10 weeks until race day! During the next 2 weeks we really start to get into the heart of training. We have our 1st 20 mile run and we begin to incorporate some speed work. For the next few weeks, I alternate between a 20 and 16 mile run on the weekends. This is an advanced program. If the mileage is too much for you, I recommend still doing the week day workouts and slowly increasing your weekend mileage up to 20 miles. Ideally, you should try to get in two 20 mile runs before your race. (and not on back to back weekends)
During this next phase of training, I start adding in specific heart rate zone training and some interval running. Use last week’s training schedule found here as a reference for the different heart rate training zones. Here is quick breakdown:
- Zone 1 (Z1) is 90-95% of your max heart rate (MHR)
- Zone 2 (z2) is 86-89% of MHR
- Zone 3 (z3) is 75-85% of MHR
- Zone 4 (z4) is 65-74% of MHR
Also, I add in specific distnace interval runs, such as 400m hard, 200m easy. There are a couple of way to tackle these workouts
- You can go to a local track
- You can measure out a distance near your home
- You can use your gps watch to track distance (for example 400m =0.25miles)
- If you have a Garmin 910Xt watch, you can program a specific interval run into your watch. See the video clip below
Week 11 of Marathon training: (10 weeks until race day)
Monday: 60 min of cross training (z1-z2) (I will swim 45 min since I did my long run yesterday)
Tuesday: 1:15 hr run (z2) 10 minutes into the run do 5 easy pick up runs (1 min faster, followed by 1 min jog. Repeat 5 times then return to your normal z2 pace.
Wednesday: 60 min cross training or easy run (z1-z2)
Thursday: 1:15 hr run (z2) at 60 min do 5 easy pick up runs as described above
Friday: 60 min of cross training (z1-z2) (I will do same brick workout as Monday)
Sat: lesser of 20 miles or 3:10hr easy run (z1-z2) – be sure to bring along nutrition and run slow! (45-90 sec slower than race pace)
Sun: off or easy swim
Week 12 of Marathon training: (9 weeks until race day)
Monday: 60 min of cross training (z1-z2
Tuesday: 1:15 hr run (z2) @10 min, insert 8x400m (z4) with a 200m jog in between
Wednesday: 45-60 min of cross training (z1-zt)
Thursday: 1:30 min run (z2) @55min, insert 30 min at marathon pace. See chart at bottom of page
Friday: 60 min of cross training (z1-z2)
Sat: lesser of 2:30 hr or 16 mi easy run (z1-z2) – be sure to bring along nutrition and run slow! (45-90 sec slower than race pace)
Sun: off
Week 11 0f Half marathon training
Monday: 3 mile run (z2)
Tuesday: 45 min run (z2) @15min, insert 10 min at z4
Wednesday: off or 30 min of cross training
Thursday: 4 mile run (z2)
Friday: off
Saturday: 8 Mile easy run(z1-z2)
Sun: off or 30 min of cross training
Week 10 of Half marathon training
Monday: 3 mile run (z2)
Tuesday: 45 mi run (z2@ 10 min, insert 8 x2 min hard (z4) with a 1 min jog in between
Wednesday: off or 30 min of cross training
Thursday: 5 mile pace run
Friday: off
Saturday: 8 mile easy run(z1-z2)
Sun: off or 30 min of cross training
*it is also important to incorporate some sort of core and strength training into your training as well as stretching.n
paleoironmom 