I have a space on London 2022. Ikes!
I would like a plan, 6 months, nice and steady, preferable in KMs and if at all possible in excel format type of thing so I can fine tune. I quite like James Dunne one but it is in miles and not editable. I am getting a decent bit of distance in , done 3 HM so far I do strength and flex and spinning around 3 runs per week.
Thanks
Hi Jonno34 , I can't help directly with the plan, since the one I used fits none of your criteria! Mine was a pdf, printed on one side of A4, and I just noted completed run dates on it in red pen!
However, I'd advise you to think in terms of having a 20-week (for example) plan that you can choose to spread over 6 months, rather than a 6-month plan. I took 20 weeks over a 16-week plan, as the plan's five runs a week plus an "active rest" day simply didn't fit in with my work and other commitments.
Enjoy your training! (Says the woman who hated it and still does!)
Thanks. Probably around where I was going tbh. It will be heading up to 40deg in the summer so I need to build in a bit of flexibility.
I downloaded the Nike run club marathon plan but it’s not in a spreadsheet format but it’s a comprehensive plan which you can print off. The runs are all guided runs on the NRC app.
Good luck with your training 😀👍🏃♂️
Thanks I will have a look.
I[m with Miss Wobble, and you could use the NRC Marathon plannike.com/pdf/Nike-Run-Club-...
5 runs a week, with 2 recovery/easy runs, 2 speed/interval runs, and a long run.
I followed their HM plan last year, and did every one of the runs (70 in total over 14 weeks), injury free, with on my 2 non running days, an hour of yoga/pilates.
I also keep all of my runs/progress on an excel sheet - just love an excel, and note down all of the usual key metrics, time/distance/speed/HR/cadence/which NRC run name I've completed, and as everything is on strava, I also note the temperature and humidity - they do make a difference to how you feel.
NRC app is free, and if you run on your own, as I do, the coaches make for nice company.
Good luck!!! You will be brilliant, and I will be cheering you on from the sidelines with my virtual pom poms 🎉🎉
Thanks, good feedback. I will have a look. I like to fit in a spin class and a TRX for strength and flex, also the spin is a good sweat fest as my spin instructor is amazing! 5 days on top is a bit scary! I will have a look.
You run as you see fit 🙂 A few of the days are very similar anyway. The recovery runs can be used as warm-ups before your main run. Usually there are two short recovery runs on separate days which you can combine if you have time
I got crocked on a fast intervals session ! Once I’m better 🤞 I’m only doing them on grass. My grass sports field is dripping wet though so I switched to a tarmac path 😫
I love the coached runs. I do plenty without though when I like peace and quiet
Good luck 😀👍🏃♂️
That NRC marathon plan PDF is mile-based.
(Trivia time: if you see a measurement in yards on a UK road sign, the number is most usually a measurement in metres. The 9% difference isn't worth bothering about when the number will be rounded to the nearest ten/fifty/hundred anyway. Also motorway marker posts in GB are every 100m. NI is different.)
There are loads of marathon training plans. It depends on how long you have got, how much time you can invest and what is your current level of fitness. For example, what could you run tomorrow easily - 5K, 10K or HM?
Here is a guide I've found helpful:
marathonhandbook.com/4-hour...
You can download the spreadsheet in xls format and it is in both miles and km.
Hi Jonno, I’ve downloaded the beginners and intermediate training plans off the London Marathon portal (where it says Get Started) and I also like the look of the plan on the Lucozade site. Have a look and let us know which you like 👍🏽
I’m another fan of the NRC Marathon plan and have three weeks to go to my next Marathon!
The version I’m using has 1 long run, 1 speed run and 3 recovery runs each week although you can skip some of the recovery runs.
I’ve found that the audio guides are useful for the speed runs because they prompt me at the start and end of each interval etc. For the long run and the recovery run, I usually don’t bother with the audio guidance and just run them.
Is speed important? Does it help the slower paced runs? I was second last in a 10k run recently (I am 58) and to be honest finishing is the important thing!
I’ve hurt myself doing one speed session on a tarmac path. I was yards from the finish when I felt a pain in my glute. The pain since has been around my knee though. I am 64.
These plans - like shoes - are geared towards racing folks who are aiming to win races. We’re not in that category( in our case) so we can focus on core strength, slow run leg building, weights, etc It’s said if you want to race fast you have to train fast. I don’t have that to worry about. I’m running for fun, as I suspect, are you🙂. You can swerve the intervals if you wish. It’s your plan and you’re in charge.
As regards the Nike fast intervals you just shift gears when they tell you, but you decide what your limits are. I overdid it and I’ve suffered the consequences ☺️
Finishing in good condition is everything so I could kick myself for gunning it early on into the plan. I felt marvellous but then then a wheel came off 😬.
I think a taking it steady plan is the best 💪🏃♀️🏃♂️ That way we get to run another day. I run/walk runs and races. Having walk breaks has never bothered me as I just want to get round. Jeffing a marathon is a good idea. Jeff Galloway has plans too! 🙂👍
Don’t worry! It’s not about prescriptive plans, it’s still about one foot in front of the other, running out in the fresh air and enjoying the process. Or it should be 😀
Great advice misswobble 👍 and I do hope your knee is behaving itself better!😀
I managed 10k today doing a slow jog.
I’ve been foam rolling and using my Wobble cushion so hopefully it’ll be mended soon 🦵🙂
With the disclaimer that I've only done one marathon and know nothing about running on roads, I'd say that speed isn't crucial when you're essentially aiming to get round. Finishing was all I wanted from the maratrail and it's what I got.
The main benefit of speedwork and tempo runs for me was that they taught me that I could do something I hated for much longer than I thought I could - so great for mental strength!
For me, I think the speed training allows me to go faster on the longer runs without really putting in more effort. It’s also good to go at an easier pace knowing that I have something in reserve. I see it as putting in some extra effort on a short speed run in order to get payback on the longer runs.
As misswobble noted, the speed sessions on the Nike plan are at a pace you decide on anyway.
For what it’s worth, I’m 61.
I’m dressed and ready to take my knee out for a short plod around the block to see how I get on. I’ve had two clear non-run days so should be rested. I walked the dog yesterday, and had a few hours on the plot the day before, so have kept steadily moving.
Congrats for the London place - so exciting!!!
Hal Higdon has a 30 week novice plan; you could skip the first few weeks, and also one of the weekly runs. It has a km option, although it is based on miles and is not rounded up or down - you can do that yourself though. Scroll down for the run schedule, which is easily copied and pasted into a spreadsheet. Link: halhigdon.com/training-prog...
Also look at one of Hal's Novice 1 plan for information about types of runs, cross training etc. Hal actually suggests switching to this plan after 12 weeks of the Novice Supreme one, and it looks better imo - it has just 3 runs per week and you could space them out to allow rest days between if that works better for you. Link: halhigdon.com/training-prog...
Boston Half Marathon - Very Cold & Very Very Wet 
My first real race (GSR)
Moving House... VERY different running!
