Here are the training schedules that we are using to train for our races.
Season 12
Meagan is training for the Flying Pig Half Marathon using a Garmin coaching plan. Sue is training for the Riverlands 100 using the Some Work All Play Intermediate/Advanced 100 Mile Training Plan shown below.
Season 11
Meagan is training for the Detroit Free Press Marathon using coaching provided by Jessica Storrison. Sue is training for the Hamsterwheel 30hr Trail Race and Detroit Free Press Marathon using her own training plan:
Meagan is training for the Flying Pig Half Marathon using this advanced plan from Hal Higdon:
Sue is training for the Pineland Farms 50 Mile Race using this modified version of the UltraLadies 50 Mile training plan:
Season 8
Sue and Meagan are training for the Pumpkinman Half Iron triathlon using this custom beginner training plan:
Season 5
Meagan is training for the Rock ‘N Roll Savannah Marathon using a custom training plan created by Sue. As always, consult your doctor before beginning any exercise program, and use this plan at your own risk. This race time predictor was used to calculate training paces based on the VO2 max formula.
Sue is training for the LOCO Marathon using a somewhat similar custom training plan.
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.
Katie is using a customized training plan from My Asics to go sub-3 at this year’s Run the Bluegrass Half-Marathon.
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):
Sue and Bri are training for the Pumpkinman Sprint Triathlon using this custom training plan:
Sprint Triathlon Training Plan
Sue trained for the Maine Coast Marathon using the Hansons Marathon Method 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:
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:
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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