Marathon training plan : NYC Marathon (2017.11.05)
| Mesocycle | 1 | 1 | 1 | 1 | 2 | 2 | 2 | 2 | 2 | 3 | 3 | 3 | 3 | 4 | 4 | 4 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Weeks to goal | 15 | 14 | 13 | 12 | 11 | 10 | 09 | 08 | 07 | 06 | 05 | 04 | 03 | 02 | 01 | Race week |
| Week of | M 17 Jul | M 24 Jul | M 31 Jul | M 07 Aug | M 14 Aug | M 21 Aug | M 28 Aug | M 04 Sep | M 11 Sep | M 18 Sep | M 25 Sep | M 02 Oct | M 09 Oct | M 16 Oct | M 23 Oct | M 30 Oct |
| Monday | 10 mi (D) | 9 mi (A) w/ 10 x 100 m strides |
9 mi (LT) w/ 5 mi @ HMP |
8 mi (A) w/ 10 x 100 m strides |
10 mi (LT) w/ 5 mi @ HMP |
6 mi (R) a.m. 4 mi (R) p.m. |
6 mi (R) a.m. 4 mi (R) p.m. |
9 mi (A) | 6 mi (R) a.m. 4 mi (R) p.m. |
14 mi (D) | 15 mi (D) | 14 mi (D) | 6 mi (R) a.m. 4 mi (R) p.m. |
7 mi (R) w/ 8 x 100 m strides |
Rest | Rest |
| Tuesday | 13 mi (D) | 14 mi (D) | 14 mi (D) | 12 mi (D) | 14 mi (D) | 14 mi (D) | 15 mi (D) | 9 mi (VO2) w/ 6 x 800 m @ 5kP |
15 mi (D) | 9 mi (VO2) w/ 2 x (3 x 600 m) @ 5kP |
10 mi (VO2) w/ 6 x 1,000 m @ 5kP |
9 mi (VO2) w/ 5 x 600 m @ 5kP |
11 mi (VO2) w/ 5 x 1,200 m 5kP |
12 mi (D) | 8 mi (VO2) w/ 3 x 1,600 m @ 5kP |
7 mi (R) |
| Wednesday | 5 mi (R) | 5 mi (R) | 5 mi (R) | 5 mi (R) | 5 mi (R) | 5 mi (R) | 6 mi (R) | 6 mi (R) | 6 mi (R) | 6 mi (R) a.m. w/ 6 x 100 m strides 4 mi (R) p.m. |
6 mi (R) a.m. 4 mi (R) p.m. |
6 mi (R) w/ 6 x 100 m strides |
14 mi (D) | 5 mi (R) w/ 6 x 100 m strides |
4 mi (R) | 7 mi (D) w/ 2 mi @ MP |
| Thursday | 9 mi (LT) w/ 4 mi @ HMP |
11 mi (D) | 12 mi (D) | 10 mi (A) | 11 mi (D) | 11 mi (LT) w/ 6 mi @ HMP |
13 mi (D) | 11 mi (D) | 12 mi (LT) w/ 7 mi @ HMP |
10 mi (TU) | 12 mi (D) | 12 mi (TU) | 8 mi (A) w/ 8 x 100 m strides |
4 mi (R) | 7 mi (A) w/ 8 x 100 m strides |
5 mi (R) |
| Friday | 5 mi (R) | 5 mi (R) | 5 mi (R) | 5 mi (R) | 7 mi (A) w/ 10 x 100 m strides |
6 mi (R) | 7 mi (R) w/ 6 x 100 m strides |
8 mi (A) w/ 10 x 100 m strides |
5 mi (R) | 5 mi (R) | 5 mi (R) | 5 mi (R) | 5 mi (R) | 4 mi (R) | 5 mi (R) | 5 mi (R) w/ 6 x 100 m strides |
| Saturday | 15 mi (D) | 18 mi (D) | 18 mi (D) w/ 10 mi @ MP |
15 mi (D) | 21 mi (D) | 20 mi (D) | 16 mi (D) w/ 12 mi @ MP |
15 mi (D) | 22 mi (D) | 18 mi (D) | 18 mi (D) w/ 14 mi @ MP |
17 mi (D) | 20 mi (D) | 9 mi (VO2) w/ 5k race |
6 mi (R) w/ 8 x 100 m strides |
4 mi (R) |
| Sunday | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Rest | 17 mi (D) | 13 mi (D) | NYC marathon |
| Weekly mileage |
57 mi | 62 mi | 63 mi | 55 mi | 68 mi | 66 mi | 67 mi | 58 mi | 70 mi | 66 mi | 70 mi | 62 mi | 68 mi | 58 mi | 43 mi | 28 mi |
Remarks
| Mesocycle | Focus |
|---|---|
| 1 | Endurance |
| 2 | Lactate threshold, endurance |
| 3 | Race preparation |
| 4 | Taper and race |
| Symbol | Meaning |
|---|---|
| 5kP | 5k Pace |
| A | Aerobic |
| D | Distance |
| HMP | Half-Marathon Pace |
| LT | Lactate Threshold |
| MLR | Medium-Long Run |
| MP | Marathon Pace |
| R | Recovery |
| TU | Tune-Up |
| VO2 | VO2 max |
Injury report
- Toe infection (big toe, left foot)
- Out : 2017-08-11 (F) – 2017-08-16
- 2017-08-09 : Mild pain along outer edge of toenail.
- 2017-08-10 (R) : Steady dull pain throughout entire toe. Tolerable during run, very painful shortly after run. Toe red. Speculated toe was fractured (pain similar).
- 2017-08-12 (S) : Pus starting to form along skin at base of toenail. Clear sign of infection, not fracture. Saw doctor; drained pus using sterilized needle, applied bactericidal liquid; prescribed treatment of warm-water salt soaks (3 times per day) followed by light scrub with cotton swab (to remove dead skin), bactrim antibiotics (two per day)
- 2017-08-13 (N) : Pain noticeably reduced. Redness receded to toe only.
- 2017-08-17 (R) : Swelling gone. Color reduced to pink and isolated along base and outside of toenail. Cleared to run.
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