One of the hardest parts about marathon training is finding a schedule that works for you and your lifestyle. A schedule that not only includes your standard easy runs and long run, but also a bit of speed work in the form of some tempo and/or interval runs as well as some strength work to keep your body strong and any muscle imbalances at bay.
Over the years I have tried many different arrangements and I am finding out that this is what works for me best.
My Marathon Training Schedule:
Monday = Hard = Orange Theory Fitness = interval running & rowing, plus strength/weights
Tuesday = Hard = tempo run day
Wednesday = Hard = Orange Theory Fitness = interval running & rowing, plus strength/weights
Thursday = Easy = easy run day
Friday = rest & recovery day
Saturday = Hard = long run day
Sunday = Easy = 2/3 easy shakeout miles + barre class for strength & stability
I know that according to the Easy/Hard Principle of Running Tuesday should be an easy day. I could in theory make this work by doing hard tempo and interval runs on Monday and Wednesday and taking it easy between on Tuesday. However, I am unwilling to give up my 2x a week Orange Theory Fitness membership as I LOVE their classes, so this is what works for me.
I love that I have a bit of it all. Strength training from two days at Orange Theory Fitness and a barre class, plus the addition stability work barre gives me that I so desperately need. A bit of speedier interval running, split between my two days at OTF, and also some tempo miles to pick it up a bit and get my body used to running a bit faster for longer. Plus, of course, my long run and some easy miles as well. Oh, and don’t forget that rest day – by Friday after work Netflix on the couch and an early bed time sound like heaven.
Let me know –
What does your training schedule look like?
Besides the standard easy and long runs what else do you include?
Do you follow the Easy/Hard Principle?