The Grid

Here it is.  Whenver I talk about my training grid, this is what I am referring to. It is a grid that I got from Runner's World  and adapted for me.  I used it for the Rock 'N' Roll San Diego Marathon last June, and since that went so well I thought it was worth repeating.

Tuesdays are for speedwork.  I didn't do any speedwork training for New York and nearly died in the last 10k.  Wednesdays and Saturdays are easy runs, with an emphasis on "easy."  This is a "lesson learned" from the San Diego training where I think I overdid it on these runs and injured myself a little.  During the Thursday and Sunday runs, I try to mix in hills and vary my pace, but marathon pace or better is reserved only for Thursday.

One of the best things I read was that doing 100% of  a training grid means that you are at 100% all the time.  Rather than obsess over missing a run or having to alter the schedule because of work, life, or whatever I just simply try to make sure I get my Tuesday speedwork and Sunday long run in, no matter what. Sixteen weeks is a long time, though, and a lot can happen.

Ask me on April 19th if all of this works out like I am hoping it does!

See you on the trail!
 

Boston Marathon Training Grid

	Week	M	T	W	Th	F	Sa	Su
1	Dec 27 thru Jan 2	Rest	Quality #1	Easy 5 miles	1- hour run	Rest	Easy 5 miles	6 miles
2	Jan 3 thru Jan 9	Rest	Quality #2	Easy 5 miles	1-hour run	Rest	Easy 5 miles	7 miles
3	Jan 10 thru Jan 16	Rest	Quality #3	Easy 5 miles	6 miles	Rest	Easy 5 miles	8 miles
4	Jan 17 thru Jan 23	Rest	Quality #4	Easy 6 miles	6 miles	Rest	Easy 5 miles	9 miles
5	Jan 24 thru Jan 30	Rest	Quality #5	Easy 6 miles	4 miles	Rest	5-K Race	6-8 miles
6	Jan 31 thru Feb 6	Rest	Quality #6	Easy 6 miles	7 miles	Rest	Easy 5 miles	10 miles
7	Feb 7 thru Feb 13	Rest	Quality #3	Easy 6 miles	7 miles	Rest	Easy 5 miles	12 miles
8	Feb 14 thru Feb 20	Rest	Quality #5	Easy 6 miles	8 miles	Rest	Easy 5 miles	12 miles
9	Fab 21 thru Feb 27	Rest	Quality #6	Easy 6 miles	8 miles	Rest	Easy 5 miles	14 miles
10	Feb 28 thru Mar 6	Rest	Quality #4	Easy 6 miles	4 miles	Rest	Easy 5 miles	16 miles
11	Mar 7 thru Mar 13	Rest	Quality #5	Easy 6 miles	9 miles	Rest	Easy 5 miles	18 miles
12	Mar 14 thru Mar 20	Rest	Quality #6	Easy 6 miles	9 miles	Rest	Easy 5 miles	20 miles
13	Mar 21 thru Mar 27	Rest	Quality #3	Easy 6 miles	10 miles	Rest	Easy 5 miles	22 miles
14	Mar 28 thru Apr 3	Rest	Quality #5	Easy 5 miles	10 miles	Rest	Easy 5 miles	10 miles
15	Apr 4 thru Apr 10	Rest	Quality #1	Easy 5 miles	5 miles	Rest	Easy 5 miles	5 miles
16	Apr 11 thru Apr 17	Rest	Quality #7	Rest	3-mile jog	Rest	Easy 5 miles	Rest
17	Apr 18	MARATHON	-	-	-	-	-	-

 

SPEEDWORK

Quality #1:
5 x 1000 at 5k race pace with 2-min rec.

Quality #2:
6 x 800 at 10k pace 90-sec rec.

Quality #3:
Three sets: 1 x 1200 @ 10k pace, 1 min rec;
1 x 400 @ 5k pace, 3 min rec.


Quality #4:
4 x 1600 @ 10k pace, 3 min. rec.

Quality #5:
8 x 800 @ 10k pace, 90 sec. rec.

Quality #6:
400 @ 5k pace, 30 sec rec
800 @ 10k pace, 90 sec rec
1200 @ 10k pace, 2 min rec.
1600 @ 10k pace, 3 min rec.
1200 @ 10k pace, 2 min rec.
800 @ 10k pace, 90 sec rec
400 @ 5k pace

Quality #7:
2 x 1600 at marathon pace, 3 min rec.