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Photo Peter HutchinsonView Member Profile Member since September 2006 Posted 13 years ago
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Yes I work shifts as well Laura and think if you work shifts, 10 day week plan is so easy, no strugling to fit runs in. remember the tempo run is very important. and so is the long run. the rest is just miles. if you have to miss anything miss the junk miles.

Pete     
 
Photo Peter HutchinsonView Member Profile Member since September 2006 Posted 13 years ago
 0

Steve I suggest you use a 10 day cycle

instead of a 7 day week cycle that most marathon schedules use. The reason for this is that the main two training runs, are the long run, and the tempo run, each of equal importance. All the rest of your mileage is just filling to make up the miles and get your legs strong. The only thing wrong with the 7 day marathon schedules for a beginner, is the tempo run and the long run come to close together, to allow for proper recovery. My suggestion is you do a slow build up, here is my plan it starts 100 days before the marathon, R stands for rest T tempo JUST UNDER MARATHON PACE L long run 90 SECONDS A MILE SLOWER THAN MARATHON PACE every thing is in miles

1-2-3-R-5T-1-3-4-R-8L 10 DAYS 27 MILES

2-3-4-R-6T-2-3-4-R-10L 10 DAYS 34 MILES

3-4-5-R-7T-2-4-6-R-12L 10 DAYS 43 MILES

3-4-5-R-8T-2-4-6-R-14L 10 DAYS 46 MILES

3-4-5-R-9T-2-4-6-R-16L 10 DAYS 49 MILES

3-4-5-R-10T-2-4-6-R-18L 10 DAYS 52 MILES

3-4-5-R-11T-2-4-6-R-20L 10 DAYS 55 MILES

1-2-3-R-12T-2-3-4-R-14L 10 DAYS 41 MILES

1-2-3-R-8T-1-3-4-R-7L 10 DAYS 21 MILES

1-2-3-R-4T-1-2-R-R - MARATHON DAY GOOD LUCK

Pete Hutch

 

 

 
 
   
 
 
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