Posted by: Steven Hammer | April 21, 2010

My Marathon/Ultramarathon Training Schedule

This is my (very tentative and nonreligious) training plan. I’m currently in week 8, which has me approaching my peak before I begin my first of three taper periods. It’s a combination of a few training plans, with my own modification in terms of schedule and replacing an easy run on Tuesdays with a gym and bicycle day.

Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Bike/Core 3 m, 4×100 s 4×800 SI Rest 5-K race 16 miles
2 Rest Bike/Core 2 miles GP, 2X2 miles T, 3 miles GP 80 minute, 6-8 TUT Rest 5 miles 17 miles
3 Rest Bike/Core 2 miles GP, 2X2 miles T, 3 miles GP 80 minute, 6-8 TUT Rest 5 miles 18 miles
4 Rest Bike/Core 2 miles GP, 3X2 miles T, 3 miles GP 4×1 m C Rest 5 miles 20 miles
5 Rest Bike/Core 2 m GP 3×2 m T, 3 m GP 4×1 m C Rest 5 miles 21 miles
6 Rest Bike/Core 1 hour run, including 2×1, 200C, 2×400 SI 4×800 S, 6×100 S Rest 5 miles 22 miles
7 Rest Bike/Core 2 m GP, 4x2m T, 3 m GP 90 minute, 8-10 TUT Rest 4 miles 23 miles
8 Rest Bike/Core 2 m GP, 4x2m T, 3 m GP 90 minute, 8-10 TUT Rest 4 miles 24 miles
9 Rest Bike/Core 3×1 m C, 3×800 SI 75 minute, 6-8 TUT Rest 4 miles 25 miles
10 Rest Bike/Core 3×1 m C, 3×800 SI 75 minute, 6-8 TUT Rest 4 miles 13 miles
11 Rest Bike/Core 2 m GP, 4 m T 1 hour, 6×400 SI Rest Rest 1-hour run
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12 Rest Bike/Core 4×400 SI 3 m, 6×100 S 1 mile jog Fargo Marathon Rest
13 Rest Bike/Core 3×1 m C, 3×800 SI 75 minute, 6-8 TUT Rest 4 miles 25 miles
14 Rest Bike/Core 3×1 m C, 3×800 SI 75 minute, 6-8 TUT Rest 4 miles 13 miles
15 Rest Bike/Core 2 m GP, 4 m T 1 hour, 6×400 SI Rest Rest 1-hour run
16 Rest Bike/Core 4×400 SI 3 m, 6×100 S 1 mile jog Grandma’s Marathon Rest
17 Rest 3 hours 3-4 hours Rest 8 4x mile 6
18 Rest 2 hours 1 hour Rest 8 4x mile 6
19 Rest 3 hours 3-4 hours Rest 8 4x mile 6
20 Rest 3 hours 3-4 hours Rest 8 4x mile 6
21 Rest 4-5 hours 3-4 hours Rest 8 4x mile 6
22 Rest 4-5 hours 3-4 hours Rest 8 4x mile 6
23 Rest 10k 1:30 Rest 8 3x mile 6
24 Rest 2 hours 2 hours Rest 8 3x mile 6
25 Rest 1 hour 1 hour Rest 3 6 Pace 3
26 3 3 Rest Rest 2 Lean Horse Rest!
Marathon Schedule (through week 16) Ultramarathon Schedule
GP = 7:10, Tempo (T) = 6: 45 Pace (shorter runs) = 9:00
Speed Intervals (SI) = 3:08 (800m), 1:40 (400m) Mile reps = 7:00/mi. 3-5 minute walk between reps
Cruise Intervals (.C) = 6:28 (mile), 3:12 (800m) Long runs = mix walk/run
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