I have been looking for a marathon training program for the St. Louis Rock ‘n’ Roll Marathon. My goal is to qualify for the Boston Marathon, so I am going to have step it up.
I have settled on a modified Hal Higdon Advanced 2 training program. The program incorporates more than one twenty mile run, which I have found works well for me. I have added a second day of rest a week as I tend to need two days off a week for rest.
Here are my plans to get me ready for the St. Louis Rock ‘n’ Roll and to qualify for the Boston Marathon:
The interval training will be Yasso 800’s run at a 3:30 pace. If you are not familiar with the Yasso 800, that means I will be running 800 meters in 3:30 and then jogging for 3:30.
Hill training will be done on the treadmill, as I live in a flat area. I use a plan that I found on Runner’s World that gradually works the treadmill up to an incline of 9.
Tempo runs will be run at an 8 min/mile pace.
Pace runs will be run at an 8 min/mile pace. I have the entire month of May and most of June to do speed work and some hill work.
I am not signing up for the Evansville Half Marathon. If I find in October that I am satisfied with my conditioning level, at that time I can go ahead and sign up for the Evansville Half.
Following is my training program:
St. Louis Rock ‘n’ Roll Marathon Training Program
|1||June 24 |
|3 x hill||3 m run||30 tempo||5 m pace||Rest||June 30|
|2||July 1 |
|30 tempo||3 m run||3 m pace||5 m run||Rest||July 7|
|3||July 8 |
|4 x 800||3 m run||30 tempo||6 m pace||Rest||July 14|
|4||July 15 |
|4 x hill||3 m run||35 tempo||6 m pace||Rest||July 21|
|5||July 22 |
|35 tempo||3 m run||3 m pace||7 m run||Rest||July 28|
|6||July 29 |
|5 x 800||3 m run||35 tempo||7 m pace||Rest||Aug 4|
|7||Aug 5 |
|5 x hill||4 m run||40 tempo||8 m pace||Rest||Aug 11|
|8||Aug 12 |
|40 tempo||4 m run||3 m pace||8 m run||Rest||Aug 18|
|9||Aug 19 |
|6 x 800||4 m run||40 tempo||Rest||Rest||Aug 25|
|10||Aug 26 |
|6 x hill||4 m run||45 tempo||9 m pace||Rest||Sept 1|
|11||Sept 2 |
|45 tempo||5 m run||4 m pace||10 m run||Rest||Sept 8|
|12||Sept 9 |
|7 x 800||5 m run||45 tempo||6 m pace||Rest||Sept 15|
|13||Sept 16 |
|7 x hill||5 m run||50 tempo||10 m pace||Rest||Sept 22|
|14||Sept 23 |
|45 tempo||5 m run||5 m pace||6 m run||Rest||Sept 29|
|15||Sept 30 |
|8 x 800||5 m run||40 tempo||10 m pace||Rest||Oct 6|
|16||Oct 7 |
|6 x hill||5 m run||30 tempo||4 m pace||Rest||Oct 13|
|17||Oct 14 |
|30 tempo||4 m run||4 m pace||4 m run||Rest||Oct 20|
|18||Oct 21 |
|4 x 400||3 m run||Rest||2 m run||Rest|
Any suggestions or constructive criticisms?