Saturday, July 30, 2011

Marathon Training: Week 3

If you're following along, here is the third week of training according to the 4 Months to a 4-Hour Marathon book.  The paces below are specifically for the 4-hour goal.  If anyone would like the paces for 4:15, 4:30, 4:45, or 5:00, I can start posting them alongside my plan if you let me know.

I am also posting on DailyMile, but everything (and more!) will be posted here as well.  This "Marathon Training" series is an experiment for me both in fitness and in blogging, as I am going to go into more detail than in previous training cycles, documented HERE and HERE.


Last Week in Review:

Here is the original schedule from last week and my comments/modifications.  Overall, this week went pretty well.  I am especially happy with the long run because last week's was very hard for me.  Although I had some rough moments in the earlier parts of the long run, I pulled it together and ran consistently the whole time except for some water breaks (actually it was Vega breaks).

Week of July 25 (Week 2)
Monday - jog 40 minutes -- Did this outdoors.  Had to take a couple of walking breaks, ugh.
Tuesday - cross-train 30 minutes -- Did 30 Day Shred for 40 min, need to review it soon!
Wednesday - 8 x 400 m (.25 mi), 2:05-2:15 pace (about 7.2-7.4 mph)
Thursday - jog 30 minutes or rest -- Ran 30 min later in the morning... super sweaty treadmill run.
Friday - cross-train 30 minutes -- Did 30 min of Jacob's ladder.
Saturday - 9 mi 10:40-11:20 pace (about 5.2-5.5 mph)

This Week:

This week's schedule is very similar to last week's, except a couple more speed repeats on Wednesday and a couple more miles on Saturday.  Also, instead of another Thursday run, I get to do cross-training instead.  This is appreciated, since I'm still no running superhero!

Week of Aug 1 (Week 3)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 10 x 400 m (.25 mi), 2:05-2:15 pace (about 7.2-7.4 mph)
Thursday - cross-train 30 minutes or rest
Friday - cross-train 30 minutes
Saturday - 11 mi 10:40-11:20 pace (about 5.2-5.5 mph)

Do you appreciate cross-training days?  What is your favorite way to cross-train, and what do you COUNT as cross-training?

To be continued...


  1. I do a yoga DVD once a week and weight lift. But I don't really consider that adequate cross training. I just love to run

  2. Looks like you're doing a good job of sticking to the plan. Cross-training- absolutely. It keeps me sane.

  3. Hey Julie,

    I usually did some low resistance elliptical, but because that mimics running motion, I actually did some walking. Walking uses different muscles, giving those running muscles a break. I hope you're enjoying the schedule! It looks like you're doing great. I'll def be following you! I hope to get back to distance running soon myself. My ankle is doing much better.

  4. I came to your blog and now I have a case of the runs...
    ok, lame joke. but I dig the planetarium post!
    I was perusing the net trying to find out some tips for beginning runners (ahem, me)....any suggestions on finding a decent running shoe? I know weight probably plays a role in should I deny my inner cheapskate and ignore price?