I spent this past weekend putting together my training plan for the Eugene Marathon that is on April 28th. I’m a little nervous about my calf holding up, but so far it seems to be getting better ever so slowly while still doing 25 – 30 MPW. I still haven’t been able to tackle many hills or tempo/speed workouts, but that’s ok. I feel like I have a good base on my speed to hit my 4:00 marathon goal at this point.
I used one of Hal Higdon’s free training plans and modified it a bit to fit where i’m currently at, and the number of weeks until the marathon (15!). I am using the Intermediate 1 plan from Hal. I thought about jumping up to the intermediate 2, but felt like it was too many miles for where i’m currently at. Perhaps the next round I will make the jump.
One of the things I like about this plan is the back to backs on your long runs. You do a 6 or 8 mile run the day before your long run. I’m hoping this will help with the drop off I had in Portland at mile 22, my hip flexors were shot.
My basic schedule will end up being
- Monday – Easy Longer
- Tuesday – Easy short (Tempo/Hill depending on how I feel)
- Wednesday – Off, Cross Train
- Thursday – Easy longer (some at race pace of 9:00 miles)
- Friday – Long Run
- Saturday – Off
- Sunday – Easy + Strength
This is essentially the same schedule I had for Portland, with the exception of strength training being added and the longer run before the longest run.
I start with 25 miles this week and will peak in about 8 weeks with 44 miles. Two 20 mile runs will be done during training, depending on how I feel I may try to stretch those to 22-24 milers.