12 Weeks to Boston and Another New Plan
With 12 weeks left until the big race in Boston, I have revamped my training schedule once again. One week I am doing a high mileage/easy pace schedule, the next week a not-so-high mileage (I hesitate to say “low” mileage because it will still be 55-60 miles per week)/fast pace schedule. I will alternate these for the next 12 weeks. Here is a look at this week’s plan:
Monday = 10 miles at easy pace (8:34)
Tuesday = 10 miles at easy pace (8:39)
Wednesday = cross training for 80 minutes
Thursday = 10 miles at easy pace (8:15-8:45)
Friday = 10 miles at easy pace (8:15-8:45)
Saturday = 20 miles at medium pace (7:45-8:15)
Sunday = Rest day
Next week I will do the same week-day mileage (10 miles per day, four days per week) but include a speed workout on Tuesday and a tempo run on Thursday, and do a shorter long run (16-18 miles) on Saturday, but at a harder pace (7:15-7:30). I think this new plan will allow my body to withstand the rigors of hard training for 12 weeks. Instead of doing three hard workouts each week, I will be doing that every other week, and piling on the miles during my “off week”.
If the plan works, I’ll publish it!!
Workout:
- Type: General Cardio
- Date: 01/30/2008
- Time: 05:00:00
- Total Time: 1:20:00.00
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Posted by Chris on Wednesday, January 30th, 2008 at 5:00 am and is filed under General Cardio.
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4 Comments: :
12 Weeks to Boston and Another New Plan
January 31st, 2008 12:04 am
andreabona says:
Good luck with the new plan! It will be interesting to hear what you think of it as you get more into it.
January 31st, 2008 1:23 am
Brad Hefta-Gaub says:
I like the idea of running long runs faster.
When I start running again, I think I’m going to use a plan that has that aspect. I am not convinced that slow runs really help that much.
February 3rd, 2008 4:33 pm
Rob says:
The plan sounds interesting - I’ll be interested in hearing how it works out. Have you considered adding in some “fast-finish” long runs? Greg McMillen is a big advocate of these. You go out easy for the first half of a long run, then gradually pick up the pace - the last 7 or 8 miles wind up at your marathon goal pace. I threw a few of these into my last marathon training cycle, and it really paid off at the end of the race.
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runninglife.us
February 4th, 2008 8:09 pm
goalrunner says:
I typically do my long runs close to marathon pace, but I have never tried doing the last portion right at marathon pace. Sounds like a great idea. I will give it a try! Thanks.