| Marathon Training & Racing from Joe Bowman All 50 States & DC under 3:00 |
Now the table below is not intended to push you through a specific weekly workout schedule, but rather is a three
week block of time within which you need to produce these results. The three weeks gives you time to adjust your
intensity and distance and in doing so you'll give each of these workouts a shot or two or three during the 3 week
block. Then it's time to step up to the next block.
week block of time within which you need to produce these results. The three weeks gives you time to adjust your
intensity and distance and in doing so you'll give each of these workouts a shot or two or three during the 3 week
block. Then it's time to step up to the next block.
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| Marathon Training & Racing from Joe Bowman All 50 States & DC under 3:00 |
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OK...does the week below look remotely similar to your normal running week? It's my normal week of running.
Regardless of whether I have a marathon on the schedule, I try to keep a routine similar to this so that I maintain a
sold base.
Regardless of whether I have a marathon on the schedule, I try to keep a routine similar to this so that I maintain a
sold base.
Then once I get within about 8 weeks of marathon race day, the weeks start looking more like the one below. Note
that it's not a lot more mileage; it's simply more intense mileage. And it's not sexy or gimicky stuff...no ladders, no
400s, no 'at 5K pace workouts'...if you know your 5K pace, you're probably racing too many 5Ks right now.
that it's not a lot more mileage; it's simply more intense mileage. And it's not sexy or gimicky stuff...no ladders, no
400s, no 'at 5K pace workouts'...if you know your 5K pace, you're probably racing too many 5Ks right now.
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| When I was working on my 50 states, my normal Sat / Sun out of town marathon looked like this... Sat - Up at 5am, pack travel backpack, head to train station, take train to airport, land at destination by early afternoon, get rental car, find packet pick-up, get a sandwich and a local beer, check in to hotel, go drive some or maybe all of course, stop at a convenience store for food and drink for morning, check out the town in general, find some carbs for dinner, watch the weather channel, go to sleep. Sun - Up at 5:30 (if the race was at 8:00), eat whatever sugary bread product I bought, drink alittle, watch the weather channel, stop eating by 6am, take a nice long warm shower, start dressing (don't forget the deo and nipple protection), do my 'business' (usually more than once), pack my to-go bag, leave so I get to the start about 30 minutes before, sip alittle sports drink, find some bushes if I have too but hopefully just sit in my car til 10 minutes before the start, take one last pee at the car (not quite so easy for the ladies), do a couple of 50 yard turnovers on the way to the start, double check my laces (double knots!), get done by 11:00, grab alittle food and drink, head back to the hotel, hit the shower (yes warm shower, I don't care what they say), check out by noon, back to the airport, on a plane by 3:00, home before dark, at work at 8:00am Monday, do it all again next Saturday. |
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