The Marathon PR Plan

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Last weekend I looked around at marathon race plans online then came up with this one for myself.  I mostly based it off a Hal Higdon plan just because I thought it looked closest to what I thought would work best for me.  I have never really had a race plan other than mileage goals and long run goals that I usually fell short of.  This time I have the whole thing planned out with higher mileage, speed work, hill work, tempo runs, race pace runs and long runs.  I am also doing some cross training.  The cross training is mostly strength and flexibility not too much more cardio.

Week
MON
TUE
WED
THU
FRI
SAT
SUN
mileage
1
5
3
4 X 800
rest
5
10
3m

2
6
3
35t
rest
6
12
3m

3
7
4
5 X 800
rest
6
8
3m

4
7
4
5 X hill
rest
7
12
3m

5
8
4
40t
rest
7
14
3m

6
8
4
6 X 800
rest
8
16
3m

7
9
5
6 X hill
rest
8
12
4m

8
9
5
45t
rest
9
18
4m

9
6
5
7 X 800
rest
10 easy
20
4m

10
10
5
7 X hill
rest
rest
Half Mar
5m

11
6
5
45t
rest
6
20
5m

12
10
5
8 X 800
rest
10
22
5m

13
8
5
6 X hill
rest
4
12
4m

14
6
4
30t
rest
4 easy
8
3m

15
4
3
rest
rest
2 easy
Marathon




Monday: run
Tuesday: Easy run
Wednesday:  Tempo, 800’s, and hill
Thursday:  Rest day
Friday:  Race pace
Saturday:  Long run 30-45 seconds above marathon goal pace
Sunday:  Easy run

Week one is almost over and so far so good.  I've already switched days around which I figure I'll need to do the whole time and not worry to much about which day of the week I do which workout.  I have to do a lot of my runs on the treadmill but plan on using a babysitter or family for my long runs and a few of the other ones that are over 7 miles long.