Marathon training

Let's face it, if you are into running sooner or later the idea of marathon will come around the corner. It will hunt you down, it will be very persistent and in the end you will decide to train for marathon. Even if you are more into shorter to middle distances, marathon has this allure that is inevitable. Whether you would like to run it just to see it if you can, or to run it so you can call your self a marathoner, or you would like to run it competitively the idea will haunt you.

Same thing happened to me. The moment I finished my first half marathon, the question came into mind: What's next? And the answer was of course...a marathon. I am more into middle distance running (5k, 10k & half marathon) and see my running future in that distances but I decide to give it a try early into my running career and train for marathon. I am also counting to use the aerobics benefits of training for marathon later to give me good base on which I would build speed for middle distance races.

Of course it wouldn't be fun to just download some training plan from web so I made my own MARATHON TRAINING PLAN! :D 

I put all of the things I know into this plan:

• Starting with my basic weekly mileage (35-45 km)
• Increase gradually (10% rule)
• Every 4 weeks - easy week
• Most of my training is made up of easy runs to build up my mileage and aerobic capacity and decrease the risk of injury (running in 3rd aerobic HR zone) with one fast workout per week and every other week part of my long run (20-30 minutes) is in tempo zone
• Doing strength training for legs and core 2-3 times per week
• 2 times per week cross training (cycling mostly)
• Running by time and effort level (using HR on my watch) and not by mileage and pace (I had one 'funny' episode with training by pace for my first half marathon called over training)

So here it is: 

THE PLAN:

 HEART RATE ZONES & TYPES OF TRAINING:

MARATHON TRAINING PROGRESS aka REALITY: 

also you can check daily progress on my Twitter account at: https://twitter.com/RunManiacBlog

Summary of week 13 (easy week):

Running time: 1:37:29

Activities: 2

Distance: 15,69 km

Average heart rate: 134
Feeling better and better. Apparently rest was what I needed. In the end I am very happy that I took two easy weeks. Feeling great, refreshed and can't wait next week to resume my standard schedule. :))

Summary of week 12 (easy week):
Running time: 2:31:09
Activities: 2
Distance: 22,48 km
Average heart rate: 127
Still not feeling 100%. Thinking of taking another easy week and then resume my training schedule. :/

Summary of week 11:
Running time: 5:36:35
Activities: 5
Distance: 50,99 km
Average heart rate: 124
Started to struggle with my runs, feeling bit tired going into the runs. Maybe have to do with major increase of work load at my job or training is taking it's toll or increasing pace last week wasn't such a great idea.. :/

Summary of week 10:
Running time: 5:42:27
Activities: 7
Distance: 58,46 km
Average heart rate: 144
Feeling great so I increased pace a bit.. :)

Summary of week 9:
Running time: 6:12:44
Activities: 6
Distance: 57.51 km
Average heart rate: 133

Summary of week 8 (easy week):
Running time: 2:36:46
Activities: 3
Distance: 25,67 km
Average heart rate: 138

Summary of week 7:
Running time: 4:32:03
Activities: 5
Distance : 42,75 km
Average heart rate: 136

Summary of week 6:
Running time: 5:27:10
Activities: 5
Distance:  49,61 km
Average heart rate: 135

Summary of week 5:
Running time: 4:32:11
Activities: 5
Distance: 40,27 km
Average heart rate: 137

Summary of week 4 (easy week):
Running time: 3:20:42
Activities: 4
Distance: 32,94 km
Average heart rate: 146

Summary of week 3:
Running time: 4:20:08
Activities: 4

Distance: 41,05 km

Average heart rate: 138

 

Summary of week 2:
Running time: 2:53:40
Activities: 3
Distance: 27,36 km
Average heart rate: 142

Summary of week 1:
Running time: 3:51:44
Activities: 4

Distance: 43,42 km
Average heart rate: 146