Training Time: 7/10-7/16

This week has been a much needed recovery week after the marathon last Saturday.

Unfortunately, I don’t have much time to waste before gearing up for my next race, the City of Oaks Marathon in Raleigh, NC on November 5th. This race will be my first attempt at qualifying for the Boston Marathon.

I have given some thought to my training plan for this race and have decided to alter my normal abnormal routine. I have a need for speed as I build up in this cycle. I need to cut my mile splits down significantly from past races to even sniff a qualifying time.

To do so, I am planning to follow a training plan developed by Hal Higdon. Hal is a staple of marathon training history and knows a thing or two about running fast (he ran eight times in the Olympic marathon trials).

This plan actually cuts back slightly on the mileage per week, but focuses on achieving different paces throughout the runs. It will also allow me to supplement the running with abdominal workouts, strength training, and other cross-training opportunities to hopefully drop a couple lbs before the race.

Here’s the plan in full. We’ll see how well I can keep to it.

WEEK MON TUE WED THU FRI SAT SUN
1 3 m run 3 x hill 3 m run 30 tempo Rest 5 m pace 10
2 3 m run 30 tempo 3 m run 3 m pace Rest 5 m run 11
3 3 m run 4 x 800 3 m run 30 tempo Rest 6 m pace 8
4 3 m run 4 x hill 3 m run 35 tempo Rest 6 m pace 13
5 3 m run 35 tempo 3 m run 3 m pace Rest 7 m run 14
6 3 m run 5 x 800 3 m run 35 tempo Rest 7 m pace 10
7 3 m run 5 x hill 4 m run 40 tempo Rest 8 m pace 16
8 3 m run 40 tempo 4 m run 3 m pace Rest 8 m run 17
9 4 m run 6 x 800 4 m run 40 tempo Rest Rest Half Marathon
10 3 m run 6 x hill 4 m run 45 tempo Rest 9 m pace 19
11 4 m run 45 tempo 5 m run 4 m pace Rest 10 m run 20
12 4 m run 7 x 800 5 m run 45 tempo Rest 6 m pace 12
13 4 m run 7 x hill 5 m run 50 tempo Rest 10 m pace 20
14 5 m run 45 tempo 5 m run 5 m pace Rest 6 m run 12
15 5 m run 8 x 800 5 m run 40 tempo Rest 10 m pace 20
16 5 m run 6 x hill 5 m run 30 tempo Rest 4 m pace 12
17 4 m run 30 tempo 4 m run 4 m pace Rest 4 m run 8
18 3 m run 4 x 400 3 m run Rest Rest 2 m run Marathon

Courtesy: Hal Higdon Training Plans at halhigdon.com.

Training Recap (7/10-7/16)
# of Runs – 3
Total Miles – 14
Long Run – 6 miles
Strength Workouts – 2

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