Woodlands Marathon Training Plan


Based on Cypress Running Club: Advanced - Marathon Training Plan
Weeks To GoDatesMondayTuesdayThursdayFridaySaturday
1810/31-11/645 min CPFartlek (15 WUP + (1 min fast + 1 min slow/ 2 f+2s/3 f+3s/4 f+3s/5 f+3s/3 f+3s/ 2 f+2s/1f ) + 15 CDown)Pickup 45 min CP, last 10 min pickup to MP4 miles CP14 CP
1711/7-11/1345 min CPFartlek (15 min w-up + 2 min fast + 1 min CP/ 3 f- 1CP/4 f-1CP/5 f+1CP/ 15 min c-down)Pickup 45 min CP, last 10 min pickup to MP4 miles CP12 CP
1611/14-11/2060 min CPStrength / Speed (15 min WUP + 30 min Hill Work + 15 min C DownProgression Run 2 mi CP + 3 x (800m MP + 800m CP) + 2 mi CP4 miles CP16 CP with 6x 30 sec surges with 2 min btw starting mile 5
1511/21-11/2760 min CPStrength / Speed (15 min WUP + 30 min Hill Work + 15 min C DownProgression Run 2 mi CP + 3 x (1200m MP + 400m CP) + 2 mi CP6 miles CP16 CP with 6x 45 sec surges with 2 min btw starting mile 5
1411/28-12/460 min CPStrength Speed (15 min WUP + 30 min Hill Work + 15 min C DownProgression Run (2 mi CP + 3 mi MP + 2 mi CP6 miles CP18 CP with 8x 45 sec surges with 2 min btw starting mile 5
1312/5-12/1160 min CPStrength / Speed (15 min WUP + 30 min Hill Work + 15 min C DownSlow Tempo Run 2 mi CP + 4 MP + 2 mi CP6 miles CPHouston Half or 14 CP CP with 10 x 60 sec surges with 2 min btw starting mile 5
1212/12-12/1860 min CPIntervals 20 min warm up+2x200m, 300m(75s)400(75s)300(75)400(75) - 3mins rec break - repeat 300/400/300/400 off 75s rec, 1or2 200m relaxed, 10 min cool downSlow Tempo Run 2 mi CP + 4 MP + 2 mi CP6 miles CP16 3 CP + 4MP +2 CP+ 4MP+ 3 CP
1112/19-12/2560 min CPIntervals 20 min warm up+2x200m, 11 x 400 (60s), 1or2 200m relaxed, 10 min cool downSlow Tempo Run 2 mi CP + 5 MP + 2 mi CP6 miles CP12 3 CP + 5MP + 3 CP
1012/26-1/160 min CPIntervals 20 min warm up+2x200m, 200 + 1000 + 200 + 800 + 200 + 600 + 200 + 400 + 200 + 300 + 200 Rec: all 90sec (2mins after 1k),1 or 2 200m relaxed 10 min cool downSlow Tempo Run 2 mi CP + 3 MP + 2 mi CP4 miles CPCypress Half
91/2-1/860 min CPIntervals 20 min warm up +2x200m, 4sets x [200(jog200)200(jog200)800].....2min30 between sets, 1 or 2 200m relaxed 10 min cool downTempo Run (2 mile E, 3 MP + 2mile E)5 miles CP12 2 CP + 5 MP + 2 CP
81/9-1/1560 min CPIntervals 20 min warm up, 6*800 w/ 2 min RI, 10 min cool downTempo Run 2 mile E, 6 MP, 2mile E6 miles CP14 2 CP + 4MP +2 CP+ 4MP+ 2 CP
71/16-1/2260 min CPIntervals 20 min warm up,8x 800 w/ 2 min RI, 10 min cool downTempo Run 2 mile E, 6 MP, 2 mile E6 miles CP18 2 CP + 6MP +2 CP+ 6MP+ 2 CP
61/23-1/2960 min CPIntervals 20 min warm up,2x(800 /1000/1200 w/90 sec RI) w 3 min RI between series, 10 min cool downTempo Run 2 mile E, 7 mile MP, 2 mile E6 miles CP20 2 CP + 7MP + 2 CP + 7MP+ 2 CP
51/30-2/560 min CPIntervals 20 min warm up,3x(800 /1000/1200 w/90 sec RI) w 3 min RI between series, 10 min cool downTempo Run 2 mile E, 7 mile MP, 2 mile E4 miles CP16 2 CP + 5MP +2 CP+ 5MP+ 2 CP
42/6-2/1260 min CPIntervals 20 min warm up,800+1200+1600+1600+1200+800 w/ 2 min RI, 10 min cool downTempo Run 2 mile E,6 mile MP, 2 mile E6 miles CP20 2 CP + 7MP + 2 CP + 7MP+ 2 CP
32/13-2/1960 min CPIntervals 20 min warm up, 5 x 1200 m w/ 2 min RI, 10 min cool down.Tempo Run 2 mile E,8 mile MP , 2 mile E6 miles CP14 (2 CP + 10MP + 2 CP)
22/20-2/2660 min CPIntervals 20 min warm up, 1600,1200,1000,800 w/ 2 min RI, 10 min cool downTempo Run (2 mile CP,4 mile MP, 2 mile CP)4 miles CP10 MP
12/27-3/560 min CPIntervals 20 min warm up, 4*800 w/ 2 min RI, 10 min cool down3 miles MPRace Day!

 

Plan Structure

Weeks Objective
18-17
  • Introducing Fartlek as the next variation of speedwork
  • Pickups: the objective is to progressively increase speed toward the goal (in this case MP). The objective is to introduce a variation where the run is finished strong
16-13
  • Hill running is used both from a strength development point of view as well as a safe method to introduce intervals.
  • Variations in the hill work out may include 400 to 800 m interval between hill repeats, this repeat should not be faster than MP
  • Progression: the objective is to start introducing MP running
  • Surges are an increase of speed up to 5K pace for the time specified. The purpose is both to recruit fast twitch muscles as well as starting to get the body used to deal with the lactate built-up of running at MP
12-9
  • We move toward intervals and tempo sessions
  • During long runs we introduce MP running
  • MP pace must be adjusted for temperature
8-1
  • Fine tuning / peaking sessions
  • Tempo runs are critical to train body to deal with pain as well as MP into long runs
  • If due to temperature 20 miles are too long runs, they can be changed to 10 miles on Friday and 16 miles on Saturday. The objective in this case is to start the long run on Saturday slightly tired

 

Program Variations

Objective Alternative
Increase weekly mileage
  • Add CP running on Wednesday
Increase intensity
  • In case of multiple repetitions do the second half running at MP during RI
  • During long runs do last 2-3 miles pickup finishing strong

 

Pace Notes

Before beginning this or any Cypress Running Club training program, it is vital that your body be accustomed to running 3-4 times per week, for a minimum of 30 min. each workout. By the first week of this training program, your longest run of the week should be at least 4 miles.

Long Run and Easy Runs: Unless indicated differently, all long runs should be done at conversation pace. This is an easy pace that allows you talk as you run, on the other hand it should be fast enough to keep your heart rate at 110-140 bpm). You will be doing most of your mileage at this pace.

Strides are 6-10 short bursts of swift running, up to 150 meters on the track (3/8 of a lap, starting at the apex of the turn or the middle of the straightaway) or .10 miles on the road. In the first 40 meters, accelerate from conversational pace to near-sprint pace, spend 80 meters at near-sprint, then decelerate back to conversational pace. Allow full recovery: strides are for working on your coordination, not anaerobic fitness.

Fartlek workouts will be posted on Facebook each week in September; some examples are on the CRC website, at the “Milestone Training Programs” page.

Tempo Runs & Intervals workouts are prescribed in terms of the number of repetitions and the distance (in miles, kilometers, or meters). One mile is roughly 1,600 meters, and a typical track is 400 meters long. A workout that states “4 x 1200” means that you run three laps (or ¾ of a mile) at an appropriately fast pace, recover, and repeat three more times.

The “recovery intervals” allow your heart rate and breathing to return to a reasonable level. Typically, your recovery interval will be as long as you spent running, up to a maximum of five min..

The “right” pace for the Tempo Runs and Intervals is the fastest pace that allows you to complete all repetitions in nearly the same time. If you find that your times are increasing as the workout progresses, then this indicates that you started too fast.

The best way to determine appropriate training paces is to run a race or time-trial. A pace calculator, such as Greg McMillan’s (http://www.mcmillanrunning.com/), will give you a range of recommended paces based on a recent race. Or, the “pace wheel” is available as an iPhone or Android app. Consider the following examples, using a 2-Mile time trial to test your current fitness level:
If you are used to using a heart rate monitor, then you can use as reference:

Workout Percent of Maximum Heart Rate (MHR)

  • Easy run and long run 65-75%
  • Tempo run 87-92%
  • Interval repeats 95-100%

Race Distance

  • 5-K 95-97%
  • 10-K 92-94%
  • Half-marathon 85-88%
  • Marathon 80-85%

MHR = 205 – (.5 x your age)

When the heat index rises, safety might dictate using a slower pace than indicated. In conditions of extreme heat and/or humidity, it may be advisable to walk recovery intervals rather than jog them. Whenever running, it is always advisable to drink plenty of fluids, particularly one that contains sodium to combat electrolyte losses from sweating.

Disclaimer: Consult a qualified medical professional before beginning any exercise program; information presented above is not intended to be a substitute for professional medical advice or treatment. When you choose to follow this or any training plan, you do so entirely at your own risk.

Copyright © 2015 – Daniel Benitez