Have you already completed a couple marathons and would like to finish Twin Cities within a certain time? Or maybe you would like to run the 3:45 pace and be a part of the Team Red White & Blue group carrying the American flag throughout the course. This plan is for you. As you’ll see it isn’t too different from a beginner’s plan, but has much more mileage each week. When running with a time in mind, you will need to focus more effort on your speed workouts. Run your intervals and strides at a 5K pace. You will also need to train your tired body to run at race pace. Try to run the last couple miles of your long runs at your race pace, as opposed to the 2 minutes/mile slower than race pace recommended for the rest of the run. Increase these fast-paced finishing miles as you progress through your training.
Runner’s World has a plan for running that involves only 3 running days a week. If you don’t have as much time to dedicate to training, this may be the plan for you. Ideally you would be doing cross-training on some of the off days. Most importantly, you would have to make the most out of each run; there are no comfortable paced recovery runs in this plan. Check it out here:
http://www.runnersworld.com/article0,7120,s6-238-244--8257-6-1X2X3X4X5X6-7,00.html
Next week: Intermediate Training Plan
Happy running,
Genevieve
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