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Baltimore Marathon Training Plan

Posted Aug 27 2012 7:00am


So here's my 26.2 training plan, please feel free to comment/critique/point and laugh
I'm running the Baltimore Marathon on October 13 with a goal time of sub-4. This will be my second full, the last one being Baltimore 2011. The course is roughly the same as last year, so no surprises. Last year I bonked hard in the second half, so I know to watch my pace more closely this time around and to be prepared for the hills from miles 16-20.

As far as training goes this year, I ran the Frederick 5K and 1/2 in May with a 20:16 and 1:39:59, respectively. I was in pretty good shape but after Frederick I had to put running to the side to focus on my Masters thesis. I finished my thesis and restarted my training in August with about 8 weeks to go until B'more. My speed and endurance are down but not completely out.

So here's my plan: To run a sub-4 I need to clock 9 min miles. I can comfortably run around 8mm, so I plan to run the race at my normal pace and walk every other mile until my overall split is a 9mm. In other words, if I run to the 2 mile mark in 16 minutes I'll walk until the 18 minute mark, then start running again. This will force me to control my pace, especially in the beginning, and hopefully keep me with enough energy to push hard to the finish.

I will train by focusing on building a long base to build endurance and focusing on hills to prepare for the Bmore course. I plan on running four times a week with a base mileage of 26 miles (week 1, right now, with an 8 mile long run) and building to a peak mileage of 52 miles (week 6, Sep 29, 22 mile long run). All of my long runs will use my marathon race plan of two miles running then walking back to a 9mm pace.

I think training this way will build endurance and focus on meeting my goal. I prefer to run a 22-mile ultimate long run instead of a 20 since I bonked last year and I feel part of that bonk was only running a 20-miler in training. Also, I took a two-week long recovery period that I took too liberally. I'm incorporating those lessons into this year and trying to "fix" them.

So, if you read all of this, please let me know what you think and how you would adjust this if it were you, if at all. I appreciate the feedback and wish everyone good luck heading into this fall season!
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