This week has been great, I’m finally back on board with my running after getting back from Amsterdam (and Kilimanjaro). And I’m not just running because I have to, I’m loving it again!
Monday – 5K run along the Thames.
Tuesday – 3 miles along a trail near our house, we’re just getting to know the area so we ran 1.5 miles in one direction (uphill) and 1.5 miles downhill back to the house.
Wednesday- Off – just cycled to and from the train station, had a meeting with my new accountant and had my nails done with Corey in London.
Thursday – 4 mile run along the Thames path – Tom encouraged me to pick up the pace for the last half mile, which I really needed. I feel like I’ve lost so much speed over the past year but right now I’m focusing on returning to running without worrying too much on speed.
Friday – Walk in the woods behind our house with Tom then a weights session with BW Commando.
Saturday – GunPowder parkrun 5K at 8.20 pace
Sunday – 7 miles
My first long run in AGES – I don’t think I’ve run more than 6 miles since October last year. It was hot but I took it really slow – not even taking a watch. I preplanned the 7 miles and just ran, listening to podcasts as I ran, enjoying the freedom of not running in a city! Straight to Starbucks after – they’re already getting used to the sight of me in their shop very sweaty ordering a Cold Brew!
Here’s the plan I’ve put together for the next 11 weeks of NYCM – it includes quite a few hills which luckily this time round don’t have to be done on a treadmill, there are plenty around Henley. Monday’s runs are going to be very casual, a very slow recovery run. My weights sessions are running focused to help my knee rehab and improve my strength – these are with Brad from BW Commando. I’m yet to find a studio in Henley so will be doing my yoga using my ClassPass in London.
10-12 Week New York Marathon Training Plan
|29/08||3 miles||3 x hill + weights||Rest or yoga||5 miles||weights||rest||10|
|05/09||3 miles||4 x 800 + weights||Rest or yoga||5 miles||weights||rest||12|
|12/09||3 miles||4 x hill + weights||Rest or yoga||6 miles||weights||rest||14|
|19/09||3 miles||5 x 800 + weights||Rest or yoga||6 miles||weights||rest||16|
|26/09||3 miles||5 x hill + weights||Rest or yoga||7 miles||weights||rest||18|
|3/10||3 miles||5 x 800 + weights||Rest or yoga||7 miles||weights||rest||20|
|10/10||3 miles||6 x hill + weights||Rest or yoga||8 miles||weights||rest||16|
|17/10||3 miles||6 x 800 + weights||Rest or yoga||8 miles||weights||rest||22|
|24/10||3 miles||7 x hill + weights||Rest or yoga||9 miles||weights||rest||10|
|31/10||3 miles||4 x 400 + weights||Rest or yoga||rest||rest||shake out run||26.2|
Hi Charlie. Good to see you’re back running again and enjoying it. A 22 mile long run is really quite far though, and will take a lot out of you. I don’t think you need to run that far before the race but if you’re adamant you want to, you should definitely leave more than two weeks between your longest run and race day to give yourself time to recover.
Hope this is helpful. Best of luck with your training.
Thanks Laura, I may well change things around, but I do like having a 22 miler under my belt as a confidence boost and have found that the two marathons I’ve done this in have gone far better than those without! However will def take your advice about the rest and may swap things around!
Looks like a great training plan and nice way to ease back into things! Hope you have a great rest of the week of workouts.
Very exciting you have a plan all mapped out! I’m running a marathon in less than two weeks and getting quite nervous about it. It’s not my first (it’s my 11th!), but this training cycle has been challenging and full of injury. I started with Hansons training plan, which maxes out at 16 mile long run, and had to cut the mileage way back. So, I’ve only had a 16 mile long run for this race! That makes me very nervous. I usually go 22 miles also. It just gives you confidence I think. Good luck on your training!!
I agree- I like 22 miles for peace of mind on race day! However I may have to cut it depending on how my body is responding. Good luck with your marathon!
Good to see you have a plan! Is there a reason your taper is so short- I’m really curious! Also v. jealous of NYC Marathon, would love to do it one day!
Thanks Pippa, my taper is short partly because the plan is short, partly because I’m not running for a PB and partly because I’m going straight into training for another marathon after (more to come soon!) But as always my plan is just a guide, and if I feel like I need more rest/taper as race day approaches then I’ll make sure to adjust it!
I agree that it helps to have a 22! Otherwise, it’s a more painful jump in distance on race day.
I did a similar plan to get back to race condition in a short time, but I actually increased the long run a little more at the front end so I could have a couple longer at the end.
(I had two tentative plans and went for that one as I ran and discovered where I still felt great and could start with more on Sat increases until it was higher and then the jumps in #s weren’t as much at the end.)
Good luck with all your races!