Alameda Runners – Get After It!

This page is for the intermediate runners who are going to be joining us at the start line in Folsom for the 26.2 mile jog into Sacramento.  You are the runner who can already run for 5 miles and/or sustain a moderate aerobic activity for more than an hour.  Most of you have already completed a half marathon this year and are looking at the last marathon of the year with hope and desire.  You guys already know how to run and are just looking for ways and motivation to get to 26.2 miles.  I consider myself an intermediate marathon runner.  We are people who are capable or running a marathon between 3:30 and 5:00 hours.  3:30 if we are spot on with our training and do not get injured.  4:00 is the goal for average training.  4:30 and up, we are probably limping to the finish line.

I start taking my marathon training seriously 3-4 months before the marathon.  This year, because of the number of people interested in running their first marathon this year, I am taking a 5 month approach.  The first month is a bit of a prelude with the real training beginning in August, about 17 weeks before the marathon on 12/05/10.  I am posting my proposed run training plan for the marathon.  I will stick to this schedule pretty closely but there will be variations in my routine to make room for the Shasta Summit Century and the Folsom Olympic Distance Triathlon.  The events are not listed because they have no bearing on the training for CIM.

Sunday       6/27 Weigh yourself and measure your waist.  Write it down.  Ted 145lbs, 31” waist.
Monday       6/28 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday      6/29 – 40 minutes weights, 60 minutes of core work
Wednesday    6/30 –  Easy 4 mile jog.  90 minutes of yoga
Thursday     7/01 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday         7/02 – 30-60 minutes of cross training
Saturday     7/03 – 8 miles @ 9:00-10:00 pace.
Sunday       7/04 Rest day or stretch

Monday       7/05 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday      7/06 – 40 minutes weights, 60 minutes of core work
Wednesday    7/07 –  Easy 4 mile jog.  90 minutes of yoga
Thursday     7/08 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday         7/09 – 30-60 minutes of cross training
Saturday     7/10 – 8 miles @ 9:00-10:00 pace.
Sunday       7/11 Rest day or stretch

Monday       7/12 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday      7/13 – 40 minutes weights, 60 minutes of core work
Wednesday    7/14 –  Easy 4 mile jog.  90 minutes of yoga
Thursday     7/15 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday         7/16 – 30-60 minutes of cross training
Saturday     7/17 – 8 miles @ 9:00-10:00 pace.
Sunday       7/18 Rest day or stretch

Monday       7/19 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday      7/20 – 40 minutes weights, 60 minutes of core work
Wednesday    7/21 –  Easy 4 mile jog.  90 minutes of yoga
Thursday     7/22 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday         7/23 – 30-60 minutes of cross training
Saturday     7/24 – 8 miles @ 9:00-10:00 pace.
Sunday       7/25 Rest day or stretch

Monday       7/26 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday      7/27 – 40 minutes weights, 60 minutes of core work
Wednesday    7/28 –  Easy 4 mile jog.  90 minutes of yoga
Thursday     7/29 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday         7/30 – 30-60 minutes of cross training
Saturday     7/31 – 8 miles @ 9:00-10:00 pace.
Sunday       8/01 Rest day or stretch

Monday          8/02 – 4 miles 8:15-8:45 pace, 90 minutes of yoga
Tuesday      8/03 – 1 mile warm up, 4 miles of pickups 60 seconds fast 60 slow.  1 mile cool down.
Wednesday    8/04 – swim, yoga
Thursday     8/05 – 6 miles moderate, Plyometrics
Friday         8/06 – Swim, bike or yoga 30-60 minutes
Saturday     8/07 – 7 miles @ 10:30 – 11:00 pace

This is a hard first month.  All of the leg and core work from the plyometrics, core and yoga will pay off when it is time for the marathon.  The older you get, the higher your chance of injury while training for a marathon.  This core training will give you additional strength to help overcome an injury.

This is a tough month.  You will find yourself saying “not another workout” and “I don’t want to…”.  After you make it through July, you will be ready for marathon training.  Your actual hours training per week will go down as you go along because the other activities will drop off as the running increases.  If you don’t want to do a month from hell, you can modify and join us with the beginners on August 7, 2010.

Drink plenty of water 2-4 liters per day.  Circle the date on your calendar.  Tell your friends that you are training for CIM.  Drink a recovery drink.  And the best part of all, eat a lot.?