Hi, so last year I was training for the Cleveland Marathon and didnt follow a plan as well as I should, multiple issues arose, mutliple instances arose and in the end injuries came and I had to drop out of the marathon. This year I am training the right way mixing in cross training, rest days, and so on. I was looking at a multitude of training plans for intermediate runners and have put together a plan that I think will work. I was wondering if people could look at it and give advice? I am hoping it is enough to be ready for the marathon as well as strengthen me (I have not really ever done strength training, just lots of running). I can already run 11 miles strait but am going to start when I return home from Israel on this specific plan. The plan is only 15 weeks for this reason of returning home at the beginning of February from out of the country.
(or see attachted excel document)
All advice is welcome!
Thanks and happy trails!
This is also my first post here so I hope I am doing this right?
I am no expert, but have run several the past few years. 1st listen to your body as you progress thru your schedule. I like to get deep tissue therapy (Massage) when my mileage is up over 40 MPW once a month I think it helps keep my hips lose. If you have a goal pace, every third or forth long run do your last 1/3 of it @ goal pace. Week 15 on your 8 mile run do 2 miles of it at goal pace. Looks like a good plan to me. Good luck!
I certainly agree with Bos to find your own individual training schedule based on personal goals and abilities. I am an advocate for cross-training, especially strength-building excercises to improve upper-body endurance for hill challenges and so on. Honestly, I would suggest that running 11 miles (even at 10K pace) is not enough to prepare for marathon, so you should have long runs of 18-20 miles and be putting in a minimum of 55 miles per week. You will have more confidence on race day if you have already achieved the distance in training.
Wishing you best of luck!
I have edited into something like this, which is from http://www.halhigdon.com/marathon/MaraIntermediate1.html to fit my schedule/half marathon race too.
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