Boston 2012 Training Plan
| January 23, 2012 | Posted by Lauren under Marathon Training, Running |
Thank you for the encouragement on my last post. Even if some of you feel like I need to shut up and suck it up already (it’s okay, you can say it!), it does help to know that others feel the same way. Ultimately, I want to train hard for Boston. I know that when I get to the starting line, I’ll be happy if I can look back over the past couple of months and know that I put in the work. However – I can’t escape the fact that there’s a lot going on in my life right now. And as kaprian brought up in the comments section of my last post – prioritizing some of those things over Boston doesn’t necessarily make Boston any less awesome.
So then where does that leave me in terms of training? I’m still going to work hard. I’ve mapped out a plan that has me training for a 3:09 marathon and will do my best to stick to that plan. BUT if at any point things stop working for me, then I’m going to relax. I think this will be my last Boston (for a long time anyway) and I want to enjoy Marathon Monday and as much of the training that I can leading up to it. I also know myself, and flexibility in any training cycle is huge. Sticking to a plan too rigidly only leaves me injured, sick, or burnt out. So keep in mind when you look at this training plan that it’s more of a guide for what I will be doing over the next couple of months, and will most likely definitely change as time goes on.
A couple of things to point out:
1.) No more cross training days. I took them out of the plan, but that doesn’t mean that they’re gone for good. If I’m struggling during the week or feeling especially tired, then I will replace a run with cross training. I’m not against cross training (and think doing it can enhance your training), but I do want to try to focus on running more this time around.
2.) Higher mileage. I know there are many runners out there whose normal weekly mileage is in the 50s and 60s when training for a marathon. As I’ve talked about in the past, I am not one of them. I’ve kept my peak mileage lower during the last couple of marathon training cycles to avoid injury. And this has worked for me. This time around, however, I want to try something new. My plan is to try incorporating more miles while being smart about recovery. Right now, I am scheduled to peak at 55 miles. If things are going well, I will go higher than that. If not, I’ll go lower. This is all an experiment to see how my body handles the increased load.
3.) More 20-milers. This time around, I’ve scheduled in four 20-mile runs, instead of my usual three. This is something I’m not sure if I will actually stick to, especially since the beginning of this training cycle has been a little rough for me. I tentatively wrote all four in so that at the very least, I’ll be running three of them – the fourth would just be a bonus.
4.) Speed. I aim to do one true workout each week – either a tempo run or mile repeats. But I’m also planning to do at least one other run at marathon goal pace each week. I didn’t write that in to allow for flexibility based on how I’m feeling. For my long runs, I am starting out with the goal just to get in the miles. Once I have a good base, the goal will be to end some of my long runs with a few miles at marathon pace. This will be especially important during my 3rd/4th 20-milers.
5.) Lifting. Just like every other marathon training cycle, I’m starting this one off optimistic. I’m really trying to incorporate some sort of lifting/core strengthening into my routine and stick to it. We’ll see how it goes. On lifting days, I always use free weights (vs. the machines) and will most likely be doing a modified version of The Core (the full workout is often too much during marathon training) or some other strength training that focuses on building core strength.
6.) Races. Right now I just have two races scheduled for the winter – the Hyannis Half and the Black Cat 20-miler. I did both last year and loved them so much that I’ll be doing them again. There might be more races planned as the weeks go on. Stay tuned.
Okay – that’s enough rambling. Do you want to see the full plan? This time around I’ve put the entire spreadsheet into Google Docs. That way you’ll be able to see if I make changes to it as I go. You can view my current training plan here. I will also be uploading it to my Training Page.
So there you have it. Thoughts/questions/feedback? I’d love to hear it!
Looks like a good plan to me – I think that remaining flexible is so important with marathon training. There are days I intend to do a certain workout and wake up and just don’t feel “right”.
Do you do any runs over 20? I’m a big fan of doing a few runs closer to (or longer than) marathon distance (24, 26)…I find that I race stronger at the end that way!
I will probably do one or two runs of 21/22 miles but I don’t go any higher than that. I know doing runs closer to marathon distance does work for some people, but there’s still debate about the added benefit of the longer distance vs. the increased risk of injury. Since I am prone to injury and find that my recovery from a run longer than 22 miles takes much longer (for some reason, that seems to be the “tipping point” for me), I stick to runs closer to 20 miles.
I hope my comment didn’t come across in a negative way (I just reread it and it could be misinterpreted!) I was curious b/c I know you kicked butt at the MCM this year and wanted to see what your long runs were like!! =)
Michele @ nycrunningmama´s last post ..What My Family Ate Last Week
Your training looks great! Thanks for posting it. I’m currently trying to train for my first ever marathon. So I’ve been trying to look at lots of different training plans. Of course mine won’t be as hardcore as yours.
Rena @ milehogger.blogspot.com´s last post ..Leaving California
I think your plan sounds VERY smart, but you are very smart so I am not surprised! And I love seeing your training plan- hope we get to see updates as you go!
LIZZY´s last post ..My Pregnant Running Routine
I love being able to read your plan. I followed the Hansens plan that was in an issue of runner’s world (Way of the Renegade article) with GREAT success and plan to use it again
I am only in the first few weeks of my training, and what I now lovingly refer to as the “panic zone” of feeling like I have no confidence/speed. Do you put hills into your training? As repeats? Or simply part of training runs? The plan I follow has a day designated to speed (shorter intervals at first, longer intervals toward the end of the cycle), and a day designated to a marathon pace run that gets progressively longer as training goes. Essentially a tempo, but done at MP. I feel like I like to do some of my longer weekend runs at closer to MP also.. so, would it be better to try to do hills/tempo/etc on the marathon pace day? What would you do 
I’m just curious about adding hills. I’m trying to set some PRs in shorter distances on my way to the marathon, but I feel like my speed isn’t really coming together.
I REALLY hope you get the sub 3:10. That is an amazing goal!
This plan looks great and I think you definitely covered all of your bases! You will be more than ready in April! And I think you will still be more than ready even if you have to prioritize other things over Boston training. How exciting!
This looks like a great plan! I am training for a May marathon and have previously also just created my own plan based on experience/books etc. This time I plan to use the Pfitzinger 12/55 plan (thoughts on his plans?) and the one thing which differs from my usual plans, and I was curious to get your thoughts on, is that instead of doing a 5 and a 7 miler, for example, he has you doing a medium long run, like a 10 or 12 miler mid week, with an extra day of rest. It will be interesting to fit it in with my work schedule but I am curious to get your thoughts on adding in the mid week “long” run. Best of luck with your training and look forward to following along!
Looks like a good plan. I like my 20 milers. Doing more than 20 miles also helped me last time. I do tend to think higher mileage works for me though. Well not even that high I peaked at 60 but I fel way better than previous races where I did waaaaay less.
The black cat 20 miler looks intriguing.i wonder how I could get myself there from NYC…
best part of your plan… the 3:09:54 time on Marathon day. Go you!
But cheering aside, this is a very smart plan and i can appreciate the rest days and strength training you have built in.
Yayy for training plans! So excited to follow your training! I’ve never done a week higher than 40 so 55 miles is incredible! Good luck!
Sarah´s last post ..Solemates
my plan is similar – i hope to peak around 55-60 miles, do 5 20-milers, and speed work every week. i also found a ST class that i actually like AND can fit into my schedule!
Kristy@RunTheLongRoad´s last post ..Five for Friday: Race Edition
oooh, I’m very intrigued with the four 20 milers! I think I read that Kara/Shalane did a 24 miler or so before the OTs, so I’m also curious as to whether runs that long are beneficial too. I like your plan of speedwork too – it looks similar to what I’m trying to put together!
So excited to follow your training! yayyyyy winter marathon training
Kelly´s last post ..Growing up and snowy running
I like this plan! I feel like we have very similar approaches to training, generally outlining the plan but still keeping it loose to account for flexibility in how our bodies are feeling, things that pop up in life, etc. This seems very realistic, manageable, yet still aggressive! I can’t wait to follow your training along…always quite exciting when working towards the same race.
I’m looking for a good long run/race to practice a longer marathon race workout…that Black Cat 20 miler sounds like a great one! If only it wasn’t so far
Lindsay´s last post ..Work Hard, Play Hard
Have fun (!!!) and if possible, keeping leaving the Garmin at home every once in a while.
I think the 20 mile race is great – it’ll make one of those really long runs more interesting and be able to test your fitness and mental toughness. Thanks for sharing your plan! I love looking at other ones. Can’t wait to see how you’ll do!
Meggie´s last post ..Bumblebee Brain
Looking at the training paces has me shaking in my Brooks! I like the flexibility and realism of your training plan…would strength training 3x/week be best? Maybe, but if you realize you’re not going to do it, then why set yourself up to fail?
I think having four 20 milers will help…just getting out there and putting in miles is a lot of the battle. I’m also excited that you’re not hitting crazy high mileage…it doesn’t work for everyone, although lots of people say that’s what you need to move to the next level. You’ve been running long enough that you know what works (or doesn’t work!) for your body. Excited for the next few months!
Susan´s last post ..miles on repeat
I am going to “borrow” your plan with no shame and use it for Boston 2013 training
Please tell me all about Boston 2012! I will be living vicariously through you. 