20 Week Program

2015.05.02

This is the training program that I am currently using, which is mostly based on Marathon Training Program from CoolRunning.com. Their program is originally created for Intermediate runners who expect to run under 3:30. For my age group bracket (40-44) for the Boston Marathon I must run under 3:15 (and my ideal aim is to run close to 3:00), and it seemed like a perfect fit for my realistic goal of running between 3:07 and 3:10.

Please, make a note that there’s a pre-training period of 4-5 weeks, like a prerequisite, if you check out the link. Of course, if you’ve been running regularly 4-8 miles on daily basis, you may not need the pre-training period.

It may not be the best program for you. (We all know there are many factors to consider once you get into it very deep.)

I do not know if it is for me.

But when I examined my Surf City Marathon result, despite the bad knee injury during the race, I came to a conclusion that it is best to invest time into this endeavor, building far greater endurance and increasing speed quite a bit to qualify safely, before considering to run another marathon before the Registration for the 2016 Boston Marathon opens some time in September.

And it seemed to me that this program would require quite of bit of diligence and perseverance on my part, but I was, and still am, quite determined to achieve my goal, so I am following it as best as I can and am still sticking to it.

We will see if the program works next September, but as far as endurance goes, it’s been working so far for me.

I’ve talked about this 20-week program on my Back to Basics post, but it is always good to share it again.

Week Countdown Week Mon Tue Wed Thur Fri Sat Sun Total Amount
Pre-training 1 Rest 4 6 4 6 3 8 31
0
Pre-training 2 Rest 4 6 4 6 3 8 31
0
Pre-training 3 Rest 4 6 4 6 3 8 31
0
Pre-training 4 Rest 4 6 4 6 3 8 31
0
Week 1 Rest 4 6 4 6 3 10 33
0
Week 2 Rest 5 3 5 6 3 11 33
0
Fartlek (5 miles)
Week 3 Rest 0.75 3 6 6 3 12 30.75
0
6 Hills (220 yards = 0.125 miles) at 5K-10K pace, 1-2 minute break between intervals
Week 4 Rest 5 3 6 6 3 6 29
0
Fartlek (5 miles)
Week 5 Rest 1.25 4 6 6 3 14 34.25
0
6x 440s 5K pace
Week 6 Rest 1.7 4 7 7 4 8 31.7
0
4-5 Long Hills (400-600 yards = 0.3409 miles) at 5K-10K pace
Week 7 Rest 3 4 7 7 3 16 40
0
3 x Mile at 5K-10K pace
Week 8 Rest 3 5 7 7 4 9 35
0
6 x 880s (=1/2 miles) at 5K-10K pace
Week 9 Rest 0.75 4 7 7 4 18 40.75
0
6-7 Hills at 5K-10K pace
Week 10 Rest 3 5 8 8 5 10 39
0
6 x 880s (=1/2 miles) at 5K-10K pace
Week 11 Rest 1.5 5 8 7 4 20 45.5
0
5-6 Long Hills (1/4 miles long) at 5K-10K pace
Week 12 Rest 4 4 8 8 3 12 39
0
4 x Mile at 5K-10K pace
Week 13 Rest 2 4 6 6 3 22 43
0
4 x Fast 880s at 5K minus 10 secs
Week 14 Rest 1.5 3 8 6 3 12 33.5
0.00
6 x 880s (=1/2 miles) at 5K pace
Week 15 Rest 4 3 5 5 3 24 44
0
4 x Mile at 5K-10K pace
Week 16 Rest 6 4 8 6 4 12 40
0
Week 17 Rest 1.5 3 5 Rest 3 26 38.5
0.00
6 x 880s (=1/2 miles) at 5K pace
Week 18 Rest 5 3 6 6 3 12 35
0
Fartlek (5 miles)
Week 19 Rest 4 3 5 5 3 10 30
0
Final Week Rest 5 4 5 3 Rest 2 26.2
0
Fartlek (5 miles)
Total 845.15

 

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  1. 500 Miles | Dreaming of Running Boston Marathon - May 20, 2015

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