Phase 1: The Base (5 Months)
- Start by building my base from current mileage to consistent and comfortable mileage.
- Average 25-35 miles/week, with a basic weekend long run at 1-2 miles longer than normal weekly runs.
- Establish a solid training/racing shoe that fits my needs, and would work well for the marathon distance.
- Learn what it feels like to run a 7:15 mile, and start working on even-paced runs.
- Do core-work and basic ab training during the week.
- Be consistent, avoid injuries, and don't overdo it!
- Begin consistent stretching, and efforts at inreasing flexibility.
- Begin dedicated efforts for running hills better. (Stairs and hills - specific workouts)
- Avoid anaerobic threshold runs, oxygen debt training, and heavy interval surges mid-week when building the base. (pace training, and energy conservation)
Phase 2: The Buildup (5 months)
- Start summer training program in June for marathon race in Oct., Nov., or Dec.
- Build from 25-35 miles/week to 50 miles/week minimum, comfortably.
- Add 1 speed training day per week (track) to the mix.
- Run the 20 mile long run distance twice during the program. (average the results)
- Focus long runs on pacing, consistency and negative splits.
- Be consistent about Saturday long runs. Schedule the time...NO excuses!
- Emphasize proper cool down methods (heart rate and hydration) for better recovery.
- Learn to eat and drink effectively and comfortably on runs longer than 10 miles.
- Continue to do core-work and ab training every day.
- Continue to increase weekly stretching and flexibility work.
So that's it! Let's get to it!