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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Fri, Sep 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Training Schedules

These are sample schedules. Be flexible. Long runs are on Saturdays in the schedule, but may be switched to other days.

First-Time Marathoner


This is a bare minimum schedule (from a 15-mile-per-week base for at least one month to a peak of 35 miles per week). 
    M T W Th F Sat Sun Total
Base   off 3 off 3 off 6 3 15
Week                  
1   off 3 off 3 off 8 3 17
2   off 4 off 4 off 6 4 18
3   off 3 off 4 off 10 3 20
4   off 5 off 4 off 8 4 21
5   off 4 off 3 off 13 3 23
6   off 4 4 4 off 8 4 24
7   off 4 4 4 off 15 off 27
8   off 4 4 4 off 10 3 25
9   off 3 4 4 off 16 3 30
10   off 5 5 5 off 12 3 30
11   off 4 4 4 off 18 3 33
12   off 5 6 5 3 12 4 35
13   off 4 4 4 off 20 3 35
14   off 5 6 5 off 12 4 32
15   off 4 4 4 off 20 3 35
16   off 4 4 4 3 15 3 33
17   off 4 4 4 off 6 5 23
18   off 4 4 3 off 2 26.2 13+race

First-time and Casual Marathoner


This the preferred schedule most first-time and experienced marathoners who choose train moderately (from 20-mile-per-week base for at least one month to a peak of 40 miles perweek).
    M T W Th F Sat Sun Total
Base   off 3 4 4 off 6 3 20
Week                  
1   off 3 4 4 off 8 3 22
2   off 4 4 4 off 8 4 24
3   off 4 4 4 off 10 4 26
4   off 4 4 4 off 8 4 24
5   off 4 4 4 off 13 3 28
6   off 4 5 4 off 10 4 27
7   off 4 4 4 off 15 3 30
8   off 5 5 4 off 12 4 30
9   off 4 4 4 off 18 3 33
10   off 6 5 4 4 12 4 35
11   3 5 5 5 off 20 off 38
12   5 6 off 6 4 13 6 40
13   off 6 5 5 4 20 off 40
14   4 6 5 6 off 13 6 40
15   off 4 4 4 4 20 off 36
16   4 4 3 4 off 15 3 33
17   off 5 4 5 off 4 6 24
18   off 4 4 4 off 2 26.2 14+race

Basic Marathoner


This is the recommended schedule for the average veteran marathoner (from a 25-mile-per-week base for at least one month to a peak of 45 miles per week).
    M T W Th F Sat Sun Total
Base   off 4 4 4 off 10 3 25
Week                  
1   off 4 4 3 off 13 3 27
2   off 5 5 5 off 10 5 30
3   off 4 4 3 3 15 3 32
4   off 5 5 5 3 12 4 34
5   off 5 4 4 off 18 4 35
6   off 5 6 5 4 13 4 37
7   off 6 5 5 3 18 3 40
8   off 6 6 6 6 13 5 42
9   off 6 6 6 4 20 3 45
10   off 6 6 6 6 13 5 42
11   off 6 6 6 4 20 3 45
12   off 6 6 6 6 13 5 42
13   off 6 6 6 4 20 3 45
14   off 6 6 6 6 13 5 42
15   off 5 6 5 4 22 3 45
16   off 5 5 4 3 15 3 35
17   off 5 5 5 off 8 4 27
18   off 4 4 3 off 3 26.2 14+race

Competitive Marathoner


This is a schedule for veteran marathoners aiming to improve race time (from a 30-mile-per-week base for at least one month to a peak of 50 miles per week).
    M T W Th F Sat Sun Total
Base   off 5 5 5 off 10 5 30
Week                  
1   off 6 5 5 off 13 3 32
2   off 5 4 5 3 13 3 33
3   off 5 5 4 4 15 3 36
4   off 5 6 5 4 13 5 38
5   5 5 6 5 off 15 4 40
6   6 6 6 6 off 13 6 43
7   off 6 6 6 6 18 5 47
8   6 6 6 6 off 15 4 43
9   off 6 6 8 5 20 5 50
10   off 6 6 8 6 15 5 46
11   off 6 6 8 6 20 4 50
12   off 6 6 8 6 13 6 45
13   off 6 6 8 4 22 4 50
14   off 6 6 8 6 15 4 45
15   off 5 6 5 off 22 4 42
16   off 5 5 6 5 15 4 40
17   off 5 5 4 4 8 4 30
18   off 4 4 3 off 3 26.2 14+race


Advanced Marathoner A


This is a schedule for advanced runners who have the time, energy, and experience to handle the more difficult workload (from a 40-mile-per-week base for at least one month to a peak of 60 miles per week).
    M T W Th F Sat Sun Total
Base   off 6 6 5 5 12 6 40
Week                  
1   off 6 5 6 5 15 5 42
2   off 6 6 6 5 18 4 45
3   off 6 6 6 4 20 5 47
4   off 6 6 8 6 15 6 47
5   off 6 6 6 6 20 6 50
6   off 6 6 8 6 13 6 45
7   off 8 8 8 6 20 5 55
8   off 8 8 8 7 13 6 50
9   off 8 8 8 8 20 8 60
10   off 8 8 8 8 15 6 53
11   off 8 8 8 8 22 6 60
12   off 8 8 8 8 15 6 53
13   off 8 8 8 8 23 5 60
14   off 8 8 8 8 15 8 55
15   off 8 7 6 6 22 6 55
16   off 6 8 6 5 15 5 45
17   off 6 6 6 5 8 4 35
18   off 5 4 3 off 3 26.2 15+race

Advanced Marathoner B


This is a schedule for advanced runners who have the time, energy, and experience to handle an even more difficult workload (from a 50-mile-per-week base for at least one month to a peak of 70 miles per week). It can be adjusted to 80+ miles per week and may require some two-a-day sessions. 
    M T W Th F Sat Sun Total
Base   off 8 8 8 6 12 8 50
Week                  
1   off 8 7 8 7 15 7 52
2   off 8 7 8 7 18 7 55
3   4 8 8 8 7 15 7 57
4   off 8 7 8 7 20 7 57
5   5 8 8 8 8 15 8 60
6   off 8 8 8 8 20 8 60
7   off 8 8 8 8 15 8 55
8   4 8 8 8 6 22 6 62
9   8 8 10 8 8 15 8 65
10   6 8 8 8 7 20 8 65
11   10 8 10 8 8 16 8 68
12   10 8 8 8 6 22 8 70
13   10 8 10 8 8 16 10 70
14   8 8 10 8 6 23 7 70
15   10 8 10 8 8 16 10 70
16   off 8 8 8 8 20 8 60
17   off 8 7 8 6 10 6 45
18   off 5 4 3 off 3 26.2 15+race


Text © Robert H. Glover and Associates, Inc. 2009. The ING New York City Marathon Training Program is adapted from The Runner's Handbook and The Competitive Runner's Handbook.

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