13 weeks to Boston! **TRAINING PLAN**

My friend Lesley called me this morning for some training insight and motivation so it got me thinking about my own “plan”

I have always wanted to follow a plan, and this is the one I usually choose so that I stick to the long runs scheduled. My plan is to use this one for Boston. It will be tough to get the long runs in on the weekends because of ski season, so my rest day will be Saturday and I will try to figure out my long run day if I can’t squeeze it in on Sundays. This comes from a girl who tries to “wing” it so wish me luck!

My advice – chose a goal race or ride – if it is a long one, be sure to build up your long miles in a plan. Search on the web for what others are doing, but basically keep steady in your training – maybe 2 days off max if not cross training, and build up the long miles gradually and then leave room to taper for the event ahead of time. If it is multisport be sure to build in around the long days with recovery days so you don’t burn yourself out. And no matter how addicted you become, take a day off. Ok, at least keep the run or ride short on rest day. : )

Signed “a true addict”

Here we go! Boston bound!

Marathon Training Schedule: Advanced-I from Hal Higdon’s website

Week Mon / Tue / Wed / Thur / Fri / Sat / Sun
1 / 3 m / 7 m / 3 m / 3 x hill / rest / 5 m pace / 10

2 / 3 m / 8 m / 3 m / 30 Tem /rest/ 5 m run / 16

3 / 3 m / 8 m / 4 m/ 4 x 800 / rest / 6 m pace / 17

4 / 3 m /9 m / 4 m / 4 x hill/ rest / 6 m pace/ 12

5 /3 m /9 m/ 4 m / 35 Tem / rest / 7 m / 19

6 / 4 m /10 m/ 5 m / 45 Tem/ rest / 10 m / 20

7 /4 m /6 m / 5 m / 7 x 800/ rest / 6 m pace/ 12

8 / 4 m /10 m / 5 m / 7 x hill/ rest / 10 m pace/ 20

9 / 5 m / 6 m / 5 m / 45 tem / rest/ 6 m / 12

10 / 5 m / 10 m /5 m / 8 x 800 / rest /10 m pace/ 20

11 / 5 m / 8 m / 5 m / 6 x hill / rest / 4 m pace / 12

12 /4 m / 6 m / 4 m / 30 Tem / rest / 4 m / 8

13 /3 m/ 2 m / 3 m/ 4 x 400 / rest/ 2 m / Boston Marathon

Date of the Boston Marathon is Monday, April 21 which is late this year, hopefully will provide more time for fine tune training!

Next: Goals

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Nancy Cook 2021

About Nancy

Nancy Peck Cook is a trainer and speaker who has presented in front of large and small audiences for the past 25 years.  Her work as an executive and volunteer trainer for the American Cancer Society during the growth of the signature activity Relay For Life trained professionals to be more confident and successful in their roles. 

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