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My Surf City Marathon Training Plan

This week was week 1 of my 18 week marathon training plan. Although the race is actually 20 weeks away, two weeks are eaten up by a 8 night trip to Belize (boo hoo huh?) and the taper/race week of the Long Beach Half (October 7), so I started early. Although it might seem a little crazy to be training for a February 3 race, I’m pretty set on massively improving my marathon time (i.e. possibly qualifying for Boston) and I know I need some time to do that.

After asking around the Twittersphere and here on my blog for advice on which plan to use to get me my coveted BQ, the same coach’s name kept coming up. Pete Ptfitzinger (I still have to google his name every time to make sure I spelled it right), a former Olympic marathoner co-authored a book called Advanced Marathoning which not only has several training plans to choose from, but also explains the methodology behind the training. After purchasing the book several weeks ago, I read it and settled on the 18 week, 55 miles per week peak plan (referred to as the 18/55 plan).

This Time It’s Different

My First Marathon – Goal was to finish and have fun!

The first time I trained for a marathon, I joined a running group called The Vavi Running Club. The membership included two group workouts per week (Tuesday speed work and Saturday long run) as well as a training plan. There were two plans to chose from – beginner/intermediate or advanced. Since it was my first marathon, I went for the former plan. Although Tuesdays oftentimes incorporated tempo or speed work, it wasn’t very consistent and I opted to run slower and talk to my friends many of the times. My long runs were basic and started with low mileage and worked up to one 21 mile long run. I saw some dramatic improvements in my running abilities while training for this race (I was also doing P90X for the first 90 days of my marathon training program), but this was mostly because I was just a beginner and had a bit of room to grow.

2nd Marathon – Speedwork Got Me to My Goal

The second time I trained for a marathon, I was also training for my first  Half Ironman. However, I still had time goals and I wanted to break 3:50. My main tactic for getting there was Yasso 800s. I worked my way up from 4 800 intervals at my desired marathon goal time (3:50 goal marathon meant 3 minute 50 second 800 intervals) all the way to 10 of them. In total I ran about 3-4 times a week since I was also training for the Ironman, one of these runs being a very short brick following my long ride. I was successful in my pursuit of a 3:50 marathon and then I moved on to bigger goals – the half and full Ironman!

This time, I’m just training for a marathon. I put my cycling jerseys and shorts away in a drawer I don’t use and my swim cap remains dry. I’ve never ran more than 4 days a week in preparation for a half or full marathon since I’m always doing something else. That’s going to change.  My main focus for as long as it takes me to qualify for Boston, is running.

Pfitzinger’s Plan

Pfitzinger’s plan is focused and intense. Although I chose the lowest mileage plan, it is still a feat to complete the workouts. Here are some highlights of the plan I chose:

  • Running 5 days a week, peaking at 55 miles in one week.
  • 4 mesocycles, each with it’s own purpose
  • More emphasis on tempo runs than speed work
  • Inclusion of general aerobic runs with 100 meter strides incorporated
  • Recovery runs that are run VERY slowly (check your ego at the door)
  • Several long runs that include a significant portion of the run at marathon goal pace and are followed by two easy or recovery days.
  • About a month and half before the race, the inclusion of tune-up races of distances 8-15k on Saturday followed by a long run on Sunday (not sure if this is going to be feasible since there aren’t many races that distance in the timeframe I need and they are all on Sundays!)

I really like this plan because my fall schedule is very busy with trips and weddings and it’s much easier to get all 5 of my scheduled workouts in even if I will be away for the weekend. I also really like it because it takes the guess work out for me. The plan is designed to make anyone a faster runner and it is reassuring knowing that if I follow the plan as is, I will get there. When I trained for the Ironman and created my own plan, I often questioned if I was giving myself enough rest or pushing myself hard enough. Now I will push myself hard on those hard days knowing that I have a rest or easy recovery run the next day.

I’m in week one and I can tell that this plan is going to be a challenge. Since I “only” run 5 days a week, many of the runs are quite long, even the tempo and general aerobic runs during the week. In fact, the only runs that are 5-6 miles are recovery runs. Already this week I’ve run 26 miles over the course of the first four days, including an 8 mile hill repeat workout on Tuesday and a 9 mile run on Thursday. Saturday I have a 13 mile run with 8 miles at marathon race pace.  Yowza!

Strength, Core and Flexibility

Although Pfitzinger doesn’t specifically include cross training, strength training or stretching on his plans, he dedicates an entire chapter of his book to the importance of each of these things. The two days a week that aren’t included in running simply say “rest or cross-train.” My plan is to include one yoga session a week and one full body strength training session per week. I’d also like to incorporate P90X Ab Ripper one additional day a week. Easier said than done (well easier than training for an Ironman at least!), but those are my goals. When I wrote up Pfitzinger’s plan into Excel, I added in a day each week for each of these things. In addition, I want to make sure I’m stretching and foam rolling several times a week.

I’m really happy I found a plan that I believe in and am excited to follow. I know it’s going to take some work and there will be some really tough days, but it will all be worth it!

What do you think is the most important element of a training plan? 

 

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September 21, 2012 By fitnessfatale 7 Comments

Filed Under: Running, Uncategorized Tagged With: Advanced Marathoning book, Pete Pfitzinger, Pfitzinger 18/55 plan, training plan for qualifying for boston, training to qualify for boston marathon

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Comments

  1. Aron

    September 21, 2012 at 9:58 pm

    YAY!!! I have used Pfitz MANY times and looove his plans. They definitely helped me succeed in my marathon goals. Those ML runs mid week took some getting used to, but always end up being my favorite runs 🙂

    If you can’t find any races that work for those tune ups, I have done two things. 1. Done a tempo run instead (10 with 6 @ 10k pace, so essentially a 10k not in a race) or 10 miles at goal marathon pace. Both worked well.

    Good luck!!

    Reply
  2. See Becca Try to Tri

    September 21, 2012 at 10:13 pm

    I had a lot of luck with the FIRST plan from the book Run Less, Run Faster. You only ran three times a week, intervals, tempo, long run but on the other days you cross trained which is perfect for a triathlete. I did get my BQ time 3:34:43 and I got into Boston for 2013!!! Maybe I will BQ at Boston again and we can run together in 2014!

    Reply
  3. Beth

    September 22, 2012 at 1:00 am

    I know a bunch of people who have used his plans and it seems to work well. As with any plan, consistency is going to be more important than anything else. Good luck!!

    Reply
  4. Steve

    August 14, 2014 at 6:05 pm

    I’m 59 1/2 and started running 2 years ago after doing the couch to 5k. I worked my way up to a Marathon and used Hal Higdon’s method for my first race this last January 2014. My goal was to first finish and second beat 5 hours, which I barely did at around 4:57. I’ll be 60 next year and love to qualify for Boston sometime, but noticed the time to qualify is something like 3:55 or so. I have my 5k under 25, my 10k at 53:07 and will try and get my half under 2 hours. It was 2:01:13 last year in October. I normally run 25-32 miles a week as my base, but got to mid 30’s to 40 when training last year. It is like a full time job. Is this plan feasible and do you think it can get me a qualifying time if I follow it? Just wondering ?

    Reply
    • FitnessFatale

      August 18, 2014 at 9:44 pm

      Steve – I would use the plan as a guide and modify some of the mileage down- that is what I ended up doing because for me it was a lot. I think you’d have great results with it but as I’ve learned, you can never predict how a marathon will turn out so I can’t say if it would help you BQ! I think it’s a great step! Just remember to listen to your body – as we age, it can’t handle as many miles. Make every run count and don’t focus so much on quantity as much as quality. You can email me if you need any help or support ! I’m not a coach but I can help in any way yid like!

      Reply

Trackbacks

  1. Running Strides « says:
    November 16, 2012 at 10:44 pm

    […] of the new workouts that I’m doing as part of my Surf City Marathon training plan (Pfitzinger’s 18/55 plan) is running strides. Although I have incorporated strides into my taper week runs to keep my legs […]

    Reply
  2. Training Milestones « says:
    November 19, 2012 at 4:28 am

    […] Pfitzinger doesn’t make it easy on you with these tempo runs. The first week I ran 9 miles with 5 at half marathon pace, the 2nd week I ran 10 miles with 5 at half marathon pace, and this week I ran 10 miles with six miles at half marathon pace! Each week I’ve felt really good during this workout. I aimed for low to mid 8 min/miles for the “half marathon pace” portion, and nailed my splits. Each time, I ran hardest for the last mile and improved each week. The last two weeks I ran Mile #10 at a 7:50 min/mile! […]

    Reply

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