Training Plan
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Contents:

  • Four Training Principles That Work For Every Marathoner
  • Definitions
  • Suggestions For Using This Plan
  • Starting the 17 Week Training Period
  • The 17 Week Training Plan
  • What Can I Expect To Run A Marathon In?
  • Cincinnati Flying Pig Marathon Day
  • Recovery Period
    Training Calendar

    • Recovery Period

    Recovery Week One - May 4 - May 9
    Tip: Respect the marathon distance. It pounds your body. Even after the soreness disappears you have tissue damage. It will take up to a month to completely heal. Your body is very ripe for injury now. Give it the opportunity to recover. The best form of recovery is rest.
    Training: Abstain from running the entire week. Take a couple of days completely off after the marathon and only then walk during the rest of the week.
    Quote: "Training is a case of stress management. Stress and rest, stress and rest." - Brooks Johnson
    Recovery Week Two - May 10 - May 16
    Tip: Now what do you do? Ideally you enjoyed your marathon experience and will set some future goals. However, if you do not feel the urge to do a bit of running, follow those feelings. Do not worry. This "let down" is a natural response to the physical and mental preparation you undertook.
    Training: 20-30:00 SRR; 20-30:00 SRR; 20-30:00 SRR; 20-30:00 SRR
    Quote: "Whenever you win a big race, there's always a letdown. And actually, the race has diminished in importance right after you've won it. It's gone." - Frank Shorter, after Munich
    Recovery Week Three - May 17 - May 23
    Tip: Generally it requires as many days to recover from racing as the number of miles in the event.
    Training: 20-30:00 SRR; 20-30:00 SRR; 20-30:00 SRR; 45-60:00 MRR
    Quote: "There is no finish line." - Nike advertising slogan
    Recovery Week Four - May 24 – May 30
    Tip: The symptoms of aging are virtually the same as symptoms resulting from inactivity.
    Training: 20-30:00 SRR; 45-60:00 MR; 20-30:00 SRR; 45-60:00 MRR
    Quote: "God's been good to me. I've caught a few bad breaks along the way, but God likes me. And I like Him, too. Time marches on and here I am way up in my 80s. Jeepers. I want to run till I'm 100. I'll never stop. People ask me about my philosophy of life all the time. I just put one foot in front of the other and keep going." - John A. "Old John" Kelley, from "Young at Heart"
    Recovery Week Four - May 28 - June 3
    Tip: The symptoms of aging are virtually the same as symptoms resulting from inactivity.
    Training: 20-30:00 SRR; 45-60:00 MR; 20-30:00 SRR; 45-60:00 MRR
    Quote: "God's been good to me. I've caught a few bad breaks along the way, but God likes me. And I like Him, too. Time marches on and here I am way up in my 80s. Jeepers. I want to run till I'm 100. I'll never stop. People ask me about my philosophy of life all the time. I just put one foot in front of the other and keep going." - John A. "Old John" Kelley, from "Young at Heart"