Boston Marathon Qualifying, My Weekly Schedule, Week #16
Posting Weekly Updates of My Marathon Training
Welcome to Week 16 of my Boston qualifier marathon training journey. This week, I'm excited to share my newly adjusted weekly training schedule now that I'm finally able to execute it as planned.
If you've been following my recent updates, you'll know my journey has been anything but smooth. I started with a 10k, only to sprain my ankle shortly thereafter, forcing me to take some time off to recover. Once I was back on my feet, I managed a few runs before tackling a 25k trail race last Saturday.
Fortunately, the race went smoothly—it was a chilly but gorgeous sunny day. Over 15 miles and a couple thousand feet of elevation gain later, I was slower than the previous year, but thrilled with my performance. It was an opportunity to catch up with old friends, making for a great day all around.
My Marathon Training Schedule
With the 25k behind me, I'm now ready to dive into my marathon training routine. As I’ve mentioned in previous posts, there are three main components to marathon preparation: recovery runs, long runs, and tempo runs. At 16 weeks out, we're still in the base-building phase, which means race preparation isn't on the agenda just yet. For the upcoming weeks, my focus will be on recovery runs and that crucial long run each week. Here is the breakdown of my weekly schedule:
- Monday: An easy 5-mile run.
- Tuesday: An 8-mile run with our old-timers group. This run is typically relaxed and conversational.
- Wednesday: Another steady 5-mile run.
- Thursday Night: A 4-mile trail run with our trail running group under headlamps in a local park. It's a technical course, but I keep the pace slow and enjoyable.
- Friday: A much-needed rest day.
- Saturday: A long run. This week, the training group's plan is for a 7-mile run. However, by starting from home, which is about a mile from the running store, I’ll tally up around 9 miles in total. This will be my shortest long run distance.
- Sunday: Rest day to relax and recover.
Adding up these runs, I aim for approximately 30 miles each week. This mileage is a solid starting point for marathon training. Missing a recovery run occasionally isn't a big deal. The weekly long run is a requirement!
Cross-Training and Consistency
Beyond running, cross-training is a staple in my program. I integrate weight training on Mondays and Wednesdays, focusing on building strength and stability. Additionally, I play pickleball on Tuesdays and Thursdays to enhance lateral movement and stability, adding variety and fun to my week.
Tips for Your Training
If you're in the base-building phase for your upcoming marathon (beyond week #12), tailor your schedule to fit your personal goals and lifestyle. Include three to four, or more if you prefer, recovery runs each week. And, don’t forget to establish your long run consistently. In this phase, there's no need to exceed a duration of two hours on your long run. If you're not there yet, it's an excellent target to build up to, focusing on running comfortable for that amount of time.
Focus on Recovery
As you plan your runs, remember the importance of recovery. Recovery runs should be easy on the pace, maintaining a low heart rate ideally within zone two, allowing you to hold a conversation while running. The priority is building that aerobic base, rather than focusing on speed.
That’s all for this week! I hope my journey provides some motivation and insights into your own marathon training plan. Remember, consistency and patience are key. Subscribe for more tips and tricks as we continue this exhilarating journey together. See you next week!