Training Plans & Execution

Marathons I Have Run

Kiawah Island December 2009 - Charleston January 2011 - Myrtle Beach February 2012

UC Myrtle Beach Marathon Runners

Pace Calculator

Three Runs, Two Cross Train Days Per Week

The Runs:

1. Repeats for 10 Minutes or less for a total of 3 miles

2. 20 to 45 minutes comfortably hard

3. 1 to 3 hours 30 seconds slower than marathon goal pace

3/4/2017 Myrtle Beach Marathon Training

Boston Qualifying Time For Age 60 to 64 = 3:55 (Pace = 8:57) (Need 3:35 to ensure acceptance. Pace 8:00)
Week Weeks
To Go
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Running Miles Week
Ending
1 16 Cross Track 3 Miles   6 - 2 @ 7:14     13 @ 8:30 22 11/21/2015
2 15 Cross Track 3 Miles   7 - 5 @ 8:00     15 @ 8:45 25 11/28/2015
3 14 Cross Track 3 Miles   7 - 5 @ 7:44     17 @ 8:45 27 12/5/2015
4 13 Cross Track 3 Miles   6 - 4 @ 7:29     20 @ 9:00 29 12/12/2015
5 12 Cross Track 3 Miles   6 - 3 @ 7:14     18 @ 8:45 27 12/19/2015
6 11 Cross Track 3 Miles   6 - 5 @ 7:29     20 @ 8:45 29 12/26/2015
7 10 Cross Track 3 Miles   8 - 6 @ 7:44     13 @ 8:15 24 1/2/2016
8 9 Cross Track 3 Miles   6 - 3 @ 7:14     18 @ 8:30 27 1/9/2016
9 8 Cross Track 3 Miles   6 - 4 @ 7:29     20 @ 8:30 29 1/16/2016
10 7 Cross Track 3 Miles   11 - 10 @ 8:00     15 @ 8:20 29 1/23/2016
11 6 Cross Track 3 Miles   6 - 5 @ 7:29     20 @ 8:30 29 1/30/2016
12 5 Cross Track 3 Miles   11 - 10 @ 8:00     15 @ 8:10 29 2/6/2016
13 4 Cross Track 3 Miles   8 - 7 @ 8:00     20 @ 8:15 31 2/13/2016
14 3 Cross Track 3 Miles   6 - 5 @ 7:29     13 @ 8:00 22 2/20/2016
15 2 Cross Track 3 Miles   6 - 3 @ 7:14     10 @ 8:00 19 2/27/2016
16 1 Cross Track 1.5 Miles   3 - 2 @ 8:00     26.2 @ 8:00 30.7 3/5/2016

 

3/4/2017 Myrtle Beach Marathon Training

Boston Qualifying Time For Age 60 to 64 = 3:55 (Pace = 8:57)
Week Weeks
To Go
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Miles Week
Ending
1 15                 11/28/2015
2 14                 12/5/2015
3 13                 12/12/2015
4 12                 12/19/2015
5 11                 12/26/2015
6 10                 1/2/2016
7 9                 1/9/2016
8 8                 1/16/2016
9 7                 1/23/2016
10 6                 1/30/2016
11 5                 2/6/2016
12 4                 2/13/2016
13 3                 2/20/2016
14 2                 2/27/2016
15 1                 3/5/2016

 

2012 Myrtle Beach Marathon Training
Boston Qualifying Time For Age 55 - 3:40 (Pace = 8:23) My Time - 3:44:48 (Pace = 8:35)
Week Weeks
To Go
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Miles Week
Ending
1 21 Work Work 4 @ 8:16 4 @ 8:09 Work 4 @ 8:08 12 @ 10:19 24 10/1/11
2 20 Rest 9 @ 8:30 Work Work Baby Sit 13 @ 8:42 4 @ 8:04 26 10/08/11
3 19 Work Work 8 @ 8:25 8 @ 8:19 Work 8 @ 8:18 ZOO 24 10/15/11
4 18 Rest 18 @ 9:06 Work Work 4 @ 7:46 8 @ 8:06 8 @ 8:06 38 10/22/11
5 17 Work Work 8 @ 8:39 10 @ 8:21 Work 10 @ 8:15 Rest 28 10/29/11
6 16 Rest 22 @ 8:59 Work Work 6 @ 7:54 Rest 8 @ 7:54 36 11/5/11
7 15 Work Work 11 @ 8:11 11 @ 8:11 Work 17 @ 8:42 Sick 39 11/12/11
8 14 Rest Sick Work Work 4 @ 7:52 16 @ 9:14 Rest 20 11/19/11
9 13 Work Work 8 @ 7:57 3 @ 7:24 Thanksgiving 20 @ 8:38 Rest 31 11/26/11
10 12 Rest 8 @ 8:26 Work Work 4 @ 8:18 18 @ 8:31 Rest 30 12/3/11
11 11 Work Work 5 @ 7:46 8 @ 8:14 Work Work 10 @ 8:51 23 12/10/11
12 10 Rest 12 @ 8:10 Work Work 20 @ 8:36 Rest 8 @ 8:17 40 12/17/11
13 9 Work Work 12 @ 7:55 Babysit Babysit 22 @ 8:24 Rest 34 12/24/11
14 8 Rest 12 @ 8:15 Rest 12 @ 7:56 Rest 22 @ 8:18 Stationary Bike 46 12/31/11
15 7 Work Work 8 @ 8:09 8 @ 7:54 Work Work 15 @ 8:34 31 1/7/12
16 6 3 (Bicycle) 12 @ 7:58 Work Work 4 @ 7:27 12 @ 8:15 Work 28 1/14/12
17 5 Work Work 24 @ 8:26 4 @ 8:43 Work Work 16 @ 8:03 44 1/21/12
18 4 Rest 12 @ 7:49 Work Work 6 @ 8:01 6 @ 8:07 Work 24 1/28/12
19 3 Work Work 23 @ 8:13 4 @ 8:11 Work Work 8 @ 7:57 35 2/4/12
20 2 Rest 13 @ 7:55 Work Work Rest Rest Work 13 2/11/12
21 1 Work Work 4 @ 8:21 Rest Rest Rest 26.43 @ 8:31 30.2 2/18/12

 

2011 Charleston Marathon Training (3:32:07)
Boston Qualifying Time For Age 55 - 3:45 My Time - 3:32 Beat it by 13 Minutes
Week Weeks
To Go
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Miles Week
Ending
1 21 Rest 8 x 1/4 Work Work 7 @ 8:14 Bike 11 @ 8:35 20 08/28/10
2 20 Work Work 4 x 1/2 7 @ 8:14 Work 15 @ 8:49 Bike 24 09/04/10
3 19 Rest Speed Work Work Work 7 @ 8:06 17 @ 8:32 Bike 24 09/11/10
4 18 Work Work 3 @ 7:22 + Bike 6 @ 7:52 Work 20 @ 8:43 Bike 29 09/18/10
5 17 Rest 4 @ 8:05 + 28 Bike Work Work 7 @ 8:27 13 @ 8:47 Recovering 24 09/25/10
6 16 Work Work Recovering Recovering Bike Work 5 @ 8:14 7 @ 8:13 12 10/02/10
7 15 Rest 8 @ 8:05 + 25 Bike Work Work 8 @ 8:12 7 @ 8:03 7 @ 7:58 30 10/09/10
8 14 Work Work 18 @ 8:20 4 @ 7:50 Work Rest 12 @ 7:58 34 10/16/10
9 13 Rest 16 @ 7:55 Work Work 8 @ 7:29 Rest 20 @ 7:58 44 10/23/10
10 12 Work Work 8 @ 7:57 8 @ 8:06 Work Rest 16 @ 8:08 32 10/30/10
11 11 Rest 2.85 @ 7:46 With Ethan Work Work 8 @ 7:45 23 @ 8:08 Rest 33 11/06/10
12 10 Work Work 8 @ 7:35 12 @ 7:50 Work 16 @ 7:59 Rest 36 11/13/10
13 9 Rest 26.25 @ 8:07 Work Work 8 @ 7:36 18 @ 7:50 Rest 52 11/20/10
14 8 Work Work 20 @ 7:57 8 @ 7:29 Thanksgiving Rest 8 @ 7:37 36 11/27/10
15 7 Rest 16 @ 7:42 Work Work Baby Sitter Sick 28 @ 7:56 Rest 44 12/04/10
16 6 Work Work 8 @ 7:35 8 @ 7:39 Work 16 @ 7:40 Rest 32 12/11/10
17 5 Rest 9 @ 7:55 Work Work 8 @ 7:26 Rest SICK 17 12/18/10
18 4 Work Work 8 @ 7:36 13 @ 7:40 Babysitting 8 @ 7:40 Christmas 29 12/25/10
19 3 20 @ 7:55 Rest Work Work 26 @ 8:03 4 @ 7:56 Rest 50 1/1/11
20 2 Work Work 8 @ 7:31 8 @ 7:47 Work Work 7 @ 7:42 23 1/8/11
21 1 Rest Snow 4 @ 7:59 Work Rest Rest 26.48@8:01 30.49 1/15/11

 

2009 Kiawah Island Marathon Training Schedule (3:45:24)
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week Ending Total Miles For Week
1 Work Work 7 7 Work 4 12 @ 8:18 08/22/09 30
2 Rest 7 Work Work 7 4 7 @ 8:09 08/29/09 25
3 Work Work 4 4 Work Work 14 @ 8:25 09/05/09 22
4 Rest 7 Work Work 7 16 @ 8:43 4 09/12/09 34
5 Work Work 8 10 Work 18 @ 8:43 4 09/19/09 40
6 Rest 7 Work Work 4 Rest 7 @ 8:18 09/26/09 18
7 Work Work 11 5 Work 4 23 @ 8:38 10/03/09 43
8 Rest 7 Work Work 9 4 14 @ 8:40 10/10/09 34
9 Work Work 9 7 Work 14 @ 8:06 4 10/17/09 34
10 Rest 7 Work Work 7 23 @ 8:30 4 10/24/09 41
11 Work Work 11 7 Work 18 @ 8:19 Rest 10/31/09 36
12 7 11 Work Work 11 7 11 @ 8:15 11/07/09 47
13 Work Work 7 11 Work 4 23 @ 8:20 11/14/09 45
14 Rest 7 Work Work 11 7 15 @ 8:03 11/21/09 40
15 Work Work 7 7 Rest 7 15 @ 8:03 11/28/09 36
16 Rest 7 Work Work 5 4 No Run/Sick 12/05/09 16
17 Work Work 4 6 Work Rest 26.43 @ 8:32 12/12/09 36.2

Three Runs Per Week:

1 - Repeats for 10 Minutes or less for a total of 3 miles

2 - 20 to 45 minutes comfortably hard

3 - 1 to 3 hours 30 seconds slower than marathon goal pace