if you follow me on twitter, you might have seen yesterday that i am starting to put together my marathon training schedule for CIM.
it wasn’t really giving me a headache, because i do LOVE making training plans (seriously you should see the number of spreadsheets i have devoted to them), sometimes it’s just a little complicated to get everything you want, where you want it… and that was stressing me out a bit.
so as this plan is developing, i wanted to do a series of posts over the next couple of weeks on what considerations i make when i put my schedule together.
first – picking a base plan
some things to consider when picking a base plan:
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how many days a week do you want to run?
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how many quality (speed/tempo/pace) workouts do you want per week?
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what mileage do you want to max at?
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how many 20 milers do you want to do?
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how many weeks do you want to train?
these are all things that i consider when picking a marathon training plan and they have definitely changed over time.
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when training for my first marathon, i ran 4 days a week, didn’t really do any “speed work”, and peaked at 40 miles per week.
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training for my second marathon, i upped the intensity to 5 days a week, peaking at 50 miles, and added one day a week of speed work, either tempo or intervals.
i think it’s really important to assess these questions when you start each cycle, because things definitely change, plus you might not be getting the same benefits if you keep doing the same thing over and over. you may want to challenge yourself more and run more, you may want to focus on quality over quantity, or maybe you figured out something in the last training cycle that did or didn’t work for you.
no schedule is going to be one size fits all, so it’s important to make sure your schedule
works for you, otherwise you are not setting yourself up to succeed.
in the past i have followed different versions of the pfitzinger marathon training plans from the book advanced marathoning. i am a big proponent of his plans, i really like them and think they worked well for me. i used some version of his plans for marathons 2 – 7. i think now it’s time for me to mix it up and try something new to test myself a bit and see what else these legs can do.
after looking into a few plans, reading some books, answering the questions above, and talking to some veteran marathoners, i have decided to base my plan off of the BAA veteran training plan. it definitely won’t be exactly as is shown on the schedule (alterations will be talked about in the next post), but it has everything i was looking for in a plan to base my schedule off of.
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6 days a week
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interval, tempo and race pace work
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peaking 65-70 miles per week
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at least 3 20 milers
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16 week training program
to complete my first step, i took the BAA schedule, input it into my trusty spreadsheet to create the “base plan” and then copied it into a new workbook to start the tweaking which i will talk about next week.
what considerations do you take when making a training plan for any distance?
do you ask yourself any additional questions before picking a base plan?
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this week in running so far!
tuesday i went for a run after work. it wasn’t anything exciting and i really wasn’t looking forward to it. i was having kind of a crap day and just didn’t feel that great. i got out there though and as usual it made me feel better.
7.2 miles/1:02:12/8:38 avg pace
wednesday night is track night! it definitely wasn’t hot like last week but it sure was windy! every time i would come around the last curve i felt like i was going to be blown away. there was such a strong headwind, it took a lot of effort to push against it.
our workout for tonight was 2×1200 and 4×800 all with 3 minutes jog/walk in between. your pace was dependent on if you were recovering from a race (vineman), tapering for a race (sfm – me!), or none of the above.
since i am “tapering” kind of for the sf half this weekend, i was told to start off slow and then build into my normal interval pace. i got close enough, but definitely would pick it up on the last lap.
warm up, drills, strides, and we are off!
1200 – 5:28.3 (7:20 avg)
1200 – 5:19.3 (7:08 avg)
800 – 3:30.7 (7:04 avg)
800 – 3:32.2 (7:07 avg)
800 – 3:31.4 (7:05 avg)
800 – 3:30.2 (7:03 avg)
i was pretty consistent on my 800s so i was happy! i kept it pretty even and made the last one my fastest… can’t complain about that.
total with warm up and cool down: 6.0 miles/49:24/8:14 avg pace
thank you all for your awesome words and support of chris and his race. he is recovering well and slowing getting back at it this week and just has a few battle wounds to show for the weekend (number sunburned onto his arm, huge wetsuit hickeys on his neck, other random chafe spots). he has his eyes on a couple other triathlons this summer, so we are just trying to see what will fit with everything else we have coming up. i hope something fits soon because i know i want him to get his revenge after the bike mishap 
i have a ton of product reviews i am very behind on, as well as a bunch of other posts i need to get out of this head, so hopefully i will be back to blogging more frequently again very soon. it still is my crazy month, but things are starting to feel more back to normal… at least for the time being
Honestly I want to print this post out! I have always very slavishly copied a program, I've never really tweaked them but you are making me think about it now. I'm on the bench at the moment – or at least not in marathon training – but this is great food for thought. Looking forward to your next post!
nice job! You are so organized! You don't want to know about my schedule, LOL….my schedule is in my head and I decide week to week! lol. I'm SUPER laid back. I followed a printed out schedule for my first marathon and didn't like it so from then on I just went with whatever. I always make up my own plan though. I'm also training for a 50 miler so i'll run more miles than usual but i usually run about 38-45 miles per week for a marathon. best of luck to you!!
Awesome job on the track workout!
I love making a new training schedule.
Funny, I just posted last Monday about my "tricked out" training plan. I ask myself the exact same questions you do, but my answers were very different!
Good luck at the half this weekend!!
I love knowing that someone else takes the same approach in building their training plans, I do the same thing. Most people look at me like I am crazy for sitting down to make my own, but I think it's fun and it assures I am meeting all my needs. Can't wait to see the finished product!
Aron – You are so well informed. You will find the plan that works best for you and will rock this training cycle and marathon!
Designing the plan is my favorite part of the training process!
I'm lucky…my run coaches/group gives me the schedule and tells me what to do. Literally..
I do speed work, track work, stairs, spin, core, long runs etc. with them. If they had a shower at their clinic…I might never leave…
Great post! Thanks for sharing a little about the process. I have followed all of your training closely and taken mental notes along the way!
Hubs created a plan for me this time around based on Pfitz… it's an adjustment, especially the mid-week med-long runs (which aren't event that long yet!) and longer tempos than I have ever done, but I'm pumped!!
Good luck this round!
i've tried making my own plan but i always get way too ambitious and make it way harder than it needs to be. but i really like your approach
Thanks for the great post! Since I'm just working on my first full, I don't have much experience in training plans. I tried to research a bit before choosing one and know I'll be much better prepared in planning the next!
I don't think I could ever plan — anything — with that much attention to detail! You're very organized!
I'm excited to see your finished product. I've never ran more than 52ish miles per week but I would love to up my mileage. I'm excited to see the final product!
When switching from 5 to 6 days per week, did you just jump in with another 7 or 8 miler, or did you slowly get your body used to it and begin with something "easier" like 4?
I LOVE to create my marathon training plan! It's my inner nerd coming out! I've looked at that BAA plan before and I think it's great! You're going to do awesome
Can't wait to follow!
Wow that's intense. I have always tried to create plans and tweak them but I feel like I am forever tweaking–especially for the LONG plans.
I really think those questions you asked yourself before getting a plan are really smart.
Wow 70 mile peak…not even sure Justin got to that in his ultra training.
It's always exciting putting together a new plan, I have always liked pfitzinger and Advanced Marathoning and it has always worked for when I have been training with a group, we all love his plan! I can't wait to follow and I'll see you on Sunday, I hope!
So tell me something…why aren't you a professional coach?! You are so friggin' smart when it comes to running and I think it might be your calling. Just sayin'
You have progressed perfectly and should be right on track with that plan. I am also trying to up my mileage this year for my marathon–hoping to top 60 for the first time too!
I also think about whether I need to incorporate hill work or hillier routes–depending on the marathon course!
Enjoy your taper :>
Lots of spreadsheets…..gotta love the accountant! haha
Very informative post. I love to see what other people are doing with their training.
Aron you NEED to get your RRCA coaching cert, you know sooo much about training plans that you could really teach runners new and experienced.
You are sooo RIGHT you have to pick the training plan best for you.
Training for Eugene to BQ I ran 4 days a week and capped around 45 miles. Each run was QUALITY and I met my goal. As a busy Mom I do not have the time or energy to run 6 days a week, but I have the utmost respect for those of you who do..
HUGS!!
I am super excited to follow you through your next training cycle! love talking training plans with you and I think I might need to pick your brain to help me sort out Chicago/ LB
i'm starting to think i'm not really a runner. spreadsheets, training plans, logs…i do none of it! i can't stand it. but i need to come up with something. no coach to give me my weekly schedules anymore!
i love making plans!!!! i need a lot of flexibility though and like the idea of just having 3 key runs a week (like run less, run faster) and then filling in based on how i feel the rest of the days. i'm not running currently but i want to start racing A LOT as soon as i start running again. i think that is going to be my secret weapon to getting faster and having more fun with running. less emphasis on ONE race and more just enjoying running in general and hopefully getting faster!
Training plans take so much thought and work, its fun but can be stressful to try and get everything to fit in! I agree with Lacey and like the three key workouts and then add in extra depending on how I feel. I think mixing it up from training plan to plan is fun because then you can try new things!
Wow, a lot of work goes into figuring out a training plan for a marathon… fo sho! Nice work!
And BTW, I will be in San Diego next week!
I'm training for my first full right now and I'm using Hal Higdon. I like how is plans go with 2 up weeks and then a down week. Originally, I was running 5 days a week but my injury-prone body DID NOT like that and was giving me trouble by week 3. So I dropped it back to 4 days/week. I peak at 40 miles/week and run 2 20-milers. So far it's working WAY better for me and my shin
I like making training plans. I plan my long runs first, then speedwork, then just fill everything else with easy runs. Nice job on the track!
My training schedule was making me crazy this marathon training cycle too… after going bonkers over it for a week, tweeking became necessary. hopefully yours will work out for you and the same will go for me! i cant wait to see you in october!
you have always done waaaay better than I at following a plan, but I now get the benefit of doing it. I'm not picking any big races soon…but I agree with you that it's not one size fits all and you have to take in to account all kinds of things about your life and your running style…you are a rockstar at it!
Nice splits! Very consistent!
WoW! You are a planner! I usually just find a plan on the internet and follow it. Am I doing something wrong?
I love that you are such a planner! Have you ever wanted to help other runners in creating a plan? I would love to "hire" you
I am so bad at plans but definitely need them!
I used to be obsessed with training plans. These days I am totally winging it for the Disney Half
I love having plans! I have been using a Oly plan since May and next week I start my 8 week half-marathon training (while I still have four tris between now and the 13.1) but the tri plan stops with tomorrows race and for the half's that follow I won't use a plan. Does that all make sense? Haha.
You are going to be fabulous as always- such a great motivator you are Aron!
we need to exchange notes after our marathons, about the plans we use. hudson's plan is getting hard, but he keeps it fun by always changing things around. good luck!
Gosh – wish I was as organized with my training. Since I'm doing my first marathon in Oct., at this point I'm just hoping to make it 26.2 miles under 4 hours.
My plan is based on the Jack Daniels running formula and it's going pretty good so far.
For marathon 2 (yes, I KNOW there will be one), I may try for a faster pace. Not sure I want to run 6 x per week but like higher mileage 5 per week.
great post! we are EXACTLY the same when it comes to training programs. I plan them insanely in advance and use something as a base and then tweak it until it makes me happy.
I've thought about getting a running coach to help me BQ down the line, but I just don't know if I could give up the "control" aspect of the plan. I'm sure this'll help a lot of people w/their planning. 
Great post! I too was working on my training schedule yesterday for my next marathon. I'm pretty much head over heels in love with anything Hal Higdon says, so I'll be using a modified version of his Intermediate plan. You are somright, you have to find a plan that works for your life and your goals. With my first marathon I followed a plan that was waaay to intense for a beginner and I got injured. I've learned my lesson!
Thanks for the great tips – I plan to check out the plans you mentioned.
Timely post. I need to start selecting goal races and laying out training plans myself!
I am very happy for this post series on marathon training plans. I have used the same plan the last year+ and seem to keep getting faster with it. But I want to mix it up for my training for Texas at the end of the year. I like doing 3 twenty milers, too (and like to push one out to 22). I don't think my body can handle as many miles as yours. I've only been peaking at about 50 miles a week running 4 days a week. But I've gotten two PR's off of that the last year so was pretty happy with it. But I'm curious about what tweaks you are doing to the base plan you found.