My 2012 Marathon Training Plan

Last year, I read a lot of books and went to a lot of websites trying to figure out the best free training plan for me. I ultimately went with the Runners World free Smart Coach because it was simple to understand, and on a website that I am on everyday. Last year, I think using the speed work that was recommended did make my miles faster.

This year, I reentered my July marathon goals. I think a 5 hour marathon is doable for me. All that means is less walking/walk breaks. Below is the general plan that I will be following with long runs on the weekends when I have all day to complete them. Runs during the week will be flexible due to my schedule but I will be more consistent with crosstraining this year then last. I really slacked on crosstraining last year!


5
JAN 9
JAN 10
JAN 11
JAN 12
JAN 13
JAN 14
JAN 15
19 Mi
Dist: 2 Mi
@12:06
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:28; Cool
Dist: 12 Mi
@12:06
6
JAN 16
JAN 17
JAN 18
JAN 19
JAN 20
JAN 21
JAN 22
20 Mi
Dist: 2 Mi
@12:04
Dist: 4 Mi, inc
Warm; 2x1600 in 9:50
w/800 jogs; Cool
Dist: 14 Mi
@12:04
7
JAN 23
JAN 24
JAN 25
JAN 26
JAN 27
JAN 28
JAN 29
23 Mi
Dist: 2 Mi
@12:01
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:23; Cool
Dist: 16 Mi
@12:01
8
JAN 30
JAN 31
FEB 1
FEB 2
FEB 3
FEB 4
FEB 5
17 Mi
Dist: 6 Mi
@11:59
Dist: 5 Mi
@11:59
Dist: 6 Mi
@11:59
9
FEB 6
FEB 7
FEB 8
FEB 9
FEB 10
FEB 11
FEB 12
26 Mi
Dist: 2 Mi
@11:59
Dist: 6 Mi, inc
Warm; 4 Mi @ 10:26; Cool
Dist: 18 Mi
@11:59
10
FEB 13
FEB 14
FEB 15
FEB 16
FEB 17
FEB 18
FEB 19
28 Mi
Dist: 2 Mi
@11:57
Dist: 6 Mi, inc
Warm; 3x1600 in 9:43
w/800 jogs; Cool
Dist: 20 Mi
@11:57
11
FEB 20
FEB 21
FEB 22
FEB 23
FEB 24
FEB 25
FEB 26
24 Mi
Dist: 2 Mi
@11:54
Dist: 6 Mi, inc
Warm; 4 Mi @ 10:21; Cool
Dist: 16 Mi
@11:54
12
FEB 27
FEB 28
FEB 29
MAR 1
MAR 2
MAR 3
MAR 4
19 Mi
Dist: 6 Mi
@11:52
Dist: 6 Mi
@11:52
Dist: 7 Mi
@11:52
13
MAR 5
MAR 6
MAR 7
MAR 8
MAR 9
MAR 10
MAR 11
28 Mi
Dist: 2 Mi
@11:52
Dist: 6 Mi, inc
Warm; 4 Mi @ 10:19; Cool
Dist: 20 Mi
@11:52
14
MAR 12
MAR 13
MAR 14
MAR 15
MAR 16
MAR 17
MAR 18
26 Mi
Dist: 4 Mi
@11:49
Dist: 6 Mi, inc
Warm; 3x1600 in 9:37
w/800 jogs; Cool
Dist: 16 Mi
@11:49
15
MAR 19
MAR 20
MAR 21
MAR 22
MAR 23
MAR 24
MAR 25
28 Mi
Dist: 2 Mi
@11:47
Dist: 6 Mi, inc
Warm; 4 Mi @ 10:14; Cool
Dist: 20 Mi
@11:47
16
MAR 26
MAR 27
MAR 28
MAR 29
MAR 30
MAR 31
APR 1
22 Mi
Dist: 7 Mi
@11:45
Dist: 7 Mi
@11:45
Dist: 8 Mi
@11:45
17
APR 2
APR 3
APR 4
APR 5
APR 6
APR 7
APR 8
28 Mi
Dist: 6 Mi
@11:45
Dist: 6 Mi, inc
Warm; 4 Mi @ 10:12; Cool
Dist: 16 Mi
@11:45
18
APR 9
APR 10
APR 11
APR 12
APR 13
APR 14
APR 15
29 Mi
Dist: 3 Mi
@11:42
Dist: 6 Mi, inc
Warm; 3x1600 in 9:30
w/800 jogs; Cool
Dist: 20 Mi
@11:42
19
APR 16
APR 17
APR 18
APR 19
APR 20
APR 21
APR 22
31 Mi
Dist: 8 Mi
@11:40
Dist: 7 Mi, inc
Warm; 4 Mi @ 10:07; Cool
Dist: 16 Mi
@11:40
20
APR 23
APR 24
APR 25
APR 26
APR 27
APR 28
APR 29
24 Mi
Dist: 8 Mi
@11:38
Dist: 8 Mi
@11:38
Dist: 8 Mi
@11:38
21
APR 30
MAY 1
MAY 2
MAY 3
MAY 4
MAY 5
MAY 6
32 Mi
Dist: 5 Mi
@11:38
Dist: 7 Mi, inc
Warm; 5 Mi @ 10:11; Cool
Dist: 20 Mi
@11:38
22
MAY 7
MAY 8
MAY 9
MAY 10
MAY 11
MAY 12
MAY 13
33 Mi
Dist: 7 Mi
@11:35
Dist: 6 Mi, inc
Warm; 3x1600 in 9:24
w/800 jogs; Cool
Dist: 20 Mi
@11:35
23
MAY 14
MAY 15
MAY 16
MAY 17
MAY 18
MAY 19
MAY 20
34 Mi
Dist: 10 Mi
@11:33
Dist: 8 Mi, inc
Warm; 5 Mi @ 10:06; Cool
Dist: 16 Mi
@11:33
24
MAY 21
MAY 22
MAY 23
MAY 24
MAY 25
MAY 26
MAY 27
27 Mi
Dist: 9 Mi
@11:31
Dist: 9 Mi
@11:31
Dist: 9 Mi
@11:31
25
MAY 28
MAY 29
MAY 30
MAY 31
JUN 1
JUN 2
JUN 3
35 Mi
Dist: 8 Mi
@11:31
Dist: 7 Mi, inc
Warm; 5 Mi @ 10:04; Cool
Dist: 20 Mi
@11:31
26
JUN 4
JUN 5
JUN 6
JUN 7
JUN 8
JUN 9
JUN 10
37 Mi
Dist: 11 Mi
@11:29
Dist: 10 Mi, inc
Warm; 4x1600 in 9:18
w/800 jogs; Cool
Dist: 16 Mi
@11:29
27
JUN 11
JUN 12
JUN 13
JUN 14
JUN 15
JUN 16
JUN 17
38 Mi
Dist: 10 Mi
@11:26
Dist: 8 Mi, inc
Warm; 5 Mi @ 10:00; Cool
Dist: 20 Mi
@11:26
28
JUN 18
JUN 19
JUN 20
JUN 21
JUN 22
JUN 23
JUN 24
30 Mi
Dist: 10 Mi
@11:24
Dist: 10 Mi
@11:24
Dist: 10 Mi
@11:24
29
JUN 25
JUN 26
JUN 27
JUN 28
JUN 29
JUN 30
JUL 1
39 Mi
Dist: 12 Mi
@11:24
Dist: 11 Mi, inc
Warm; 5 Mi @ 9:58; Cool
Dist: 16 Mi
@11:24
30
JUL 2
JUL 3
JUL 4
JUL 5
JUL 6
JUL 7
JUL 8
40 Mi
Dist: 11 Mi
@11:22
Dist: 9 Mi, inc
Warm; 4x1600 in 9:12
w/800 jogs; Cool
Dist: 20 Mi
@11:22
31
JUL 9
JUL 10
JUL 11
JUL 12
JUL 13
JUL 14
JUL 15
21 Mi
Dist: 2 Mi
@11:20
Dist: 7 Mi, inc
Warm; 4x1600 in 9:10
w/800 jogs; Cool
Dist: 12 Mi
@11:20
32
JUL 16
JUL 17
JUL 18
JUL 19
JUL 20
JUL 21
JUL 22
22 Mi
Dist: 8 Mi
@11:19
Dist: 6 Mi, inc
Warm; 3 Mi @ 9:42; Cool
Dist: 8 Mi
@11:19
33
JUL 23
JUL 24
JUL 25
JUL 26
JUL 27
JUL 28
JUL 29
34 Mi
Dist: 2 Mi
@11:18
Dist: 4 Mi, inc
Warm; 2x1600 in 9:08
w/800 jogs; Cool
Dist: 2 Mi
@11:18
26.2 Mi @10:17
Time: 4:29:37

Where do you turn to for a marathon (or any other run) training plan?

Comments

Popular Posts