Marathon training schedule 2011/12

A year ago, I generated a marathon training plan based on the Ryston Runners training sessions; the blog entry and the training plan can be viewed by clicking the respective links, but a number of difficulties meant that this was not stuck to. I received some very bad news within 24 hours of uploading, which would subsequently change the focus of my running for the following nine months.

This year, I have adapted the training plan to suit my current level of fitness. It can be viewed as a Google document online, or downloaded as an Excel file* (or use the link on the right hand side on the ‘training’ page). I would suggest that it is not a beginner’s schedule and, for information, am hoping to use it as a basis to help me go under 3 hours, so you may wish to use that as a guide.

The key points for this year are to stick to 5 runs a week, with a possibility of increasing to 6 in the final weeks before tapering. I also want to concentrate my efforts on 3 of those weekly runs – which I have referred to as long intervals, short intervals and a long run. I have been following a similar format for the last few weeks, with some success, meaning that I should continue in much the same way as I am at present for the duration, other than increasing the distance of the long run.

I am hoping that this will reduce my mileage from about 80 miles per week (in previous years) to 60, while increasing the intensity of any effort.

As I suggested last year, feel free to use it, abuse it, adapt it, question it, criticise it, advise me how it could be better or simply ignore it. Either way, I take no responsibility for anyone’s failure to perform other than my own.

Have fun and I wish you good luck.

 

*The Excel file is hosted by dropbox, so will (almost) immediately reflect any changes I make offline.

Training Logs

Training logs have been uploaded as far back as I have them from Excel. See the links on the right hand side for details – each one opens up in Google Documents. Records were kept in a diary up until late 2003, but these have never been transferred to the computer.

They have been trimmed down so that they only contain distance, time and speed. The distances are usually estimated, based on previous knowledge, or feeling.