I don’t normally use much of a training plan for marathons – just an outline of long runs that I pull from Hal Higdon. But with the Carmel marathon being just 14 weeks away, I thought I should probably be a little more planned out. Here it is (click on it to see it bigger):
All that being said, it’s still pretty flexible. The yassos and the long runs are the most important for me to hit, although I think tempos could be good for me to start, too. The rest are more guidelines. If I miss a hill workout but I still ran, big deal. Or maybe I’ll go 6 miles instead of 5. Or a long run on a Thursday instead of a weekend.
This morning I did 4 yassos on the treadmill. I wasn’t exactly sure how fast to make it (when I do yassos outside I just run as hard as I can). I started out with a mile warm-up at 6.5. Then I did half a mile at 8.5. I rested for a quarter mile at 6.0, then ramped back to 8.5 for half a mile, etc. I did a 6.0 cooldown to bring me to 4 miles. 8.5 definitely felt challenging, especially for the 4th yasso, but I think next time I’ll try 8.6 (and 8.7 the next time, if need be). I don’t want them just hard, I want them one step down from “I can’t get through these.”
Do you use a training plan for races? Or do you just do whatever feels right?