I took a schedule from Fitness Training adviser (linked under the cut)and manipulated it to fit the 17 weeks I have as well as actually include some long runs that hit the full distance I"ll be running. I don't like some of the training methods that have you running 70-80% of your race distance max. That seems dumb so I want to run the full distance before the race.
Also, note that I'm starting at my current ability level which is me running 7 miles as my long run from the last week and a half.
I'm not sold on such an abrupt taper before the race day and I may adjust the mileage those two weeks prior. But I am all for running two short runs the week of to keep my loose and primed.
I've already added all these numbers and such to my calendar in outlook, though without the specific miles per run which I have, instead, included in a daily "Oh Shit! A Race" calendar reminder. Because I'm going to forget I signed up.....
This structure adapted from Sports Fitness Advisor
Here is the format for our Long sessions...
Warm up: 5 minutes of brisk walking (warm up is shorter because actual jogging pace should be slow)
Distance: Varies from 2 miles up to 20 miles as program progresses (see chart at bottom of page)
Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5 on the jog and 3 on the walk breaks
Cool Down: Finish with 10 minutes of brisk walking (these can count as part of your miles
The good news is, the day after your long and slow training runs you get to recover. The bad news is that doesn't mean sitting in front of the T.V. all day! You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise.
This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness. You have a choice here...
You can either do a cross training session (see below) or go for a walk. The key point to remember is that it must be low intensity. Competitive games of basketball or squash are definitely off the menu! During these sessions you are NOT, I repeat... your are NOT trying to improve your fitness. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest!
The short runs are based on time rather than distance (as with the long runs). The pace is a little faster than the long runs also. You may take walk breaks in the short runs. Rather than having a set format (i.e. run 2 mins, jog 3mins) take a minute's walk when you feel you need to. Over the weeks try to go longer and longer without a walking break.
Here is the format for our Short runs...
Warm Up: 5-10 minutes of light jogging
Duration: 20-45mins (see chart below)
Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7
Cool down: 5-10 minutes of light jogging
Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.
Here is the format for our Fartlek sessions...
Warm Up with 5-10 minutes of light jogging
Run for 4 minutes, jog slowly for 1 minute. This one cycle
Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles
On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs
Cool down for 5-10 minutes of light jogging
Cross Training Sessions
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.
Here is the format for our Fartlek sessions...
Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)
Time: 30 minutes
Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)
THE most important 2 days of the week! Your body adapts to the extra stress of training on these days - not on actual training days. Take it easy - you can even take the elevator instead of the stairs!
After the race, I'm intending to change into full marathon training, I think. Assuming I don't die.
Which, still, seems awfully likely.