As a continuation of my post on misconception of training, I wanted to put down my training plan I followed for my marathon. If you have any questions, need help looking over your plan, finding a plan or even have feedback on my plan, I would love to hear from you.
Below is an overview of my 16 week marathon training of what my long run and total miles were. Even though I only listed my long run miles below, I also tried to incorporate a day of speedwork (track workout, usually 800's or fartleks), tempo run and goal paced run. I didn't however follow that exactly (some days were just "runs") but my intention was each run would have a purposed. After I built up to the 18 and 20 mile runs, then long runs under 18 had a lot of goal pace miles included. Above 18 miles I didn't care what my pace was. The goal was to get used to running long miles and staying on my feet.
Week 1 - Total Miles 23 - Long Run 10
Week 2 - Total Miles 21 - Long Run 10- incorporated as a race. Long warmup and double header race
Week 3 - Total Miles 4 - Long Run 0 - Grand Canyon Trip (recovery week)
Week 4 - Total Miles 35 - Long Run 16.5 (my miles prior to week 1 had been in low 30's. Otherwise I would never jump from 23 to 35 in one week)
Week 5 - Total Miles 32 - Long Run 20
Week 6 - Total Miles 3 - Long Run 0 (this is the week I fell and twisted my knee)
Week 7 - Total Miles 25 - Long Run 13 (Tucson half marathon was my long run)
Week 8 - Total Miles 23 - Long Run 14
Week 9 - Total Miles 41 - Long Run 22
Week 10 - Total Miles 38 - Long Run 16
Week 11 - Total Miles 40 - Long Run 22
Week 12 - Total Miles 35 - Long Run 16
Week 13 - Total Miles 41 - Long Run 20
Week 14 - Total Miles 26 - Long Run 15
Week 15 - Total Miles 23 - Long Run 8
Week 16 - Miles week of marathon 7 - MARATHON
Here is what I learned from doing this exercise. DON'T STRESS SO MUCH. I had 2 weeks in my training that were under 5 miles in the week. I stressed about those at the time. Obviously it turned out ok and the downtime and rest was probably well needed and deserved.