Training Plans for the New Years Double
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Double Marathons, Intermediate Training Plan
The Coach | Intro to the Plan | The Plan | Words of Caution

The Coach

Adam, The Boring Runner, is an RRCA certified running coach, 1:29 half marathoner, and 3:04 marathoner. Adam specializes in coaching runners at all levels from beginner to Boston Qualifier who realize that training for races is serious but should always be fun. When not boring his friends/family/strangers on the street/2 year old son/house plants/ about marathon training plans, he blogs at http://www.TheBoringRunner.com/.

Adam is accepting new clients if you are looking for a run coach to help you achieve your goals - be that finishing a new distance or breaking through a training plateau.

Adam wants people to feel free to contact him with questions about this plan.

Contact Adam via his website http://www.TheBoringRunner.com or via email here.


Intro to the Plan

The intermediate marathon-marathon training plan is focused on runners who have previous marathon training background.  The goal is to finish strong during both marathons with an emphasis on feeling okay the next week – and more importantly, staying upright for all 52.4 miles!  In general, the emphasis is to learn how to run on fatigued legs and get into the mindset of not being 100% fresh. That is, not only getting the muscles to adapt to the idea and then mentally getting adapted to the idea to get moving again the next day. 

The intermediate plan focuses on 50-60% of total mileage on the weekend with some speedwork during the week to help increase VO2 max and increase overall running economy.  There is an optional spot for the Dallas White Rock Marathon and/or a Turkey Trot 10k.  If you are not planning on running the Dallas White Rock marathon, replace with a 22 mile long run.

Prior to starting this plan one should have a 35 mile per week base and have ran speedwork during a prior marathon training plan.  Speedwork paces are as follows:

  • 800s at 5K pace
  • 1600s at 10K pace with 800 recovery
  • 3200s at 15K pace with 1600 recovery
  • Strides: Any run with strides, run 95% effort (3K pace) for 100m with 800m recovery.  Do this 10 times.
  • Tempo Runs: Warm up a mile and cool down mile at your long run pace.  Middle tempo miles at half marathon pace
  • General Aerobic Runs: These should be 45-60 seconds slower than marathon pace
  • Long Slow Runs: These should be 90 seconds slower than your normal marathon pace

 

The Plan

Date Info Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Mileage Weeks to Race
8-Oct Miles 0 6 4 7 0 15 6 38 12
8-Oct Details Rest / 1 hr cross train 4 miles at Tempo Easy / Recovery General Aerobic Rest LSR Pace LSR Pace   Build
15-Oct Miles 0 6 4 7 0 16 8 41 11
15-Oct Details Rest / 1 hr cross train 4 miles at Tempo Easy / Recovery General Aerobic Rest LSR Pace LSR Pace   Build
22-Oct Miles 0 7 5 8 0 14 9 43 10
22-Oct Details Rest / 1 hr cross train General Aerobic Easy / Recovery General Aerobic w/ strides Rest LSR Pace LSR Pace   Recovery
29-Oct Miles 0 8 5 8 0 17 10 48 9
29-Oct Details Rest / 1 hr cross train 6 miles at tempo Easy / Recovery General Aerobic w/ strides Rest LSR Pace LSR Pace   Build
5-Nov Miles 0 8 5 9 0 19 12 53 8
5-Nov Details Rest / 1 hr cross train 6 miles at tempo Easy / Recovery 4x1600s Rest LSR Pace LSR Pace   VO2
12-Nov Miles 0 10 5 10 0 22 14 61 7
12-Nov Details Rest / 1 hr cross train General Aerobic Easy / Recovery 3x3200 Rest LSR with 10 at Marathon Pace LSR Pace   VO2
19-Nov Miles 0 10 5 10 0 15 9 49 6
19-Nov Details Rest / 1 hr cross train General Aerobic Easy / Recovery 10K race
(Thanksgiving)
Rest LSR Pace LSR Pace   Recovery
26-Nov Miles 0 11 5 10 0 20 16 62 5
26-Nov Details Rest / 1 hr cross train 8 miles at tempo Easy / Recovery 10x800s Rest LSR Pace LSR Pace   VO2
3-Dec Miles 0 11 5 10 0 14 26.2 66.2 4
3-Dec Details Rest / 1 hr cross train 8 miles at tempo Easy / Recovery General Aerobic Rest LSR Pace Dallas White Rock   VO2
10-Dec Miles 0 7 4 5 0 15 9 40 3
10-Dec Details Rest / 1 hr cross train General Aerobic Easy / Recovery General Aerobic w/ strides Rest LSR Pace LSR Pace   Taper
17-Dec Miles 0 6 3 4 0 10 6 29 2
17-Dec Details Rest / 1 hr cross train 3 miles at tempo Easy / Recovery General Aerobic w/ 4xstrides Rest LSR Pace LSR Pace   Taper
24-Dec Miles 0 6 5 Rest 5 3 0 19 1
24-Dec Details Rest / 1 hr cross train General Aerobic General Aerobic w/ 4xstrides Rest General Aerobic General Aerobic Rest   Taper
31-Dec Miles 26.2 26.2 0 0 0 0 0 52.4 0
31-Dec Details Race Race Rest Rest Rest Rest Rest   Race

 

Words of Caution

You accept this training plan at your own risk. You understand that any fitness plan should not be undertaken without the guidance and supervision of your doctor. These plans are provided as a tool for general guidance.

 

 

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