Training

Here are the training schedules that we are using to train for our races.

Season 4

Meagan is training for the Cannonball Marathon using a custom paid training plan from Runner Dudes Fitness to train for her first marathon.

Sue is training for the Baystate Marathon using the following 10 Day Training Cycle:

Day 1 2 3 4 5 6 7 8 9 10
Run MP Easy Cross Rest MP Easy Rest Easy Long Cross
* Note: MP = Marathon pace run at 10:35 average pace

Week Mon Tue Wed Thu Fri Sat Sun Total
1 4MP 3E Swim  Rest 4E 4MP  Rest 15
2 Swim 10L Rest 3E Swim 5MP 3E 21
3 Rest 3E Swim 12L Rest 4E 5MP 24
4 Swim 4E 5MP Rest 4E 15L Swim 28
5 Rest 6MP 4E Swim 6MP 4E Rest 20
6 4E 16L Swim Rest 7MP 4E Swim 31
7 Rest 8MP 4E Swim 4E 18L Swim 34
8 5E 9MP Swim 6E Rest 4E 16L 39
9 Swim Rest 10MP 4E Swim 8MP 4E 26
10 Swim 5E Rest 4E Rest 3E 26.2 38.2

Sue was using the Pete Pfitzinger Seven Week Schedule for Returning from Injury to return to training after her stress fracture.

Screen Shot 2016-04-28 at 9.29.02 AM

 

Katie is using a customized training plan from My Asics to go sub-3 at this year’s Run the Bluegrass Half-Marathon.

Katie - Training1 Katie - Training2 Katie - Training3 Katie - Training4 Katie - Training5

Season 3

Meagan is training for the the Run Holden Beach Half Marathon using the following base-building plan, followed by Hal Higdon’s Intermediate Half Marathon Training Plan (see below):

Screenshot 2015-05-11 13.11.54
Screenshot 2015-05-11 13.13.53

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sue and Bri are training for the Pumpkinman Sprint Triathlon using this custom training plan:

Sprint Triathlon Training Plan

Sprint Triathlon Training Plan

 

Sue trained for the Maine Coast Marathon using the Hansons Marathon Method Beginner Plan:

Hansons Beginner Plan

Hansons Beginner Plan

 

Meagan is training for the SuperHero Half Marathon using Hal Higdon’s Novice 2 Half Marathon Training plan:

Half Marathon Training Schedule: Novice 2

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 m run 3 m run 3 m run Rest 4 m run cross
2 Rest 3 m run 3 m pace 3 m run Rest 5 m run cross
3 Rest 3 m run 4 m run 3 m run Rest 6 m run cross
4 Rest 3 m run 4 m pace 3 m run Rest 7 m run cross
5 Rest 3 m run 4 m run 3 m run Rest 8 m run cross
6 Rest 3 m run 4 m pace 3 m run Rest 5-K Race cross
7 Rest 3 m run 5 m run 3 m run Rest 9 m run cross
8 Rest 3 m run 5 m pace 3 m run Rest 10 m run cross
9 Rest 3 m run 5 m run 3 m run Rest 10-K Race cross
10 Rest 3 m run 5 m pace 3 m run Rest 11 m run cross
11 Rest 3 m run 5 m run 3 m run Rest 12 m run cross
12 Rest 3 m run 2 m pace 2 m run Rest Rest Half Marathon

Katie is using the beginner’s training plan from the Run the Bluegrass Half Marathon website:
blue1
blue2

blue3

Season 2

Katie is using Hal Higdon’s Intermediate plan to train for her next half marathons:

Week Mon Tue Wed Thu Fri Sat Sun
1 Stretch & strengthen 3 m run 5 x 400 5-K pace 3 m run + strength Rest 3 m run 5 m run
2 Stretch & strengthen 3 m run 30 min tempo 3 m run + strength Rest 3 m pace 6 m run
3 Stretch & strengthen 3.5 m run 6 x 400 5-K pace 3 m run + strength Rest Rest 5-K Race
4 Stretch & strengthen 3.5 m run 35 min tempo 3 m run + strength Rest 3 m run 7 m run
5 Stretch & strengthen 4 m run 7 x 400 5-K pace 3 m run + strength Rest 3 m pace 8 m run
6 Stretch & strengthen 4 m run 40 min tempo 3 m run + strength Rest or easy run Rest 10-K Race
7 Stretch & strengthen 4.5 m run 8 x 400 5-K pace 3 m run + strength Rest 4 m pace 9 m run
8 Stretch & strengthen 4.5 m run 40 min tempo 3 m run + strength Rest 5 m pace 10 m run
9 Stretch & strengthen 5 m run 9 x 400 5-K pace 3 m run + strength Rest or easy run Rest 15-K Race
10 Stretch & strengthen 5 m run 45 min tempo 3 m run + strength Rest 5 m pace 11 m run
11 Stretch & strengthen 5 m run 10 x 400 5-K pace 3 m run + strength Rest 3 m pace 12 m run
12 Stretch & strengthen 4 m run 30 min tempo 2 m run Rest Rest Half Marathon

Sue is using an original training plan based on the Arthur Lydiard training method that includes ten weeks of aerobic conditioning, four weeks of hill training, and six weeks of anerobic (speed) training:

trainingplan2

Meagan is using Hal Higdon’s Novice 2 Half Marathon Training Plan again (see below).

Season 1

Meagan and Katie trained using Hal Higdon’s Novice 2 Half Marathon Training plan below:

Half Marathon Training Schedule: Novice 2

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 m run 3 m run 3 m run Rest 4 m run cross
2 Rest 3 m run 3 m pace 3 m run Rest 5 m run cross
3 Rest 3 m run 4 m run 3 m run Rest 6 m run cross
4 Rest 3 m run 4 m pace 3 m run Rest 7 m run cross
5 Rest 3 m run 4 m run 3 m run Rest 8 m run cross
6 Rest 3 m run 4 m pace 3 m run Rest 5-K Race cross
7 Rest 3 m run 5 m run 3 m run Rest 9 m run cross
8 Rest 3 m run 5 m pace 3 m run Rest 10 m run cross
9 Rest 3 m run 5 m run 3 m run Rest 10-K Race cross
10 Rest 3 m run 5 m pace 3 m run Rest 11 m run cross
11 Rest 3 m run 5 m run 3 m run Rest 12 m run cross
12 Rest 3 m run 2 m pace 2 m run Rest Rest Half Marathon

Sue used a modified version of this beginner’s half marathon training plan from about.com. Some of the long runs were extended so that she would feel comfortable running the full distance before tapering for the race:

Week Mon Tues Wed Thurs Fri Sat Sun Total Miles
1 Rest 2 mi Rest 2.5 mi Rest 3 mi 20 min EZ run 9 mi
2 Rest 2 mi Rest 3 mi Rest 4 mi 20 min EZ 10.5 mi
3 Rest 2.5 mi CT 3 mi Rest 5 mi 20-30 min EZ or CT 12 mi
4 Rest 3 mi CT 4 mi Rest 6 mi 20-30 min EZ or CT 14.5 mi
5 Rest 3.5 mi CT 4 mi Rest 7 mi 30 min EZ or CT 16 mi
6 Rest 4 mi CT 4 mi Rest 8 mi 30 min EZ or CT 18 mi
7 Rest 4 mi Rest 4 mi CT 9 mi 30 min EZ or CT 19 mi
8 Rest 4 mi CT 3 mi Rest 11 mi 30 min EZ or CT 20 mi
9 Rest 5 mi CT 4 mi Rest 12 mi 30 min EZ or CT 22 mi
10 Rest 4 mi Rest 3 mi CT 13 mi 30 min EZ or CT 22 mi
11 Rest CT Rest 3 mi CT 5 mi 30 min EZ or CT 10 mi
12 Rest 2 mi 20 min Rest CT 20 min Race Day!
Sept. 30th
18.1 mi

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