Advanced Marathon Training Plan

Get-SBS-Her-PR-and-Boston-Qualifier Plan

	M	Tu	W	Th	F	Sa	Su	Total
Week 1	45 min. easy running	20 min. warm up, 6 x 1 min. hill repeats, recover on downhill, 15 min. cool down	REST	75 min. of hill running, aggressive on the uphills	30 min. easy run to gym, 20 min. of core + upper body exercises	12 miles with hills, 9:15-9:45 pace	45 min. easy running, 6 x 100 meter strides at end of run
Week 2	60 min. easy running, 6 x 100 meter strides at end	20 min. warm up, 6 x 800 meters @ 3:45 pace with 1:30 recovery, 15 min. cool down	REST	90 min. of hill running, be aggressive on the down hills	30 min. easy run to gym, 20 min. of core + upper body exercises	Marathon Simulation: 14 miles total. 10 miles @ 9:15-9:30 pace (easy running), then 4 miles @ 8:45-9:00 pace	30 min. easy running, 6 x 100 meter strides at end of run
Week 3	45 min. easy running	20 min. warm up, 6 x 800 meters @ 3:45 pace with 1:30 recovery, 15 min. cool down	REST	50 min. of hill running	30 min. easy run to gym, 20 min. of core + upper body exercises	14 miles easy running with hills, 9:15-9:45 pace	REST
Week 4	60 min. easy running, 6 x 100 meter strides at end	20 min. warm up, 6 x 1000 meters @ 4:35-4:45 pace with 1:30 recovery, 15 min. cool down	REST	90 min. of hill running, be aggressive on the up hills	30 min. easy run to gym, 20 min. of core + upper body exercises	Mara Sim: 16 miles total. 10 miles @ 9:15-9:30 pace, then 6 miles @ 8:45-9:00 pace	REST
Week 5	45 minutes of easy running, 6 x 100 meter strides at end	20 min. warm up, 6 x 1000 meters @ 4:35-4:40 pace with 1:30 recovery, 15 min. cool down	REST	20 minute warm up, 5 miles tempo @ 7:45-8:00 pace, 20 min. cool down	45 min. easy running	18 miles easy running with hills @ 9:00-9:20 pace	REST
Week 6	45 minutes of easy running with 6 x 100 meter strides at end of run	20 min. warm up, 4 x 1200 meters @ 5:35-5:45 pace with 2:00 recovery, 20 min. cool down	REST	45 min. easy running with 6 x 100 meter strides at end of run	20 minute warm up, 6 miles tempo @ half-marathon goal pace, 20 min. cool down	30 minutes easy running	18 miles easy running @ 85% marathon pace
Week 7	REST	20 min. warm up, 8 x 800 meter @ 3:35-3:40 pace with 200 meter recovery, 15  min. cool down	REST	15 minute warm up, 3 miles at tempo @ 7:45 pace, 15 min. cool down	60 minutes easy running	30 min. easy running with 6 x 100 meter flat strides at end of run	Eugene Women’s Half Marathon: Race it!
Week 8	REST	REST or cross-train	45 min. easy running with 6 x 100 meter flat strides at end of run	20 min. warm up, 4 x 1 mile @ 7:25-7:35 pace with 2:00 recovery jog between each mile, 20 min. cool down OR 20 min. warm up, 6 miles at goal marathon pace (MP), 20 min. cool down	45 min. easy running with 6 x 100 meter flat strides at end of run	REST	20 miles at 85% of marathon pace
Week 9	45 minutes of easy running or REST	20 min. warm up, 4 x 1200 meters @ 5:35-5:40 pace with 2:00 recovery, 20 min. cool down	REST	20 min. warm up, 8 miles at MP, 20 min. cool down	45 min. easy running with 6 x 100 meter flat strides at end of run	30 min. easy running	Mara Sim: 22 miles total. 16 miles @ 9:15-9:30 pace, then 6 miles @ 8:30-8:45 pace (OR 22 miles at 85% MP)
Week 10	REST	cross-train	45 miles easy running, then 6 x 100 meter strides at end	20 min. warm up, 10 miles at MP, 20 min. cool down	45 min. easy running with 6 x 100 meter flat strides at end of run	30 min. easy running with 6 x 100 meter flat strides at end of run	16 miles at 85% of MP
Week 11	REST	20 min. warm up, 4 x 1 mile @7:24-7:35 pace with 2:00 recovery jog, 20 min. cool down	30 min. easy running with 6 x 100 meter flat strides at end of run	20 min. warm up, 4 miles at MP, 20 min. cool down	45 min. easy running with 6 x 100 meter flat strides at end of run	REST	10 miles at 85% MP, then 2 miles MP
Week 12	REST	20 min. warm up, 2 x 2 miles tempo flat course @ 8:15 pace, 5 min. recovery btwn 2 miles, 10 min. cool down	35 min. easy running with 6 x 100 meter flat strides at end of run	3 miles at marathon race pace, 3 min. recovery jog, 1 mile @ 7:20, 1 mile cool down	REST	20-30 min. easy running with 6 x 100 meter flat strides at end of run	26.2!

ANY_CHARACTER_HERE

ANY_CHARACTER_HERES

I have a two-pronged goal for the Portland Marathon: Qualify for Boston (a sub-4:00 finish time) and to PR. My current personal record is 3:52; I believe I can run a 3:48 or better. (There: I put it out into the universe!) This plan emphasizes hills as it was the one I used while training for an incredibly hilly marathon–Big Sur. While Portland has only two hills, I’m aiming to include a lot of hills again to strengthen my legs and make me faster. (Yet I reserve the right to make some–but not all–of the long weekend runs flatter this cycle than last one!)

Hills: Varying lengths. When I did weekday hilly runs, the hills typically were fairly steep and took about a minute to crest. I’d string together about 10 to 15 of such hills in one run. On long weekend runs, I tackled longer, less steep ones, such as Portland’s Rocky Butte, which is roughly 1.25 miles up each side. That said, toward end of training cycle, on 90-minute hill runs, I’d drive toward Rocky Butte, park, and then run flat ground until I got to Rocky Butte. Then I’d run up one side, down the back side, then turn around and run back up, down other side, and run flat to my car.

Upper-body exercises (in no specific order): Bicep curls. Deltoid raises (overhead and out to side like cross). Lat pulldowns. Tricep kickbacks. Tricep pulldowns. Push-ups. Bench press. Bench rows.

Core: Plank. Crunches. Bicycle. Curl-downs. Hundreds. Supermans. Crunches on a ball. Combo exercise done lying on back: kick both legs out, very low to ground, then pull them back in. Then raise them straight(-ish!) toward ceiling and lift hips off floor. Return legs.

Plan originally included a Yoga for Runners class every Tuesday night. While I love the class–and how it made my tight glutes and hams feel–the Tuesday post-dinner time was lousy for our family schedule. I only went about three times before I prioritized family-time over unkink-time.

Plan courtesy of Andrew Kastor, coach of High Sierra Striders in Mammoth Lakes, CA.

What SBS Really Did

	M	Tu	W	Th	F	Sa	Su	Total
Week 1	Hey, hey, who knew training started today??? Certainly not ME! Instead I did 75-min. hilly road road on mtn bike (at least workout included hills, right?)	65 minutes of hilly trail running, including one ascent that involved nine minutes of steady climbing (Holman Rd., Portlanders). Basically Thursday’s workout. Tomorrow running an hour with friend. So not sticking to plan, really, for week one!	65 minutes with running buddy Heidi. Golf course loop.	44 minutes with 6 x 1-min hills on Alameda ridge. (Pretty much swapped Tue/Th this week)(ran into Joanna after hill #4!)	Swam 2,000 yards (special opp to use awesome pool–couldn’t resist!)	Ran 1:55 with Christine White (up longer side of Rocky Butte, then down). Garmin battery dead, but figure it was about 11.5 mi. but great hill work!	Ran 49:49, including 6 x 100 strides (which felt s-l-o-w!)	35.5 miles (lower than some previous weeks b/c of biking and swimming)
Week 2	Ran 64+ min., including 6 x 100 strides at Grant track. Lovely morning.	6 x 800 meters. Only nailed 3:45 on final repeat. Otherwise it was 3:47-3:59, argh! (Had low-grade fever, sore throat, roiling stomach)	(welcome) REST (twins’ 5th birthday!!)	AWESOME 90-minute run. Ran up Greeley, then tossed in some Alameda Ridge (8th, 9th, etc.) hills toward the end. Felt invigorated after first mile.	Ran with Sheila for first time. Sore throat had returned, so ran about 40 minutes total (yet seemed like, oh, 2 minutes thanks for running buddy!). Went back to bed for an hour immediately afterward (at 6:45 a.m.)	Sellwood Bridge loop solo. No complaints. Ran early, leaving house at 6:10 a.m. 10 miles: avg pace 9:24. 4 miles: 8:59 (incl some hills en route back from river). total: 14.4 miles	30 minutes easy, 6 x 100 strides. 34+ min.	46.5 miles (Achilles pain has decreased greatly. Needed rest day Wed., but felt great by weekend)
Week 3	Easy 50-min. run with Heidi around Alberta Park, followed by nap with John on 3rd floor before school	What a difference a week–and being healthy–makes! 6 x 800: 3:40, 3:47, 3:36 (!), 3:45, 3:46, 3:43. (Ran into Nolee at track.)	Ran 57 min. in SLC with Kristen. SUCKED wind, felt sorta pukey. New respect for runners who live at altitude (Dimity!).	REST	Ran 35 minutes, u-b weights and core at gym.	Ran 14 miles(including Rocky Butte) with Sheila. 2 hrs., 15 minutes (9:39 avg).	REST	38 miles
Week 4	Easy hour plus 6 x 100 meter strides. 64 min total	6 x 1000 at track. 4:44, 4:37, 4:32, 4:34, 4:41, 4:43. Remembered to wear DS-Trainers.	REST	12.5 miles, including 5 at tempo (only hit 8:25 avg). In Port Townsend. Trail closed. ARGH: Just SHOOT me!	Easy 30-minute run.	16 miles, including miles 10-15 at slightly slower than MP (8:59 avg. HOT!). Felt SO much better than	REST	46.6 miles
Week 5	Easy 45 min., plus 6 x 100. 49 min total	6 x 1000 at track. 4:44, 4:37, 4:39, 4:38, 4:34, 4:35. (4:37.8 avg. v. 4:38.5 last week)	REST	Great, albeit slightly rainy, trail run with Sarah B. Got HER to talk up Holman (brilliant!). 1:42.	Easy, rambling 45-minute run. First run with Garmin Forerunner 110 (ran into Tahni near Grant Park). 4.8 miles	Ran solo. Had to wait for H’thorne Bridge to raise & lower. Up Terwilliger. Got turned around in cemetery. Ended up running 20.5 miles (avg 9:40) instead of intended 18. Felt good, though. Well hydrated.	REST	49 miles
Week 6	Ran with Heidi, including strides! 52:42	4 x 1200 at track. 5:45; 5:41; 5:36; 5:35 (hot damn!). Longer felt better than shorter. (Saw Tom B. after I finished.)	REST	45 easy-ish minutes with Sheila from her digs, then 6 x strides with her	20+ minute warm-up (ran into E., and had to hit Penin. Park potty), then 6 miles at HMP (bingo: exactly 8:00. felt confident and at-ease!), then 22 minutes cool down	Biked for 65 minutes (mtn bike on pavement) instead of 30-minute run. (oooh, rebel!)	18.37 miles averaging 9:36s. Ran 15+ with Ellison. Ran 10+ miles of PDX course, including up to St. John’s (9:40 mile). Woo-hoo.	~47 miles, plus 65 minutes on bike
Week 7	REST	8 x 800 at different track. Not up to snuff. 3:34, 3:40, 3:41, 3:41, 3:39, 3:40, 3:43, 3:47	REST	15 min. warmup, 3 tempo miles (avg 7:47), 15 min cooldown	Ran easy hour w/ Sheila	30 minutes easy, plus 6 x 100 m. strides	Eugene Women’s Half: 1:48:00 (8:14 avg). 10th in age group. 92nd woman overall	37.3 miles
Week 8	REST	Rode mtn bike on road for 60 minutes. Unexpected RAIN.	45 minutes easy, then 6 x 100 m. strides. Felt SO much faster and easier than usual. (yay!)	20 min w-up, then 6 miles at project MP (okay, slightly faster: 8:31 avg), then 20 min cd. (Saw Korns at light while crossing MLK)	45 minutes, then 6 x 100 m strides (with Heidi)	20 miles solo (Sheila had to bail at last minute) on much of marathon course. Portland Fit hooked me up with H2O and gels at 14.97. Averaged 9:35s “:>)	REST (in Seattle at Iron Girl, working)	41 miles, plus 1 hour mtn bike on road.
Week 9	45 e-z minutes with Heidi around park	4 x 1200 meters at the (empty!) track. Felt nearly effortless thanks to  new mindset. 5:33, 5:36, 5:37, 5:36. Woo-hoo!	REST	20 min. warm-up, then 8 miles at MP (averaged 8:28, woo-hoo! Felt better in final 3 miles than I did in mile 5 last week), then 20+ min. home. (Saw E. )	45 minutes e-z then 6 x 100 strides.	32 minutes e-z running (in sunshine!)	22 miles, about 19.5 with Sheila. 205 path to Springwater to Esplanade. Garmin battery died at 18.8 miles (argh!). Surprisingly decent weather, but HUMID. Felt fairly decent until final 2 or so miles. But recovering faster than expected.	56 miles (!!)
Week 10	REST	bike and abs at gym (first time there in FOREVER!)	Ran golf course loop with Sarah B., then 6 x 100 strides. 55 min.	20-min warmup, then 10 miles at MP (avg. 8:33s–woo-HOO!), then 20-min. cooldown. River loop.	45 minutes with Heidi around Alberta Park, then 6 x 100 meter strides solo.	30 minutes easy then 6 x 100 strides	16.5 miles. Rain on and off. With E. for about 13 miles, random, she-picked-it route. Worried about how I’d feel, but was diligent about fuel and felt dandy. 9:35 avg pace.	~45 miles, plus bike/abs at gym
Week 11	REST	4 x 1-mile repeats at track. HUMID. Couldn’t nail #s to save my life: 7:38; 7:43; 7:47; 7:51. Oh, well: Have to have one crummy workout pre-marathon!	E-Z 30 minutes plus 6 x 100 strides.	Ran to river, then 4 miles at MP (avg 8:30s), then home.	Ran 45 min., then 6 x 100 strides. (Heidi turned her ankle early on.)	REST	Ran to Sheila’s house, then 8 miles with her (went by in blink of eye!), then 2 miles home at MP. (9:35 avg, then 8:31 avg.)	~36 miles
Week 12	REST	20 min. warm-up, then 2 x 2 miles with 5 min. rest in btwn, then 10 minutes home. (averaged about 8:08 and 8:13. Tried to keep it to 8:15s). Felt natural.	Easy 35-minute run, then 6 x 100 strides.	3 miles at MP (avg 8:35), then 3-min. rest, then banged out 7:14 mile at track. Trotted mile home. “:>)			26.2!