After my first marathon, and again when I found out I got into the New York Marathon, I thought for my next I’d do a more rigorous training plan than the Non-Runner’s Marathon Trainer, which I used for the two previous marathons I’ve done. It’s the most basic possible plan, with even less mileage than Hal Higdon’s Novice 1. I was thinking five running days, longer long runs, speedwork, more total mileage…
But when I got down to actual planning and read this Runner’s World article which says that beginners “may start with 15 to 20 miles per week total and gradually build to a peak week of 35 to 40 miles” and “More experienced runners may start at 35 or more miles per week and peak at 50 or more miles,” I rethought. My typical weekly mileage is only 10-12. I’m going to be working extra hours this summer and only have two weekdays where I can get in a little late. Plus I already bike commute whenever I can, which is about 50-80 miles a week, and walk/hike plenty. When my mother helpfully asked what the benefits of a more strenuous plan would be, I realized for me there wasn’t much. I’m not likely to beat my time from Steamtown, which is a faster course anyway, now that I’m a decade and a half older. And no way would it be a big jump, like getting to 4.5 or under 4.
Having used the NRMT plan twice, I know it will get me strong enough to run another one with enjoyment, which is my primary goal, and full of confidence that I will finish. I’d love to break 5 hours again (which would mean improving by 8:20 over Rochester in 2016), but really I just want to savor this experience to the fullest. Since I’m so slow, even adding one more short run per week is another hour or two. Not worth it! But I will add some tweaks:
- I’ve been doing intervals once a week; keep those and make that part of the first short run (Tuesdays).
- The first part of the short run could be a tempo run. This seemed like a good idea until I read articles on combo workouts (“Michigans“) that mention how challenging they are. I think it’s worth trying, though. I’ll have a rest day on either side of this short-but-hard day.
- I’ll do the second short run back-to-back with the long run (Saturday/Sunday), instead of having a rest day on either side. Jen Miller gave me this idea when describing the Hansons Marathon Method of “running on tired legs.” But no six-day weeks for me!
- Strength training is something I pick up for a while and drop again, but I know it’s valuable. Whether weights or kettlebell, I’ll try to do one session a week.
But I will listen to my body and drop back to basics if I need to. In both previous marathon ramp-ups a minor injury cropped up, so I’m prepared that might happen again. I’ll be flexible!
NRMT is a 16-week schedule and I need a few weeks to ramp up from my current mileage to 15, so it times out well to start mid-July. I have a few races fitted in already, plus I’ll hope to add the Frozen Yogurt 5K if it happens for the 5th year—no, we’ll be out of town—and Kestrel Land Trust’s 5K for Farmland once they announce the date—rats, no, it’s the same date as the Happier Valley Half!
| date (Mon) | Tue | Thu | Sat | Sun | Total | |
| week 1 | Jul 16 | 3 | 3 | 3 | 6 | 15 |
| week 2 | Jul 23 | 3 | 4 | 3 | 6 | 16 |
| week 3 | Jul 30 | 3 | 4 | 3 | 7 | 17 |
| week 4 | Aug 6 | 3 | 5 | 3 | 8 | 19 |
| week 5 | Aug 13 | 3 | 3 | 5 – Bridge of Flowers | 10 | 21 |
| week 6 | Aug 20 | 4 | 5 | 4 | 11 | 24 |
| week 7 | Aug 27 | 4 | 6 | 4 | 12 – Faxon Law 20 K | 26 |
| week 8 | Sep 3 | 4 | 6 | 4 | 14 | 28 |
| week 9 | Sep 10 | 4 | 7 | 4 | 16 | 31 |
| week 10 | Sep 17 | 5 | 8 | 5 | 16 | 34 |
| week 11 | Sep 24 | 5 | 8 | 5 | 16 | 34 |
| week 12 | Oct 1 | 5 | 8 | 5 | 18 | 36 |
| week 13 | Oct 8 | 5 | 8 | 5 | 18 | 36 |
| week 14 | Oct 15 | 5 | 8 | 0 | 13.1 – Happy Valley Half | 26.1 |
| week 15 | Oct 22 | 3 | 5 | 3 | 8 | 19 |
| week 16 | Oct 29 | 3 | 3 | walk 3 | 26.2 | 32.2 |