There was a lot of time that went into preparing this training plan. I took a plan from 2 years ago that I used and revamped it. This training schedule contains the races I plan to use in my training (you can find my full 2014 race schedule here!), it is built around holidays/travel plans and incorporates cross training.
I would label this as an advanced intermediate training plan. The plan has 40-50 miles a week which happens to be my sweet spot for running. Not too much and not too little and I still have a social life.
I’ve incorporated swimming and cycling into my training this year as part of my cross training. My swimming and cycling need lots of work so it is safe to say there will be no triathlons in my future. I also use the Nike Training App for some extra cross training. I love their 15 minute focus workouts. (I’ll have a cross training post soon, it’s in the works!)
After I was injured for most of 2012, I started to get regular massages at Soothe Massage in Rocky River. I aim to go every 4-5 weeks and really feel the difference. You may think “that gets expensive to go that often” but keep in mind that I do not have a gym membership! We have a treadmill at home but I run outside as much as possible, I pay for spin classes and massages and am lucky enough to live in Cleveland and attend their rec centers for free! I just learned this recently and am taking full advantage of it.
- I take AT LEAST 1 rest day a week. I find it very important to listen to your body.
- WU=Warm UP and CD= Cool Down
- On the weeks of my really long runs I try to run less on Wednesdays and Thursdays to give my legs a little rest.
- The first two weeks of the plan are really just to get me ready for following a plan. I’ve been consistently running 10-14 miles on the weekends so I can successfully jump into long runs.
- I take my easy runs EASY! Any pace, it’s more just to get the legs moving.
- Long Runs I aim to run 60-90 seconds slower than marathon goal pace.
- I bought my first pair of Yak-Traks this year so I can be more stable outside. Although the treadmill is my friend. (I have asthma so I have to be careful running in cold weather anyways.)
8. I do core, squats and light weight training (5-8lbs) 2-3 time a week. No schedule for it but usually do it while watching TV.
9. I have not 1 but 2 foam rollers. Even Bodhi is a fan of the foam roller.
10. I take gu on long runs and have been using Clif Shot Bloks (Black Cherry) lately and love them. I also hydrate before, during and after runs with NUUN.
The Rite Aid Cleveland Marathon will be my 12th marathon and I’m very excited to be a part of the Cleveland Experience!
Do you follow a training plan? Do you find one online? Have a coach? Go PLANLESS? I love and am slightly obsessed with my training plan and love putting one together on my own. I know what I am capable of and it’s never a problem to push myself.