To help any who wants to (or cares to) follow along with my training, I’ll be linking back to my weekly recap posts here. If you click on the hyper link under the week number that will take you to my plan for the week. If you click on the hyperlink for the weekly total that will take you to my recap of that week and my plan for the following week.
I’ll also link to my posts about using the Hanson’s method and my thoughts at the bottom of the page.
Considering I signed up to run a 50k race (it’s only 8km longer than a marathon, it can’t be that bad, can it?! <—don’t answer that) I figure I should also prepare some kind of a training plan!
I’ve been told The Running Room and the Calgary Marathon will be offering a training plan for this race, but I decided to switch things up a bit. I’ve heard a lot of great things about the Hanson training method for marathons, so I picked up Hansons Marathon Method and have been reading through it in a way to learn about a better way to train and set up my training plan.
My Glass Slipper training hasn’t quite gone as planned due to weather and sickness, but with 8.5 weeks to go, I think I’ll be able to get in relatively good race shape. I may not run my 1:55 PR, but I know I’ll have a ton of fun, and that’s really what counts 🙂
I’m pretty certain I’ll be following the Hanson’s beginner training plan, but have included plans for both the beginner and advanced plans on this page in case I decide to switch between.
Since this plan is significantly different from previous plans I’ve recapped, I’ll also be breaking it down as part of my Thursday Runs series, so stay tuned for that!
Finally, I have 14 weeks from The Glass Slipper Challenge to my 50k ultra and these training plans are all 18 weeks long, so the first 4 weeks will consist of my Glass Slipper training program and then I will jump right starting on week 5 – however – I have included all 18 weeks for both the beginner and advanced programs for completeness.
Week 1 starts January 26, 2014. I’ll pick up the training plan at the start of Week 5 (most likely).
All distances are in miles.
|1||OFF||3 easy||OFF||3 easy||4 easy||10|
|2||OFF||2 easy||OFF||3 easy||3 easy||3 easy||4 easy||15|
|3||OFF||4 easy||OFF||4 easy||4 easy||4 easy||5 easy||21|
|4||OFF||5 easy||OFF||3 easy||3 easy||5 easy||5 easy||21|
|5||OFF||5 easy||OFF||4 easy||5 easy||4 easy||6 easy||24|
|6||4 easy||12×400||OFF||5 tempo||4 easy||8 easy||8 easy||39|
|7||4 easy||8×600||OFF||5 tempo||4 easy||6 easy||10 long||38|
|8||6 easy||6×800||OFF||5 tempo||5 easy||6 easy||10 long||41|
|9||5 easy||5x1k||OFF||8 tempo||6 easy||5 easy||15 long||47|
|10||7 easy||4×1200||OFF||8 tempo||5 easy||8 easy||10 long||46|
|11||5 easy||6x1mi||OFF||8 tempo||5 easy||8 easy||16 long||54|
|12||5 easy||4×1.5mi||OFF||9 tempo||5 easy||8 easy||10 long||49|
|13||7 easy||3x2mi||OFF||9 tempo||6 easy||6 easy||16 long||56|
|14||5 easy||2x3mi||OFF||9 tempo||5 easy||8 easy||10 long||49|
|15||7 easy||3x2mi||OFF||10 tempo||6 easy||6 easy||16 long||57|
|16||5 easy||4×1.5mi||OFF||10 tempo||5 easy||8 easy||10 long||50|
|17||7 easy||6x1mi||OFF||10 tempo||6 easy||6 easy||8 long||49|
|18||5 easy||5 easy||OFF||6 easy||5 easy||3 easy||RACE||50|
|1||OFF||6 easy||6 easy||6 easy||8 easy||26|
|2||6 easy||12×400||OFF||6 easy||6 easy||6 easy||8 easy||41|
|3||6 easy||8×600||OFF||6 tempo||7 easy||6 easy||10 long||46|
|4||6 easy||6×800||OFF||6 tempo||6 easy||8 easy||8 easy||45|
|5||6 easy||5x1k||OFF||6 tempo||7 easy||6 easy||12 long||47|
|6||6 easy||4×1200||OFF||7 tempo||6 easy||10 easy||8 easy||47|
|7||6 easy||Ladder||OFF||7 tempo||7 easy||8 easy||14 long||54|
|8||6 easy||3×1600||OFF||7 tempo||6 easy||10 easy||10 easy||49|
|9||8 easy||6×800||OFF||8 tempo||7 easy||8 easy||15 long||57|
|10||6 easy||3×1600||OFF||8 tempo||6 easy||10 easy||10 easy||50|
|11||8 easy||6x1mi||OFF||8 tempo||7 easy||8 easy||16 long||61|
|12||6 easy||4×1.5mi||OFF||9 tempo||6 easy||10 easy||10 easy||55|
|13||8 easy||3x2mi||OFF||9 tempo||7 easy||8 easy||16 long||62|
|14||6 easy||2x3mi||OFF||9 tempo||6 easy||10 easy||10 easy||55|
|15||8 easy||3x2mi||OFF||10 tempo||7 easy||8 easy||16 long||63|
|16||6 easy||4×1.5mi||OFF||10 tempo||6 easy||10 easy||10 easy||56|
|17||8 easy||6x1mi||OFF||10 tempo||7 easy||8 easy||8 easy||55|
|18||6 easy||5 easy||OFF||6 easy||5 easy||3 easy||RACE||52|
Hanson’s Method Posts: