This year I turn 40 and I want to enter this chapter of my life with a discipline of fitness. I am focusing on a long time goal of mine – to run a full marathon. On January 15, 2023 I will return to my hometown to run in the Houston Marathon. I’ll be training every week leading up to it. Keep track of my weekly trainings below and feel free to use them for your own workouts!
Phase 6 – Brooks Levitate 2
Zones: Same
Z1: > 12:11
Z2: 10:46-12:11
Z3: 10:00-10:46
Z4: 9:32-10:00
Z5: 9:04-9:32
LETS GOOOOOOO!!! Volume is gonna Amp up some more but we will get that base set to get you there!
10/10
3 miles, z2 ✅
3 miles, z1 ✅
4 miles, z2 ✅
2 miles, z1 ✅
5 miles, z2 ✅
Total: 17
10/17
5 miles, z2 ✅
5 miles, .5 @z2, .5@z3 x 5 ✅ Kawana
3 miles, z1 ✅ Kawana (ran Z2)
8 miles, z2 ✅ (with a cold) Brooks
3 miles, z1 ✅ (walked it in chacos)
Total: 24
10/24
6 miles, z2 ✅ NB
5 miles, .25 @z2, .75@z3 x 5 ✅ NB
2 miles, z1 ✅ NB
9 miles, z2 ✅ NB
3 miles, z1
Total: 25
10/31, rest and recovery
3 miles z1
3 miles z1
Test Run
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Phase 5 – Brooks Levitate 2
Zones: Same
This cycle will be geared towards prepping you for the COS half marathon, so you’ll have one long run this week followed by a peak period to get your body right for Oct 1. Keep the same paces you have been doing, if you feel like you want to push it some on the 9 miler, go for it.
On race week, stay off your feet as much as possible, ESPECIALLY the day you get your race packet. People don’t realize how much fatigue walking around for hours can create.
9/5
3 miles, z1 ✅
4 miles, z2 ✅
1 mile, z1 ✅
9 miles, z2 (practice eating) ✅
2 miles, z1 ✅
Total: 19
9/12
2 miles, z1 ✅
3 miles, z2 ✅
1 mile, z1 ✅
7 miles, z2 ✅
2 miles, z1 ✅
Total: 15
9/19
2 miles, z1 ✅
3 miles, z2 ✅
1 mile, z1 ✅
5 miles, z2 ✅
1 mile, z1 ✅
Total: 12
9/26, pre-race
Monday: 1 mile z1 ✅
Tuesday: 1 mile, z1 ✅
Wednesday: off
Thursday: off
Friday: 1 mile, so dang slow ✅
Saturday: RACE 13.1 miles z2 ✅ WOOHOO!!!
10/5 – Brooks Levitate 2 mileage – 230
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Phase 4 – Brooks Levitate 2
Zones: Same
8/8
3 miles, z2 ✅
4 miles, .75 @ z2., .25 @ z3 x 4 ✅
1 mile, z1 ✅
8 miles, z2 194.8 191.6 ✅
2 miles, z1 ✅
Total: 18
8/15
4 miles, z2 ✅
1 mile, z1 ✅ (moved from wed)
9 miles, z2 ✅ (moved from thurs)
2 miles, z1 (moved from fri) ✅
4 miles, hill repeats, find a hill that .25-.5 and run up it 4 times and back down it to recover (moved from tues) ✅
Total: 20
8/22
5 miles, z2 ✅
3 miles, .75 @ z2., .25 @ z3 x 3 ✅
1 mile, z1 ✅
11 miles, z2 ✅
2 miles, z1 ✅
Total: 22
8/29, rest and recovery
1 mile z1 ✅
1 mile z1 ✅
Test Run ✅
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Phase 3 – Brooks Levitate 2
Zones
7/11
Z1: > 12:11
Z2: 10:46-12:11
Z3: 10:00-10:46
Z4: 9:32-10:00
Z5: 9:04-9:32
7/11
Mon. – 2 miles, z2 ✅
Tues. – 3 miles, .75 @ z2., .25 @ z3 x 3 ✅
Wed. – 1 mile, z1 ✅
Thurs. – 7 miles, z2 ✅
Fri. – 2 miles, z1 ✅
Total: 15 – LV2
7/18
Sun – 4 miles, hill repeats, find a hill that .25-.5 and run up it 4 times and back (moved from Tues b/c Texas trip) ✅
Mon – 2 miles, z1 (moved from Fri) ✅
Tue – 8 miles, z2 (moved from Thur, only made it 6.3 😅) ✅
Wed – 1 mile, z1 ✅
Fri – 4 miles, z2 (moved from thur) ✅
Total: 17
7/25
Mon – 5 miles, z2 ✅
Tue – 3 miles, .75 @ z2., .25 @ z3 x 3 ✅
Wed – 1 miles, z1 ✅
Thur – 9 miles, z2 ✅
Fri – 2 miles, z1 ✅
Total: 20
8/1, rest and recovery
Mon – 1 mile z1 ✅
Wed – 1 mile z1 ✅
Fri or Sat – Phase 3 Test Run ✅
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Phase 2 – Brooks Levitate 2
Zones Remain Same
6/13
Mon – 2 miles, z2 ✅
Tue – 3 miles, z2 ✅
Wed – 1 mile, z1 ✅
Thur – 5 miles, z2 ✅
Fri – 2 miles, z1 ✅
Total: 13 – LV2
6/20
Mon – 3 miles, z2 ✅
Tue – 4 miles, z2 ✅
Wed – 1 mile, z1 ✅
Thur – 5 miles, z2 ✅
Fri – 2 miles, z1 ✅
Total: 15 – LV2
6/27
Mon – 5 miles, z2 ✅
Tue – 2 miles, z2 ✅ (Incline and Trail Run)
Wed – 1 miles, z1 ✅
Thur – 7 miles, z2 ✅
Fri – 2 miles, z1 ✅
Total: 17 – LV2
7/4, rest and recovery
Mon – 1 mile z1 ✅
Fri – 1 mile z1 ✅
Sat – Phase 2 Test Run ✅
Total: 5 – LV2
Brooks Levitate 2 Total: 50
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Acclimation Phase 1 – New Balance 860
5/14/2022 Test Run ✅
Zones
5/14 (9:53, 2.02)
FTP: 10.3775, 10:23/mile
Z1: >13:23 129%
Z2: 11:50-13:23 114%
Z3: 11:00-11:50 106%
Z4: 10:29-11:00 101%
Z5: <9:57-10:29 96%
5/16/2022
Mon – 1 mile, Z1 ✅
Tue – 3 miles, Z2 ✅
Wed – 2 miles, Z2 ✅
Thurs – 1 mile, Z1 ✅
Fri – 4 miles, Z2 ✅
Total – 11
5/23/2022
Mon – 2 miles, Z2 ✅
Tue – 3 miles, Z2 ✅
Wed – 1 mile, Z1 ✅
Thur – 4 miles, Z2 ✅
Fri – 2 miles, z2 ✅
Total – 12
5/30/2022
Mon – 2 miles, Z2 ✅
Tue – 2 miles, Hills ✅
Wed – 1 mile, Z1 ✅
Thur – 2 miles, Z2 ✅
Fri – 5 miles, Z2 ✅
Total – 12
6/6/2022
Mon – 1 mile, Z1 ✅
Wed – 1 mile, 21 ✅
Fri – Phase 1 Test Run ✅ (ran in evening – did not feel great)