Training plan

This is the training plan that I am using for the 2015 Scotiabank Toronto Waterfront Marathon. It is adapted from the Hansons Marathon Method advanced training plan.

As of May 2015, I have used this plan for 4 marathons, setting two new personal bests in the process, an improvement of 7 minutes overall from a PB set in May 2010.

This plan is based on a goal time of 3:10:00, though I may aim for a time of 3:05. As of mid-May, I still have a few weeks to decide. Both times would be personal bests. I held a 3:08 pace solo through 30km at the 2014 TCS New York City Marathon (very hilly course!), so I believe that both goals are achievable.

Notes: While the distances here are in miles, the paces are based on min/km. Speedwork distances are in metres. Total miles for a week include additional warm-up miles for the longer runs.

 Distances

WeekMonTueWedThuFriSatSunTotal (w/warm-up)
1OFFOFFOFFEasy 6Easy 6Easy 6Easy 826
2Easy 612 x 400, 400 recoveryOFFEasy 6Easy 6Easy 6Easy 841
3Easy 68 x 600, 400 recoveryOFFTempo 6Easy 7Easy 6Long 1046
4Easy 66 x 800, 400 recoveryOFFTempo 6Easy 6Easy 8Easy 845
5Easy 65 x 1000, 400 recoveryOFFTempo 6Easy 7Easy 6Long 1247
6Easy 64 x 1200, 400 recoveryOFFTempo 7Easy 6Easy 10Easy 847
7Easy 6Ladders, 400 recoveryOFFTempo 7Easy 7Easy 8Long 1454
8Easy 63 x 1600, 600 recoveryOFFTempo 7Easy 6Easy 10Easy 1049
9Easy 86 x 800, 400 recoveryOFFTempo 8Easy 7Easy 8Long 1557
10Easy 63 x 1600, 600 recoveryOFFTempo 8Easy 6Easy 10Easy 1050
11Easy 86 x 1600, 400 recoveryOFFTempo 8Easy 7Easy 8Long 1661
12Easy 64 x 2400, 800 recoveryOFFTempo 9Easy 6Easy 10Easy 1055
13Easy 83 x 3200, 800 recoveryOFFTempo 9Easy 7Easy 8Long 1662
14Easy 62 x 4800, 1600 recoveryOFFTempo 9Easy 6Easy 10Easy 1055
15Easy 83 x 3200, 800 recoveryOFFTempo 10Easy 7Easy 8Long 1663
16Easy 64 x 2400, 800 recoveryOFFTempo 10Easy 6Easy 10Easy 1056
17Easy 86 x 1600, 400 recoveryOFFTempo 10Easy 7Easy 8Easy 855
18Easy 6Easy 5OFFEasy 6Easy 6Easy 3Race !52

 

Paces

Paces(min/km)
Easy5:15
Speed3:50
Tempo4:25
Strength4:15
Long4:50
Goal4:25