 miles

2/17 – 12.6 miles

2/18 – 6 miles

2/17 – REST

2/18 – 6 miles

2/19 – REST

2/20 – 6 miles

Week 9 2/21-2/27: 14 miler + 8 mile Great Aloha Run Race ACTUAL =

2/21 – Great Aloha Run 8.1 miles

2/22 – Jillian Michaels “No More Trouble Zones”

2/23 – REST

2/24 – 14 miles

2/25 – Jillian Michaels “Burn Fat, Boost Metabolism”

2/26 – 8.6 miles

2/27 – REST

Week 10 2/28-3/6: 6 miler ACTUAL =

2/28 – 6 miles

3/1 – REST

3/2 – Jillian Michaels “No More Trouble Zones”

3/3 – 8 miles (4 in the morning & 4 in the evening)

3/4 – Jillian Michaels “Burn Fat, Boost Metabolism”

3/5 – 6 miles

3/6 – 8 miles

Week 11 3/7-3/13: 16 miler – ACTUAL =

3/7 – 6 miles

3/8 – REST

3/9 – 6 miles

3/10 – 16 miles

3/11 – REST

3/12 – 6 miles

3/13 – REST

Week 12 3/14-3/20: 8 miler ACTUAL =

3/14 – Jillian Michaels ‘ No More Trouble Zones’

3/15 – 6 miles

3/16 – 8.2 miles

3/17 – 6 miles

3/18 – REST/SICK

3/19 – REST/SICK

3/20 – REST/SICK

Week 13 3/21-3/27: 20 miler ACTUAL =

3/21 – 6 miles

3/22 – 3.5 miles & ‘Jillian Michaels No More Trouble Zones’

3/23 – 5.5 miles

3/24 – 6 miles

3/25 – 18 miler

3/26 – REST

3/27 – REST

Week 14 3/28-4/3: 8 miler ACTUAL =

3/28 – Jillian Michaels ‘No More Trouble Zones’

3/29 – 6 miles

3/30 – 6 miles

3/31 – REST

4/1 – 8.2 miles

4/2 – 8.2 miles

4/3 – Koko Head 1200 ft. stair climb

Week 15 4/4-4/10: 18 miler ACTUAL =

4/4 – REST

4/5 – 6 miles

4/6 – 6 miles

4/7 – 1 hour of Strength Yoga

4/8 – 20 miler

4/9 – REST

4/10 – 4 miles

Week 16 4/11-4/17: 14 miler ACTUAL =

4/11 – Jillian Michaels ‘No More Trouble Zones’ DVD

4/12 – 6 miles

4/13 – REST

4/14 – 6 miles

4/15 – 6 miles

4/16 – 1 hour yoga

4/17 – REST

Week 17 4/18-4/24: 10 miler ACTUAL =

4/18 – 6 miles

4/19 – 8 miles

4/20 – REST

4/21 – 3 miles

4/22 – REST

4/23 – 6 miles

4/24 – 8 miles

Week 18 4/24-5/1 MARATHON DAY!

4/25 – Jillian Michaels ‘ No More Trouble Zones’ DVD

4/26 – 6 miles

4/27 – REST

4/28 – Jillian Michaels ‘ Master Yout Metabolism’ DVD

4/29 – 5 miles

4/30 – REST

5/1 – MARATHON 26.2 MILES

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: