Training Plan

Time is marching on, and I am having to start to think about a training plan.  This is something that makes the whole adventure seem a little more "real".  My once-a-week run is no longer going to be adequate, and will no longer have the excuse of "I can't be bothered" if I fail to go out for a run.

So, I spent a fair amount of time looking at various training plans.  In the end, I have based my training plan on this one, written by Coach Julie for the Greater Manchester Marathon.

I have two actual half marathon events during the training run - the Alloa Half Marathon on the 18th of March, and the rather frightening-sounding Heaven and Hell race two weeks later, on 8th April.  Apparently its title comes from the heavenly flat parts of the run, and the hellish three-mile climb near the end of the race!  The profile below doesn't have distances, but it's certainly scary!

So... after all the waffle, here is the plan:

#	W/B	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
1	06-Feb	Rest	3 mile easy	Rest	3 mile easy	Rest	3 mile easy	7 mile slow jog/walk	16
2	13-Feb	Rest	3 mile easy	Rest	4 mile easy	Rest	3 mile easy	10 mile slow jog/walk	20
3	20-Feb	Rest	5 mile easy, with few faster stretches	Rest	5 mile easy	Rest	3 mile easy	12 mile slow	22
4	27-Feb	Rest	5 mile easy	Rest	Run to hill, 9 x 40s uphill & jog back. Run home	Rest	3 mile easy	10 mile easy	>15
5	05-Mar	Rest	6 miles Start slow, then 6 faster bursts between 2 lampposts, cool down jog	Rest	Hill session as last week with one extra rep	Rest	4 mile easy	13 miles easy	>23
6	12-Mar	Rest	6 miles Start slow, build up pace	Rest	7 mile easy	Rest	5 mile inc some fast 200m bursts	Alloa Half Marathon	31
7	19-Mar	Rest	Warm up. 3 x 10 mins with faster bursts Brisk walking between Cool down brisk walk	Rest	6 mile easy with few surges	Rest	Warm up. 3 miles brisk. Warm down	15-16 miles.  Very Easy Take drinks!	>24
8	26-Mar	Rest	5 mile easy, with few faster stretches	Rest	7 mile easy	Rest	3 mile easy	Heaven and Hell Half Marathon	28
9	02-Apr	Rest	6 mile steady	Rest	8 mile easy	Rest	Warm up. 3 miles brisk. Warm down	16-18 miles. Steady pace	34
10	09-Apr	Rest	5 miles easy Few fast strides	Rest	9 miles easy	Rest	3 miles easy	11-13 miles easy jog/walk	29
11	16-Apr	Rest	Warm up. 6 x 45s fast, 3 min jog. Warm down	Rest	6 miles. Start slow. Finish faster for last 10 mins	Rest	3 mile easy	18 mile jog/walk	>27
12	23-Apr	Rest	5 mile easy	Rest	9 mile easy	Rest	3 mile easy	13 mile jog/walk or Half marathon	30
13	30-Apr	Rest	6 mile steady	Rest	8 mile easy	Rest	3 mile easy	20mile endurance jog / walk.  Prepare drinks in advance	37
14	07-May	Rest	8 miles steady	Rest	6 mile easy	Rest	3 mile brisk	10-12 mile jog / walk	28
15	14-May	Rest	6 mile steady	Rest	5 mile easy	Rest	3 mile easy	10 mile easy. Practise marathon preparation	25
16	21-May	Rest	Warm up. 1 mile fast. Warm down	Rest	3 mile jog. Wear racing kit	Rest	20 min jog, inc easy strides & rest	Race Day!	30

So, we start in earnest on Tue 06-Feb - just over three weeks away.  My plan will be that I will report back every Sunday, taking a note of exactly how close - or otherwise - I have come to achieving my goals.

I am determined to be a marathon finisher!