My new and improved Boston Marathon training plan

I have talked a bit about my visit with the PT last week.  My PT talked a lot about altering my training plan for Boston and putting me on a more individualized plan that will make sure I am ready to run a course like Boston come April.  He asked me to send him my current training plan, which I did later that evening after my appointment and the next day I received from him my new training plan.  He sent me a plan through the week of March 10th and said we will evaluate where I am and map out the rest of the weeks after that.  Since I was already almost through the week of January 27th, you can see why those first three days were shown with dashes.  So, here it is:

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

January 27

Group Power

8 miles

Yoga

15 miles

February 3

Off

9 miles

1 hr cross train

Group Power

9 miles

Yoga

17 miles

February 10

Off

6 miles

6 miles

Group Power

Off

13.1 miles

yoga

February 17

Off

7 miles

Cross train 1 hr, 3x 10 min of 85% intensity

Group

Power

10 miles

Yoga

17 miles

February 24

Off

9.5 miles

Cross train 80 mins, 3x 10 min @ 80%

Group Power

10 miles

Yoga

18 miles

March 3

Off

6 miles

Cross train 1 hr with 20 min tempo 85%

Group Power

6 miles

Yoga

Split run, 6 miles AM,6 miles PM with 2 meals in btw

March 10

Off

10 miles

Cross train 80 mins, AEROBIC only

Group Power

9 miles, last 3 at tempo

Yoga

19 miles

His exact words that accompanied this plan are below:

“Your first impression is going to be—THAT IS A LOT OF REST….  🙂 REST IS KEY Between these runs…. The group class isn’t really rest on your neuromuscular system- so I think it is ESSENTIAL to take at least 1 , some weeks TWO days off. You really need to train slower. You are training at the SAME pace I TRAIN and I run 3 hrs for a marathon.  The key to marathon training is AEROBIC Fitness.

At the pace you are training the stress level is TOO high and you aren’t really teaching your body to burn fat efficiently….thus you will not build the aerobic foundation to crush a marathon.  This takes a LOT of trust that you can train slow and run faster on race day. TRUST ME as best you can…it happens ALL THE TIME…. The risk is NOT doing it.”

When I first got the plan, I freaked a bit.  Mainly because I have a hard time with change.  A few hours later after I let it all sink in, I realized that this is actually very similar to the plan I wanted to use for Boston (Run Less, Run Faster,) but without the speed work.  I never wanted to run 5 days a week, but I was limited in my training plan options when I was told I couldn’t continue with RLRF, so I went with what was the best option at that time.  I think I am going to enjoy only running 3 days a week again, since I really like to cross train and my work gym offers spin on Wednesday mornings that I can now attend that class for my cross training, and they offer a restorative yoga class on Monday afternoons that I can attend if I want/have time to, even though it’s a “rest day.”  So, I am going to trust his plan.  He has WAY more experience than I do and he has successfully coached many people to cross that finish line, so…with that said…wish me luck as I kick off Week 6 of my training with this new plan!

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Question of the day

Anyone else have a hard time with change?  Tell me what you are currently training for!

21 Responses

  1. I always have a hard time with change. Initially I’m excited by it but when it actually happens, I freak out. I too was going to use the RLRF program this year – I used it for Boston last year and it got me a 2.5 minute PR – but then I hired a coach (as you’ve been reading, ha ha) and he changed everything up. I was very hesitant at first but I’m learning to embrace it. He has a plan and I have to put my faith in him. That’s part of what having a coach is all about. I guess we’ll see what happens come April 21st!!
    Phaedra @ Blisters and Black Toenails recently posted…Nice & Easy: #Mingsanity Week 4My Profile

  2. It may be a lot of rest, but it actually looks like a great training plan! I’ve trained for races in the past and had to drop the mileage back to let a few things heal, and funny thing I ended up doing even better in those races and I think it was because my body was already in shape ready to run them, but needed the rest.
    You’re going to do great in Boston!!!
    Kristy @Runaway Bridal Planner recently posted…Travel Tuesday: Run Marathon Mountain, AlaskaMy Profile

  3. Pingback: Boston Marathon Training: Week 6 Update |

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