Shortly after the Indianapolis
Monumental Marathon that I ran in November, I began looking ahead to the next one. I decided to stay local again and run the
Carmel Marathon in April of 2013.
Social media is a great thing, and I'm able to gather opinions and resources just from logging in to my account and reading for a little while. On one such day @ghein83 tweeted about setting up his next marathon plan and how he used Runner's World Smart Coach. Having met him before and knowing that he is fast I decided to take a similar approach and check out the smart coach program. I figured if it worked for Glenn then it could work for me as well. So I've decided to share my plan with the blog-o-sphere if anyone's interested. Also if you'd like to check out Glenn and Lindsey's blog you can at "
Out for a Run"
As of this writing I've already completed the first five weeks and everything is going well with the plan.
WEEK 1: 31 Mi |
Mon |
Nov 12 |
Easy Run |
Dist: 6 Mi @10:08 |
Wed |
Nov 14 |
Tempo Run |
Dist: 7 Mi, inc Warm; 5 Mi @ 8:44; Cool |
Thu |
Nov 15 |
Easy Run |
Dist: 6 Mi @10:08 |
Sat |
Nov 17 |
Long Run |
Dist: 12 Mi @10:08 |
|
WEEK 2: 33 Mi |
Mon |
Nov 19 |
Easy Run |
Dist: 7 Mi @10:06 |
Wed |
Nov 21 |
Speedwork |
Dist: 6 Mi, inc Warm; 3x1600 in 8:03 w/800 jogs; Cool |
Thu |
Nov 22 |
Easy Run |
Dist: 6 Mi @10:06 |
Sat |
Nov 24 |
Long Run |
Dist: 14 Mi @10:06 |
|
WEEK 3: 34 Mi |
Mon |
Nov 26 |
Easy Run |
Dist: 6 Mi @10:03 |
Wed |
Nov 28 |
Tempo Run |
Dist: 7 Mi, inc Warm; 5 Mi @ 8:39; Cool |
Thu |
Nov 29 |
Easy Run |
Dist: 5 Mi @10:03 |
Sat |
Dec 1 |
Long Run |
Dist: 16 Mi @10:03 |
|
WEEK 4: 27 Mi |
Mon |
Dec 3 |
Easy Run |
Dist: 7 Mi @10:00 |
Wed |
Dec 5 |
Easy Run |
Dist: 7 Mi @10:00 |
Thu |
Dec 6 |
Easy Run |
Dist: 6 Mi @10:00 |
Sat |
Dec 8 |
Easy Run |
Dist: 7 Mi @10:00 |
|
WEEK 5: 36 Mi |
Mon |
Dec 10 |
Easy Run |
Dist: 6 Mi @10:00 |
Wed |
Dec 12 |
Tempo Run |
Dist: 7 Mi, inc Warm; 5 Mi @ 8:36; Cool |
Thu |
Dec 13 |
Easy Run |
Dist: 5 Mi @10:00 |
Sat |
Dec 15 |
Long Run |
Dist: 18 Mi @10:00 |
|
Now I'm into week 6 and I've decided to make a few changes to my training plan. I'm going to add in an extra run through the week similar to my easy runs. I'll be adding these runs on either Sunday or Tuesday depending on my work schedule and if I get my long run in on Saturday or Sunday. This extra run isn't listed on the plan outlined below but it will be there when I do it. Also on Speed Wednesday's my pacing will and has been faster than outlined.
WEEK 6: 37 Mi |
Mon |
Dec 17 |
Easy Run |
Dist: 5 Mi @9:57 |
Wed |
Dec 19 |
Speedwork |
Dist: 7 Mi, inc Warm; 4x1600 in 7:56 w/800 jogs; Cool |
Thu |
Dec 20 |
Easy Run |
Dist: 5 Mi @9:57 |
Sat |
Dec 22 |
Long Run |
Dist: 20 Mi @9:57 |
|
WEEK 7: 39 Mi |
Mon |
Dec 24 |
Easy Run |
Dist: 8 Mi @9:54 |
Wed |
Dec 26 |
Tempo Run |
Dist: 7 Mi, inc Warm; 5 Mi @ 8:31; Cool |
Thu |
Dec 27 |
Easy Run |
Dist: 8 Mi @9:54 |
Sat |
Dec 29 |
Long Run |
Dist: 16 Mi @9:54 |
|
WEEK 8: 31 Mi |
Mon |
Dec 31 |
Easy Run |
Dist: 8 Mi @9:51 |
Wed |
Jan 2 |
Easy Run |
Dist: 8 Mi @9:51 |
Thu |
Jan 3 |
Easy Run |
Dist: 7 Mi @9:51 |
Sat |
Jan 5 |
Easy Run |
Dist: 8 Mi @9:51 |
|
WEEK 9: 41 Mi |
Mon |
Jan 7 |
Easy Run |
Dist: 7 Mi @9:51 |
Wed |
Jan 9 |
Tempo Run |
Dist: 7 Mi, inc Warm; 5 Mi @ 8:28; Cool |
Thu |
Jan 10 |
Easy Run |
Dist: 7 Mi @9:51 |
Sat |
Jan 12 |
Long Run |
Dist: 20 Mi @9:51 |
|
WEEK 10: 43 Mi |
Mon |
Jan 14 |
Easy Run |
Dist: 10 Mi @9:49 |
Wed |
Jan 16 |
Speedwork |
Dist: 8 Mi, inc Warm; 4x1600 in 7:48 w/800 jogs; Cool |
Thu |
Jan 17 |
Easy Run |
Dist: 9 Mi @9:49 |
Sat |
Jan 19 |
Long Run |
Dist: 16 Mi @9:49 |
|
WEEK 11: 44 Mi |
Mon |
Jan 21 |
Easy Run |
Dist: 9 Mi @9:46 |
Wed |
Jan 23 |
Tempo Run |
Dist: 7 Mi, inc Warm; 5 Mi @ 8:23; Cool |
Thu |
Jan 24 |
Easy Run |
Dist: 8 Mi @9:46 |
Sat |
Jan 26 |
Long Run |
Dist: 20 Mi @9:46 |
|
WEEK 12: 35 Mi |
Mon |
Jan 28 |
Easy Run |
Dist: 9 Mi @9:43 |
Wed |
Jan 30 |
Easy Run |
Dist: 9 Mi @9:43 |
Thu |
Jan 31 |
Easy Run |
Dist: 8 Mi @9:43 |
Sat |
Feb 2 |
Easy Run |
Dist: 9 Mi @9:43 |
|
My easy runs have been run in the low 9 minute pace although I've been trying to make sure they feel easy to allow me to recover from either the long run or the speed work. After January is over I'll begin to add marathon pace onto my long runs. I'll be starting with the last 25% of the long runs at MP and ramp it up to just over 50% as I get into late March and early April.
WEEK 13: 46 Mi |
Mon |
Feb 4 |
Easy Run |
Dist: 11 Mi @9:43 |
Wed |
Feb 6 |
Tempo Run |
Dist: 9 Mi, inc Warm; 6 Mi @ 8:25; Cool |
Thu |
Feb 7 |
Easy Run |
Dist: 10 Mi @9:43 |
Sat |
Feb 9 |
Long Run |
Dist: 16 Mi @9:43 |
|
WEEK 14: 48 Mi |
Mon |
Feb 11 |
Easy Run |
Dist: 10 Mi @9:40 |
Wed |
Feb 13 |
Speedwork |
Dist: 9 Mi, inc Warm; 4x1600 in 7:41 w/800 jogs; Cool |
Thu |
Feb 14 |
Easy Run |
Dist: 9 Mi @9:40 |
Sat |
Feb 16 |
Long Run |
Dist: 20 Mi @9:40 |
|
WEEK 15: 50 Mi |
Mon |
Feb 18 |
Easy Run |
Dist: 12 Mi @9:38 |
Wed |
Feb 20 |
Tempo Run |
Dist: 11 Mi, inc Warm; 6 Mi @ 8:20; Cool |
Thu |
Feb 21 |
Easy Run |
Dist: 11 Mi @9:38 |
Sat |
Feb 23 |
Long Run |
Dist: 16 Mi @9:38 |
|
WEEK 16: 39 Mi |
Mon |
Feb 25 |
Easy Run |
Dist: 10 Mi @9:35 |
Wed |
Feb 27 |
Easy Run |
Dist: 10 Mi @9:35 |
Thu |
Feb 28 |
Easy Run |
Dist: 9 Mi @9:35 |
Sat |
Mar 2 |
Easy Run |
Dist: 10 Mi @9:35 |
|
WEEK 17: 51 Mi |
Mon |
Mar 4 |
Easy Run |
Dist: 11 Mi @9:35 |
Wed |
Mar 6 |
Tempo Run |
Dist: 10 Mi, inc Warm; 6 Mi @ 8:17; Cool |
Thu |
Mar 7 |
Easy Run |
Dist: 10 Mi @9:35 |
Sat |
Mar 9 |
Long Run |
Dist: 20 Mi @9:35 |
|
WEEK 18: 53 Mi |
Mon |
Mar 11 |
Easy Run |
Dist: 12 Mi @9:33 |
Wed |
Mar 13 |
Speedwork |
Dist: 10 Mi, inc Warm; 4x1600 in 7:34 w/800 jogs; Cool |
Thu |
Mar 14 |
Easy Run |
Dist: 11 Mi @9:33 |
Sat |
Mar 16 |
Long Run |
Dist: 20 Mi @9:33 |
|
WEEK 19: 55 Mi |
Mon |
Mar 18 |
Easy Run |
Dist: 14 Mi @9:30 |
Wed |
Mar 20 |
Tempo Run |
Dist: 12 Mi, inc Warm; 6 Mi @ 8:12; Cool |
Thu |
Mar 21 |
Easy Run |
Dist: 13 Mi @9:30 |
Sat |
Mar 23 |
Long Run |
Dist: 16 Mi @9:30 |
|
WEEK 20: 57 Mi |
Mon |
Mar 25 |
Easy Run |
Dist: 13 Mi @9:27 |
Wed |
Mar 27 |
Tempo Run |
Dist: 12 Mi, inc Warm; 6 Mi @ 8:10; Cool |
Thu |
Mar 28 |
Easy Run |
Dist: 12 Mi @9:27 |
Sat |
Mar 30 |
Long Run |
Dist: 20 Mi @9:27 |
|
WEEK 21: 30 Mi |
Mon |
Apr 1 |
Easy Run |
Dist: 6 Mi @9:25 |
Wed |
Apr 3 |
Speedwork |
Dist: 7 Mi, inc Warm; 4x1600 in 7:28 w/800 jogs; Cool |
Thu |
Apr 4 |
Easy Run |
Dist: 5 Mi @9:25 |
Sat |
Apr 6 |
Long Run |
Dist: 12 Mi @9:25 |
|
WEEK 22: 30 Mi |
Mon |
Apr 8 |
Easy Run |
Dist: 8 Mi @9:24 |
Wed |
Apr 10 |
Tempo Run |
Dist: 7 Mi, inc Warm; 3 Mi @ 7:54; Cool |
Thu |
Apr 11 |
Easy Run |
Dist: 7 Mi @9:24 |
Sat |
Apr 13 |
Long Run |
Dist: 8 Mi @9:24 |
|
WEEK 23: 36 Mi |
Mon |
Apr 15 |
Easy Run |
Dist: 3 Mi @9:23 |
Tue |
Apr 16 |
Speedwork |
Dist: 4 Mi, inc Warm; 2x1600 in 7:26 w/800 jogs; Cool |
Thu |
Apr 18 |
Easy Run |
Dist: 3 Mi @9:23 |
Sat |
Apr 20 |
Marathon Race Day |
26.2 Mi @8:10 Time: 3:34:13 |
|
The plan as it was written by RW smart coach will log 900 miles not including race day. In adding an extra run I'll pick up an extra 150 miles, for a total of 1050 miles prior to race day. This is a large increase over the miles that I completed in 2012 but I believe that with my current fitness level I'll be fine. I just completed a 15.5 mile run last week and I didn't have any negative effects. In fact I felt fresh after the run.
So this is my plan that will put me well below the 4 hour mark for 26.2 miles. In fact according to smart coach they believe I should be able to finish in 3:34:13. I guess I'll find out when I get to Carmel.
Let me know what you think by leaving a comment below, or give me a shout out on twitter @thebrainrunner
Now get out there and get your run in!