This is my training plan to get from where I am to where I need to be. I have just over 28 weeks to get ready and I’m pretty confident that I can do it. So here’s my plan (and for reference – the first Sunday was yesterday, March 11, and I did the prescribed 4-mile run). The sporadic off-days in week 2 and 3 are due to some travel I have planned. Luckily my anniversary and several relevant children’s birthdays all fall on the scheduled off-days.

My goals were

  1. Finish in under 2 hours. I know that’s not fast – but considering where I’m coming from it would be huge.
  2. Build up to 10 miles slowly but steadily.
  3. Continue up to 13 miles … this is more for my ego and confidence.
  4. Taper down volume in the last 2 weeks.

The speed days are really more for me – I like doing them. I decided to work on my base for a while before adding them in but I might substitute one of the weekly 2-mile runs for some time on the track with my boys doing 400x10 intervals at my goal pace.

I would love any feedback on my plan – and if you’re running the 10-miler let me know!

Week Sun Mon Tues Wed Thur Fri Sat
1 4 off 2 2 2 off 2
2 4 2 off 2 2 off 2
3 5 2 2 off 2 off 2
4 5 off 2 2 2 off 2
5 5 off 3 3 3 off 2
6 6 off 3 3 3 off 2
7 6 off 3 3 3 off 2
8 6 off 3 3 3 off 2
9 7 off 3 F 60 3 off 2
10 7 off 4 T 60 4 off 3
11 7 off 4 F 60 4 off 3
12 8 off 4 T 60 4 off 3
13 8 off 4 F 60 4 off 3
14 8 off 4 T 60 4 off 3
15 9 off 4 F 60 4 off 3
16 9 off 4 T 60 4 off 3
17 9 off 4 F 60 4 off 3
18 10 off 4 T 60 4 off 3
19 10 off 4 F 60 4 off 3
20 11 off 4 T 60 4 off 3
21 11 off 4 F 60 4 off 3
22 12 off 4 T 60 4 off 3
23 12 off 4 F 60 4 off 3
24 13 off 4 T 60 4 off 3
25 13 off 4 F 60 4 off 3
26 12 off 4 T 60 4 off 3
27 11 off 4 T 45 4 off 3
28 8 off 3 T 30 3 off 2
29 5 off 2 off 2 2 RACE!!!

F = Fartlek minutes, T = Tempo minutes