This is my training plan to get from where I am to where I need to be. I have just over 28 weeks to get ready and I’m pretty confident that I can do it. So here’s my plan (and for reference – the first Sunday was yesterday, March 11, and I did the prescribed 4-mile run). The sporadic off-days in week 2 and 3 are due to some travel I have planned. Luckily my anniversary and several relevant children’s birthdays all fall on the scheduled off-days.

My goals were

  1. Finish in under 2 hours. I know that’s not fast – but considering where I’m coming from it would be huge.
  2. Build up to 10 miles slowly but steadily.
  3. Continue up to 13 miles … this is more for my ego and confidence.
  4. Taper down volume in the last 2 weeks.

The speed days are really more for me – I like doing them. I decided to work on my base for a while before adding them in but I might substitute one of the weekly 2-mile runs for some time on the track with my boys doing 400×10 intervals at my goal pace.

I would love any feedback on my plan – and if you’re running the 10-miler let me know!

Week Sun Mon  Tues Wed   Thur Fri   Sat
1    4   off  2    2     2    off   2
2    4   2    off  2     2    off   2
3    5   2    2    off   2    off   2
4    5   off  2    2     2    off   2
5    5   off  3    3     3    off   2
6    6   off  3    3     3    off   2
7    6   off  3    3     3    off   2
8    6   off  3    3     3    off   2
9    7   off  3    F 60  3    off   2
10   7   off  4    T 60  4    off   3
11   7   off  4    F 60  4    off   3
12   8   off  4    T 60  4    off   3
13   8   off  4    F 60  4    off   3
14   8   off  4    T 60  4    off   3
15   9   off  4    F 60  4    off   3
16   9   off  4    T 60  4    off   3
17   9   off  4    F 60  4    off   3
18   10  off  4    T 60  4    off   3
19   10  off  4    F 60  4    off   3
20   11  off  4    T 60  4    off   3
21   11  off  4    F 60  4    off   3
22   12  off  4    T 60  4    off   3
23   12  off  4    F 60  4    off   3
24   13  off  4    T 60  4    off   3
25   13  off  4    F 60  4    off   3
26   12  off  4    T 60  4    off   3
27   11  off  4    T 45  4    off   3
28   8   off  3    T 30  3    off   2
29   5   off  2    off   2    2     RACE!!! 

F = Fartlek minutes
T = Tempo minutes