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Andrew's Marathon Training

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 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)