This is the year I’ll check my “marathon before 30” off my bucket list, with the Marine Corps Marathon at Halloween.
Here’s the (rough) schedule I plan to use, from the immensely helpful Runners’ World:
|1*||Rest||4 miles, including 4:00 TUT||Rest||1-hour run||Rest||4 miles||6 miles||15-16 miles|
|2||Rest||4 miles, including 4:00 TUT||Rest||1-hour run||Rest||4 miles||7 miles||15-16 miles|
|3||Rest||4 miles, including 5:00 TUT||Rest||6 miles||Rest||Rest||8 miles||18-19 miles|
|4||Rest||4 miles, including 5:00 TUT||Rest||6 miles||Rest||Rest||9 miles||18-19 miles|
|5||Rest||4 miles, including 3×2:00 AI||Rest||4 miles||Rest||5-K race||6-8 miles||19-21 miles|
|6||Rest||5 miles, including 6:00 TUT||Rest||7 miles||Rest||Rest||10 miles||22-24 miles|
|7||Rest||5 miles, including 6:00 TUT||Rest||7 miles||Rest||Rest||12 miles||22-24 miles|
|8||Rest||5 miles, including 7:00 TUT||Rest||8 miles||Rest||Rest||12 miles||25-27 miles|
|9||Rest||5 miles, including 7:00UTUT||Rest||8 miles||Rest||Rest||14miles||25-27 miles|
|10||Rest||5 miles, including 3×3:00 AI||Rest||4 miles||Rest||10-K race||5 miles||24 miles|
|11||Rest||5 miles, including 8:00 TUT||Rest||9 miles||Rest||Rest||16 miles||30-32 miles|
|12||Rest||5 miles, including 8:00 TUT||Rest||9 miles||Rest||Rest||18 miles||30-32 miles|
|13||Rest||5 miles, including 9:00 TUT||Rest||10 miles||Rest||4 miles||20 miles||39 miles|
|14||Rest||5 miles, including 9:00 TUT||Rest||10 miles||Rest||4 miles||10 miles||29 miles|
|15||Rest||3 miles, including 3X3:00 AI||Rest||5 miles||Rest||3 miles, including 3×2:00 AI||5 miles||16 miles|
|16||Rest||3 miles, Including 3×2:00 AI||Rest||3-mile jog||Rest||2-mile jog||Marathon|
Aerobic Intervals (AI): Timed repetitions (of 2:00 to 3:00 minutes) slightly faster than your normal training pace–enough to make you breathe harder, but still not go anaerobic (panting, gasping, verge-of-out-of-breath). Jog slowly after each repetition until you are refreshed enough to run the next.
Total Uphill Time (TUT): The total number of minutes you spend running semivigorously up inclines–could be repeats up the same hill or total uphill time over a hilly loop.
Easy Runs: mean totally comfortable and controlled. If you’re running with someone else, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.
Long Runs: are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You’ll have time to talk about anything that comes up.
Speedwork: means bursts of running shorter than race distance, some at your race goal pace, some faster. This improves cardiac strength, biomechanical efficiency, running economy, and the psychological toughness that racing demands.
Race Day Rules: Run slower than you feel like you should be running over the first 12-13 miles. Look around, chat a bit with those around you. And walk through the aid stations, drink fluids, take a little break, then slowly resume your running.