Disney Marathon Training Plan
Here is my current training plan modeled after Hal Higdon’s Novice 2 program. I replaced an 11 mile run and a 12 mile run with the two half-marathons listed in October. I am hoping to run the half marathons just at my marathon pace or slower; I don’t want to race them too hard. I want good times, but I don’t want to exhaust myself. It is just hard not to race when you are running a race!
I also had to switch the runs around the week of November 4th and 11th because I will be in Arizona for my brother’s wedding. It is a step-back week (only a 13 mile run on Saturday) so if I miss it, it isn’t the worst thing in the world, but I would prefer not to miss any runs, if at all possible. Running in the heat will be difficult after fall in Pennsylvania, but it should actually be helpful since my marathon is going to be in Florida, where it *should* be warm.
I might also be switching it around because I just joined the Indiana Road Runners Club and plan on doing at least their Monday 6 mile fun runs and possibly Thursday’s 4 mile fun run. But we will see what intensity those runs will be at and what I should replace with them, etc. I will keep you all updated.
Some definitions:
- Cross: Crosstraining – walking, swimming, cycling, eliptical or strength training. 30-60 minutes to strengthen other muscles that running leaves behind. Might switch this with a rest day so I can get to the gym on a day it’s open.
- Run: Run at a pace 30-90 seconds slower than marathon pace.
- Pace: Run at marathon pace – my goal is 10 minutes/mile. I will have a better idea after the half marathons in October.
- Long runs: They are on Saturday. The goal is to get the miles in, no specific pace required. Hopefully within 2 minutes of race pace.
- (#): Total mileage for the week.
Hopefully my training posts will include the following information:
- Type of day it is (Running, Rest, Cross)
- Miles I’m supposed to run that day / Miles I actually ran that day
- Weekly mileage completed / Weekly mileage planned
- Mile paces
Here is my plan:
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week of September 9 (20) | Cross | Rest | 3 run | 5 pace | 3 run | Rest | 9 miles |
| Week of September 16 (21) | Cross | Rest | 3 run | 5 run | 3 run | Rest | 10 miles |
| Week of September 23 (17) | Cross | Rest | 3 run | 5 pace | 3 run | Rest | 6 miles |
| Week of September 30 (25) | Cross | Rest | 3 run | 6 pace | 3 run | Rest | Hollidaysburg Half |
| Week of October 7 (25) | Cross | Rest | 3 run | 6 run | 3 run | Rest | Punxsy Half |
| Week of October 14 (22) | Cross | Rest | 3 run | 6 pace | 3 run | Rest | 9 miles |
| Week of October 21 (29) | Cross | Rest | 4 run | 7 pace | 4 run | Rest | 14 miles |
| Week of October 28 (30) | Cross | Rest | 4 run | 7 run | 4 run | Rest | 15 miles |
| Week of November 4 (28) | Cross | 4 run | 7 pace | 4 run | Rest | Rest | 13 miles |
| Week of November 11 (33) | Cross | 4 run | 8 pace | Rest | 4 run | Rest | 17 miles |
| Week of November 18 (36) | Cross | Rest | 5 run | 8 run | 5 run | Rest | 18 miles |
| Week of November 25 (31) | Cross | Rest | 5 run | 8 pace | 5 run | Rest | 13 miles |
| Week of December 2 (34) | Cross | Rest | 5 run | 5 pace | 5 run | Rest | 19 miles |
| Week of December 9 (30) | Cross | Rest | 5 run | 8 run | 5 run | Rest | 12 miles |
| Week of December 16 (35) | Cross | Rest | 5 run | 5 pace | 5 run | Rest | 20 miles |
| Week of December 23 (26) | Cross | Rest | 5 run | 4 pace | 5 run | Rest | 12 miles |
| Week of December 30 (19) | Cross | Rest | 4 run | 3 run | 4 run | Rest | 8 miles |
| Week of January 6 (7) | Cross | Rest | 3 run | 2 run | Rest | Rest | 2 miles |
| Week of January 13 (26.2) | Disney Marathon |
Running for Disney 