2007 LA Marathon Training Program

3:30 or bust.

Monday, November 13, 2006 by mormegil | Discussion: Sports & Leisure

2007 LA Marathon Training Program.


    Today is the first day of my 16 week trainings schedule for my first full marathon. The LA Marathon, March 4th 2007. I am a native Californian, though out my youth when I heard about of people running "the marathon" they meant LA. I live in Michigan now, and I plan to do the Detroit Marathon next year, I think the it will be appropriate and fun to make the LA Marathon my first.

    I have been training hard for the last 6 months, so I am no stranger to a a hard program. In October I ran over 260 miles. However I did manage to give myself a nice case or "runners knee", and have learned that I need to take it down quite a bit. the longest month of the next 16 weeks is only 166.5 miles. So with a bit of luck, and a while planed out regimen, I'm hoping to make it to LA injury free, and running 30 or so seconds a mile faster then I am today.

   This program was modified form a regimen created using Runners Worlds, Smart Coach web page. If you are looking for a safe and effective running program, I strongly recommend it. To view the original Smart Coach program, based on my 10k time form yesterdays Iron Turnkey, check here. The changes I have made are based on several books I have read, I wanted to work in Yasso 800's. So I had to push a few things around. Also I have a few tweaks in the first two weeks to allow for our local winter 5k, on the day after thanks giving.

   I'm planning on revising and notating the schedule as I work though the days. All completed days will have the actual run beneath the planned one, hyperlinked to that days log. So wish me luck. 3:30 or bust.
 

Week

Monday

 Tuesday Wednesday Thursday Friday

Saturday

Sunday

Total


1
 		 Rest EZ Run: 6mi @9:17
6mi @ 9:09		 EZ Run: 5mi @9:17
5mi @ 8:48		 Tempo: 5mi - 3mi @7:47
5mi - 2.5mi @ 7:47 / .5 @ 7:30		 EZ Run: 5mi @9:17
5mi @9:04		 Rest EZ Run: 10mi @ 9:17
10.16 @ 9:14		 26.16 Miles

2
 		 Rest EZ Run: 6mi @9:17
6mi @ 9:03		 Speedwork: 5mi - 3x800 @3:30 w/400 jogs
4mi 3x800 @ 3:29		 Rest Fantasy 5k
3.24mi @ 6:58		 Rest EZ Run: 12mi @9:17
12.75 @ 9:06		 27 Miles

3
 		 Rest EZ Run: 5mi @9:17
5mi @ 8:57		 Rest / XT Tempo: 5mi - 3mi @7:47
5mi - 2.5mi @ 7:47 / .5mi @ 7:30		 EZ Run: 5mi @9:17
5mi @ 9:13		 Rest EZ Run: 14mi @9:17
14.09mi @ 9:22		 29.09 Miles

4
 		 Rest EZ Run: 6mi @9:17
6mi @ 8:45		 Rest / XT EZ Run: 6mi @9:17
6mi - 5mi @ 9:13 / 1mi @ 8:00		 Rest Run like the Dickens.
8k @ 7:34		 EZ Run: 6mi @9:17
6.61 @ 8:24		 25.61 Miles

5
 		 Rest EZ Run: 5mi @9:06
5mi @ 8:46		 Rest / XT Tempo: 6mi - 4mi @7:42
6mi - 4mi @ 7:41		 EZ Run: 4mi @9:06
4mi @ 9:05		 Rest EZ Run: 16mi @9:06
16mi @ 9:09		 31 Miles

6
 		 Rest EZ Run: 4mi @9:06
4mi @ 9:05		 Yasso: 5mi - 4x800 @3:30
5mi - 4x800 @ 3:29		 EZ Run: 3mi @9:06
3mi @ 8:47		 Speedwork: 7mi - 3x1600 @7:12
7mi - 3x1600 @ 7:12 - 1x800 @ 3:29		 Rest EZ Run: 18mi @9:06
18mi @ 8:58		 37 Miles

7
 		 Rest EZ Run: 4mi @9:06
4mi @ 8:00		 Yasso: 5.75mi - 5x800 @3:30 5.75mi - 5x800 @ 3:29 EZ Run: 4mi @9:06
4mi @ 8:48		 Tempo: 6mi - 4mi @7:42
6mi - 4mi @ 7:32		 Rest EZ Run: 20mi @9:06
20mi @ 9:02		 39.75 Miles

8
 		 Rest EZ Run: 7mi @9:06
7mi @ 8:54		 Rest Yasso: 6.5mi - 6x800 @3:30
6.5mi - 6x800 @ 3:29		 Rest EZ Run: 7mi @9:06
7mi @ 8:52		 EZ Run: 7mi @9:06
8mi @ 8:29		 27.5 Miles

9
 		 Rest EZ Run: 6mi @8:55
6mi @ 8:24		 Yasso: 7.25mi - 7x800 @3:30 w/400@3:30
7.25 mi - 7x800 @ 3:29		 EZ Run: 6mi @8:55
6mi @ 8:44		 Tempo: 7mi - 5mi @7:37
7mi - 5mi @ 7:31		 Rest EZ Run: 16mi @8:55
16mi @ 8:46		 42.25 Miles

10
 		 Rest EZ Run: 5mi @8:55
5mi @ 8:49		 Yasso: 8mi - 8x800 @3:30 w/400@3:30
8mi - 8x800 @ 3:29		 EZ Run: 4mi @8:55
4mi @ 7:59		 Speedwork: 8mi - 4x1600 @7:03 w/800 jogs
8mi - 4x1600 @ 7:03		 Rest EZ Run: 20mi @8:55
22mi @ 8:54		 47 Miles

11
 		 Rest Rest
(First Missed Day)		 EZ Run: 5mi @8:55
5mi @ 8:54		 Yasso: 8.75mi - 9x800 @3:30 w/400@3:30
8:75mi 9x800 @ 3:30		 EZ Run: 7mi @8:55
5mi @ 8:55		 Rest
9mi @ 8:54		 EZ Run: 16mi @8:55
16mi @ 8:40		 45.75 Miles

12
 		 Rest EZ Run: 8mi @8:55
8mi @ 8:40		 Yasso: 9.5mi - 10x800 @3:30 w/400@3:30
9.5 - 10x800 @ 3:25		 Rest EZ Run: 7mi @8:55
 Elliptical Machine		 Rest EZ Run: 8mi @8:55
8mi @ 8:40		 32.5 Miles

13
 		 Rest Rest EZ Run: 6mi @8:44
6:44 @ 6mi		 Rest
(2nd Missed Day)		 Tempo: 5mi - 3mi @7:19
5.1mi - 3.1mi @ 7:08		 Rest EZ Run: 20mi @8:44
20mi @ 8:42		 40 Miles
14 Rest EZ Run: 6mi @8:44
6mi @ 8:28		 Rest / XT Speedwork: 8mi - 4x1600 @6:55 w/800 jogs
8mi - 4x1600 @ 6:53		 EZ Run: 5mi @8:44
5mi @ 8:41		 Rest EZ Run: 12mi @8:44
13.1 @ 7:55		 31 Miles

15
 		 Rest EZ Run: 4mi @8:44
4mi @ 8:41		 Rest / XT Tempo: 5mi - 3mi @7:19
5mi - 3mi @ 6:49		 Rest
(3rd Missed Day)		 Rest EZ Run: 8mi @8:44
8mi @ 8:41		 21 Miles

16
 		 Rest EZ Run: 3mi @9:17
3mi @ 9:11 		Rest / XT Tempo: 5mi - 3mi @7:47
5mi - 3mi @ 7:47

EZ Run: 3mi @9:17
3mi @ 9:13

 Rest
Panic!

LA Marathon 26.2mi @ 8:00
26.2 @ 10:15

 37 Miles

Read about the lessons learned and mistakes made in my 2007 LA Marathon Post Mortem.

All Tempo runs, Speedwork, and Yasso 800's include 1mile Warm up, and 1 mile Cool down. (Starting 11/13/06 - Ending 03/04/06)

2 Reply 46 Referrals
abelisle
Reply #1 Tuesday, November 14, 2006 8:06 AM
Hi Mormegil,



I wrote a critique of your training program but under the comment for"10 Signs you're an insane Christian" Sorry! Had problems setting up an account. I'm primarily worried that your base won't be adequate enough for what is waiting for you on the other side of "The Wall". Only one run 20+ ? The secret is to carry one's speed beyond this mystical glycogen-depletion point and that's where more long runs and a bigger base comes into play.



We'll keep in touch!



Alex(R+)






mormegil
Reply #2 Tuesday, November 14, 2006 8:29 AM

Thanks for the comments, I could not find your article, so I am not sure what you wrote. If you can include a link I would like to check it out.

This plan has a 20 mile run on weeks 7, 10, and 13, I have had good results form smart coach so far, but I will be opened to suggestions. In the 6 or so months I have been really running, one thing I have learned is there are about 100 different programs to train for a marathon. But smart coach has gotten me this far. So we will see.


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