I’m a rookie, and there’s no use hiding it.

Well, it’s time to come up with a marathon training plan, and I think this is the one.  Yes, I know, it’s five-runs a week.  But – well, I like the look of it.  It can be found here, although I guess I will do some small tweaking to it here and there.

But, before I get to that, I just want to let you all know that I’ve just signed up for Janathon 2013 – which basically means I’ll be doing something every day in January, and then letting you know about it!  If you’re a runner, jogger, run-walker, sprinter, plodder or anything in between (including a triathlete or any other active-type something!) you should join me and others as we slog out the winter months in desperation.

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Rookie Plan Notes

•      On quality days, mix and match from the following menu of workouts – or be creative and make up your own. The effort level should be moderately hard – no sprinting – and go easier in the first three and last three weeks of the plan. Always sandwich workouts with a warm-up and cool-down.
•      Fartlek: Pick up the pace for segments of 30 seconds to four minutes, interspersed with easy-paced segments of similar duration. Go by time or run them between trees, street signs or other landmarks during your run.
•      Kenyan outbacks: these are like tempo runs – a few kilometres at a challenging pace – but with the second half much faster than the first. Example: Run an out-and-back route with the “out” in 20 minutes and the “back” in 17 minutes.
•      Track ladders: Do a track workout up and down the distance ladder. Early in the build-up the ladder range can be 200 to 800 metres; later on it can rise to 1600 metres. Example: Run 200, 400, 800 and 200. Include an equal amount of slow jogging to recover between each faster repeat.
•      Yasso 800s: In the early weeks of the schedule run six 800-metre repeats with 400-metre recovery jogs. Increase the number to 10 during peak training.
•      Hill repeats: focus on form, not speed. In the early weeks, run four to six times up a moderate hill of 100 to 200 metres at an easy effort. Walk or jog down. In the middle of the training plan, simply do some tempo and long runs on hilly routes. Late in the build-up, run three to eight hill repeats of 100 to 400 metres at a medium to hard effort.

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

1 XT 30 min Easy 5-6km Easy 3-5km Easy 5-6km Rest Easy 6-8km Easy 3-5km 22-30km
2 XT 30 min Easy 5-8km Easy 3-5km Easy 5-8km Rest Easy 8-10km Easy 3-5km 24-36km
3 XT 30 min Quality* 6-8km Easy 3-5km Tempo 6-8km Rest Easy 10-11km Easy 3-5km 28-37km
4 XT 45 min Quality* 6-8km Easy 5-8km Tempo 6-8km Rest Easy 11-12km Easy 5-8km 33-44km
5 XT 45 min Quality* 8-10km Easy 5-8km Tempo 6-8km Rest Easy13-15km Easy 3-5km 35-46km
6 XT 45 min Quality* 8-10km Easy 5-8km Tempo 8-10km Rest Easy16-18km Easy 3-4km 40-50km
7 XT 60 min Quality* 10-11km Easy 5-8km Tempo 6-8km Rest Easy18-20km Easy 5-8km 44-55km
8 XT 60 min Quality* 10-11km Easy 5-8km Tempo 10-11km Rest Easy20-22km Easy 5-8km 50-60km
9 XT 60 min Quality* 10-11km Easy 5-8km Tempo 10-11km Rest Easy20-22km Easy 5-8km 50-60km
10 XT 90 min Quality* 11-13km Easy 6-8km Tempo 11-13km Rest Easy24-26km Easy 3-5km 55-64km
11 XT 90 min Quality* 10-11km Easy 6-8km Tempo 10-11km Rest Easy27-29km Easy 3-5km 55-64km
12 XT 90 min Quality* 11-13km Easy 6-8km Tempo 11-13km Rest Easy22-24km Easy 5-8km 55-66km
13 XT 90 min Quality* 11-13km Easy 5-8km Tempo 10-11km Rest Easy32-32km Easy3 5-km 61-69km
14 XT 60 min Quality* 10-11km Easy 5-8km Tempo 8-10km Rest Easy22-24km Rest 45-53km
15 XT 45 min Quality* 8-10km Easy 5-8km Tempo 6-8km Rest Easy16-18km Rest 35-44km
16 XT 30 min Easy 6km Easy 5km Easy 3km Rest Rest Marathon 56km
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2 thoughts on “I’m a rookie, and there’s no use hiding it.

  1. todkehrli says:

    What marathon are you running? Have you run the Yasso 800’s before? Getting to 10 is tough if you’re pushing the pace. Good luck with your plan!

    • Neon Anonymous says:

      I haven’t, though I have been doing other intervals for a while. I’m going to tinker a bit with the plan as well, I just wanted to post up the basic plan first. Any advice for making the Yasso’s more bearable?

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