Nike+ Coach Marathon (Beginner) Training Program

Today’s the day.

Day 1, Week 1 of a 28 week training program.

Yeah, you read that right: 28 weeks

Before I hit the road today, I figured I’d give everyone a sneak peak at what I have in store for me over the next 28 weeks…

Just in case you didn’t think I was crazy already.  ;)

First off, for those that forgot (or are just joining us), I signed up to run the 2010 Chicago Marathon.

I’ve never run a marathon.  I’ve never run a half-marathon.  Hell, I just started running 6 months ago.

Good times.

In case you’re wondering, a marathon is 26.2 miles long.  Plus a little bit more at the beginning when you factor in the time it takes for you to get from your start corral to the official starting line.

So truly being ready for one takes a bit of work.  Here’s what’s in store for me running-wise over the next 7 months to get prepared.

(Keep in mind, training for a marathon involves more than just running.  I’ll be incorporating a full-body training program to get myself in the physical shape to take the beating that running for that type of distance deals to the body.  I’ll also have to work on nutrition programs to make sure I have the energy to go that distance, as well as figuring out hydration and gels/bars/etc for during the run to keep my energy up.  I’ll go into that more later though.)

Week 1
Day 1: 3 miles
Day 2: 2 miles
Day 3: 4 miles
Day 4: Off
Day 5: Off
Day 6: 8 miles
Day 7: Off

Week 2
Day 1: 4 miles
Day 2: 2 miles
Day 3: 4 miles
Day 4: Off
Day 5: Off
Day 6: 8 miles
Day 7: Off

Week 3
Day 1: 4 miles
Day 2: 2 miles
Day 3: 5 miles
Day 4: Off
Day 5: Off
Day 6: 10 miles
Day 7: Off

Week 4
Day 1: 4 miles
Day 2: 2 miles
Day 3: 6 miles
Day 4: Off
Day 5: Off
Day 6: 10 miles
Day 7: Off

Week 5
Day 1: 5 miles
Day 2: 2 miles
Day 3: 6 miles
Day 4: Off
Day 5: Off
Day 6: 12 miles
Day 7: Off

Week 6
Day 1: 6 miles
Day 2: 3 miles
Day 3: 6 miles
Day 4: Off
Day 5: 2 miles
Day 6: 13 miles
Day 7: Off

Week 7
Day 1: 5 miles
Day 2: 3 miles
Day 3: 6 miles
Day 4: Off
Day 5: 3 miles
Day 6: 10 miles
Day 7: Off

Week 8
Day 1: 6 miles
Day 2: 3 miles
Day 3: 6 miles
Day 4: Off
Day 5: 2 miles
Day 6: 14 miles
Day 7: Off

Week 9
Day 1: 5 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: Off
Day 5: Off
Day 6: 10.2 miles; 2 mile warmup, 10k test effort at RPE (rate of perceived exertion) 5-8 (on a 1-10 scale), 2 mile cool-down effort
Day 7: Off

Week 10
Day 1: 4 miles
Day 2: 2 miles
Day 3: 6 miles
Day 4: Off
Day 5: 3 miles
Day 6: 14 miles
Day 7: Off

Week 11
Day 1: 3 miles
Day 2: 6 miles with 4 x 4 pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 3: 3 miles
Day 4: Off
Day 5: 7 miles
Day 6: 12 miles
Day 7: Off

Week 12
Day 1: 6 miles
Day 2: 3 miles
Day 3: 7 miles
Day 4: Off
Day 5: 6 miles
Day 6: 14 miles
Day 7: Off

Week 13
Day 1: 3 miles
Day 2: 7 miles with 4 x 5 minute pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 3: 5 miles
Day 4: Off
Day 5: 7 miles
Day 6: 12 miles
Day 7: Off

Week 14
Day 1: 7 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: Off
Day 5: 6 miles
Day 6: 16 miles
Day 7: Off

Week 15
Day 1: 4 miles
Day 2: 7 miles with 5 x 4 minute pickups at tempo effort with 1-2 minutes of easy running between intervals
Day 3: 6 miles
Day 4: Off
Day 5: 3 miles
Day 6: 10.2 miles; 2 miles warmup, 10k test effort at RPE 5-8, 2 mile cooldown
Day 7: Off

Week 16
Day 1: 4 miles
Day 2: 2 miles
Day 3: 6 miles
Day 4: Off
Day 5: 6 miles
Day 6: 18 miles
Day 7: Off

Week 17
Day 1: 3 miles
Day 2: 7 miles with 4 x 7 minute pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 3: 4 miles
Day 4: Off
Day 5: 9 miles
Day 6: 14 miles
Day 7: Off

Week 18
Day 1: 5 miles
Day 2: 4 miles
Day 3: 8 miles
Day 4: Off
Day 5:5 miles
Day 6: 20 miles
Day 7: Off

Week 19
Day 1: 4 miles
Day 2: 7 miles with 3 x 7 minute pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 3: 3 miles
Day 4: Off
Day 5: 4 miles
Day 6: 10.2 miles; 2 mile warmup, 10k test effort at RPE 5-8, 2 mile cooldwon
Day 7: Off

Week 20
Day 1: 5 miles
Day 2: 3 miles
Day 3: 6 miles
Day 4: Off
Day 5: 5 miles
Day 6: 20 miles
Day 7: Off

Week 21
Day 1: 3 miles
Day 2: 7 miles with 2 x 10 minute pickups at tempo effort with 1-2 minutes of easy running between intervals
Day 3: 5 miles
Day 4: Off
Day 5: 10 miles
Day 6: 16 miles
Day 7: Off

Week 22
Day 1: 6 miles
Day 2: 4 miles
Day 3: 10 miles
Day 4: Off
Day 5: 5 miles
Day 6: 21 miles
Day 7: Off

Week 23
Day 1: 3 miles
Day 2: 7 miles with 4 miles at tempo effort
Day 3: 5 miles
Day 4: Off
Day 5: 3 miles
Day 6: 10.2 miles; 2 miles warmup, 10k test effort at RPE 5-8, 2 mile cooldown
Day 7: Off

Week 24
Day 1: 5 miles
Day 2: 3 miles
Day 3: 10 miles
Day 4: Off
Day 5: 7 miles
Day 6: 22 miles
Day 7: Off

Week 25
Day 1: 4 miles
Day 2: 7 miles with 5 x 7 minute pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 3: 5 miles
Day 4: Off
Day 5: 10 miles
Day 6: 16 miles
Day 7: Off

Week 26
Day 1: 6 miles
Day 2: 3 miles
Day 3: 8 miles, with 4 miles at tempo effort
Day 4: Off
Day 5: 3 miles
Day 6: 12 miles
Day 7 Off

Week 27
Day 1: 3 miles
Day 2: 7 miles with 5 x 3 minute pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 3: 5 miles
Day 4: Off
Day 5: 2 miles
Day 6: 10 miles
Day 7: Off

Week 28
Day 1: 5 miles with 3-4 minute pickups at tempo effort, with 1-2 minutes of easy running between intervals
Day 2: 2 miles
Day 3: 3 miles
Day 4: Off
Day 5: Off
Day 6: Marathon race! (26.2 miles)
Day 7: Off

Look like enough?  lol…  sheesh

When you add up the miles I’ll be running, the marathon doesn’t look that bad.  ;)

Anyway, enough putting this off, time to go get my first run in…

First post inc!