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Off Season open marathon

Posted By: Toby Smith
Date: Thursday, 3 September 2009, at 8:49 a.m.

KP,

I know, I know…..running an off season marathon is not the best idea, but I got suckered into it by a group of friends who signed up. It’s in January and I’m trying to plan my training for the next few months so I can build a solid running foundation, do well in the marathon without risking injury or sacrificing all my bike fitness.

For the months of Oct – Dec, I am tentatively planning on the following:

High frequency running – 5 – 6 days a week - steady
- 3-4 of those will be 30 – 45 min runs
- 2 of them will be longer – building one of them from 1 hour to 2:30 slowly

Bike maintenance – 3 days a week
- one hour trainer session with some steady big gear intervals
- a 45 min to 1 hr ez bike
- longer bike on weekend – steady social ride or mountain bike

Gym time
- I am really enjoying the gym right now. Have been hitting it 4 days a week – 2 upper body & 2 lower body sessions.
- When I start higher running next month, I plan to drop one lower body session. So 3 sessions, 2 upper and 1 lower.

Swim – After a lot of swimming the last few months, I’m looking forward to a break here. Will be sporadic at best.

Any thoughts on this structure? Any alternative ideas or things to really watch out for?

As always, appreciate your guidance.

Toby Smith

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