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12 Weeks to Marathon Plan...

  • 05-03-2012 3:21pm
    #1
    nellocono
    Registered Users, Registered Users 2 Posts: 419 ✭✭


    So I was planning for ages to run the Cork marathon but haven't really started a proper marathon plan as of yet ( i know, i know...)

    On the positive side, I have a decent base, my PB over 10 miles (Dungarvan) is 78.30... I wont mention Ballycotton yesterday :o

    Anyhow, I am going to follow the plan below over the course of the next 12 weeks which I am hoping will get me into marathon shape in at least sub 4 time which would be great.

    Any advice and criticism on the below would be much appreciated...


Comments

  • #2
    ger664
    Registered Users, Registered Users 2 Posts: 2,402 ✭✭✭ger664


    As this is your first crack at the marathon distance.

    12 weeks is not enough time to buildup the mileage safely as outlined in the schedule above. There are no rest/step back weeks and there is no wiggle room for injuries/setbacks. You probably could do it but If you have not entered for Cork I would skip it and aim for an autumn/late summer Marathon instead using a 18 week schedule.


  • #3
    nellocono
    Registered Users, Registered Users 2 Posts: 419 ✭✭nellocono


    Ok cheers Ger. Not what I was hoping for but I know I left this late, just had too many sports on to concentrate solely on running.

    I have gone to half marathon distance before so I know what that is like.. I think I will give it a solid month of training in March and if I am coping well with the mileage I will drive on...


  • #4
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    Think I might steal that! If you don't mind.

    Planning on doing Cork, did Dublin in just under 4. Have done a couple of half marathons and ten milers since then to avoid getting rusty. Might deviate slightly but gives me an idea anyway, only out a couple of times a week at moment and need something to follow.


  • #5
    ger664
    Registered Users, Registered Users 2 Posts: 2,402 ✭✭✭ger664


    If you are going to give it a bash then you might do the following

    Concentrate on finishing it so put the 4 hour to the back of your mind. Get to the start fresh and finish.

    Swap the rest day after the LSR with Monday's 5M Recovery

    Do the LSR as follows

    12,14,10,16,8,18,6,20,6,20,14,10 with no PMP miles in any esp the 8 and 6 milers. Do no run on the Tuesday before 18/20 mile LSR and do a 8-10 mile Steady Run the tuesday after the three 18/20 LSR.


  • #6
    nellocono
    Registered Users, Registered Users 2 Posts: 419 ✭✭nellocono


    Hi Ger,
    Thanks for the advice, I see what you are doing there, and it looks like I would make it to the finish line much fresher...

    Attached is the new schedule now - Maybe I should move this to the Logs section!


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