Myrtle Beach – BILO Marathon Training Plan

With so many marathon training plans posted online, I was hesitating to post my training plan. But what the heck, I might as well join the crowd and share my training plan.

My plan below is an abbreviated plan because I was rolling from OBX to the Myrtle Beach Marathon.

The plan picks up after a 3 week recovery period starting on the first of December '09. From there, there are 8 weeks of training and 2 weeks of taper.

In the training plan, I used a combination of hills, track workouts, tempos, and races to prepare. In addition on some days I did multiple running workouts and typically during the week, I would knock out time on the bike trainer.

For the bike workouts on the trainer my workouts included the following: mile repeats in a large gear, high cadence rides, and standing rides ever 2 miles.

Looking back, I went into Myrtle Beach ready to run a fast time. However, what I found toughest was not the workouts, but training through the holidays. A better approach would have been to run a late spring marathon and start my training on the first of January.

Let me know if you like it, don't like it, or have suggestions on ways to do things better.

 

The Cool Down Runner is always open to new ideas and training methods.

 

December
	M	T	W	Th	F	S	S	Weekly	Mileage
		1	2	3	4	5	6
Workout AM		3x800 and 6 x 400 (hills)			5 mi. tempo
Mileage AM	7	10	14	7	9	11	20
Workout PM		20		20	20				60
Mileage PM									78
	7	8	9	10	11	12	13
Workout AM	diagonals	12 x 400 (hills)		hill sprints	tabata	XC - Kentucky
Mileage AM	7	10	14	7	7	10	20
Workout PM	20	20	20	20					80
Mileage PM	4		0	4	0	0	0		83
	14	15	16	17	18	19	20
Workout AM	tabata		8 x 800 (hills)
Mileage AM	7	14	12	7	10	20	12
Workout PM	20	20	20	20	20				100
Mileage PM	2		0	1	0	0	0		85
	21	22	23	24	25	26	27
Workout AM	8 mile tempo	LR		4x5 min
Mileage AM	12	16		7	7	22	10
Workout PM	20	20	20	20					80
Mileage PM	4		9		0	0	0		87
	28	28	30	31
Workout AM
Mileage AM	7	16	12	7
Workout PM	20	20	20						60
Mileage PM	1								43
								Monthly Total	376
									380
January
	M	T	W	Th	F	S	S		Mileage
					1	2	3
Workout AM					10 mi. tempo
Mileage AM					14	22	10
Workout PM						20	20		40
Mileage PM									46
	4	5	6	7	8	9	10
Workout AM	tabata	4mi, 2 mi, 1mi, 1mi - 2 x400 between each		hill sprints	tabata	1/2 Marathon
Mileage AM	7	14	16	7	5	17	22
Workout PM	20	20	20						60
Mileage PM	4								92
	11	12	13	14	15	16	17
Workout AM	tabata	5 x 2 mi. with 4 x 200 afterward		hill sprints	8 x1000 w/ 400 recovery
Mileage AM	7	14	16	7	12	22	10
Workout PM	20	20	20	20	20				100
Mileage PM	4								92
	18	19	20	21	22	23	24
Workout AM	tabata	3 x 3 mi. w/ 2 x 400 after each		hill sprints	10 mi. tempo	Albemarle Morrow Mt. Run
Mileage AM	7	15	16	7	14	24	10
Workout PM	20	20	20	20	20				100
Mileage PM	2								95
	25	26	27	28	29	30	31
Workout AM	tabata	7x1mi w/ 2 1/4 recovery		hill sprints	tabata	Long Run
Mileage AM	7	12	18	10	7	28	10
Workout PM	20	20	20		20	10			90
Mileage PM	4								96
								Monthly Total	811
Febuary
	M	T	W	Th	F	S	S		Mileage
	1	2	3	4	5	6	7
Workout AM	8 mi. Tempo	tabata	hill sprints	16 x400 79-81 sec		Long Run	tabata
Mileage AM	12	14	7	10	7	16	10
Workout PM	20	20	20	20	20				100
Mileage PM							0		76
	8	9	10	11	12	13	14
Workout AM	tabata	3 x 2 mi.	tabata		tabata	BILO Marathon
Mileage AM	7	10	8	6	4	28	6
Workout PM
Mileage PM									69