Marathon Training Plan

That was just too easy - got a decent enough schedule from Runners World using their smart coach tool. I even get 3 days to ride my bike at a 'moderate' pace (i.e. rest and corss train).

I'll review after the first couple of weeks. Have to admit I am a big believer in higher intensity training followed by enough time for recovery and adaptation. The fact that it comes from Runners World is also re-assuring.

Why wasn't bike training this easy? All those meso- macro- and micro- cycles and periodization etc etc. I just wanted a training programme like this ...

Wk	Date	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	7/23 7/29	Rest / XT	Easy Run Dist: 7mi @9:15	Rest / XT	Tempo Run Dist: 6mi, inc Warm; 4mi@7:50; Cool	Easy Run Dist: 6mi @9:15	Rest / XT	Long Run Dist: 12mi @9:15	31 miles
2	7/30 8/5	Rest / XT	Easy Run Dist: 7mi @9:15	Rest / XT	Speedwork Dist: 6mi, inc Warm; 2x1600@7:19 w/800 jogs; Cool	Easy Run Dist: 7mi @9:15	Rest / XT	Long Run Dist: 14mi @9:15	34 miles
3	8/6 8/12	Rest / XT	Easy Run Dist: 7mi @9:15	Rest / XT	Tempo Run Dist: 7mi, inc Warm; 5mi@7:54; Cool	Easy Run Dist: 6mi @9:15	Rest / XT	Long Run Dist: 16mi @9:15	36 miles
4	8/13 8/19	Rest / XT	Easy Run Dist: 8mi @9:15	Rest / XT	Easy Run Dist: 7mi @9:15	Easy Run Dist: 7mi @9:15	Rest / XT	Easy Run Dist: 8mi @9:15	30 miles
5	8/20 8/26	Rest / XT	Easy Run Dist: 7mi @9:04	Rest / XT	Tempo Run Dist: 8mi, inc Warm; 6mi@7:49; Cool	Easy Run Dist: 6mi @9:04	Rest / XT	Long Run Dist: 18mi @9:04	39 miles
6	8/27 9/2	Rest / XT	Easy Run Dist: 7mi @9:04	Rest / XT	Speedwork Dist: 7mi, inc Warm; 3x1600@7:11 w/800 jogs; Cool	Easy Run Dist: 7mi @9:04	Rest / XT	Long Run Dist: 20mi @9:04	41 miles
7	9/3 9/9	Rest / XT	Easy Run Dist: 10mi @9:04	Rest / XT	Tempo Run Dist: 9mi, inc Warm; 7mi@7:53; Cool	Easy Run Dist: 9mi @9:04	Rest / XT	Long Run Dist: 16mi @9:04	44 miles
8	9/10 9/16	Rest / XT	Easy Run Dist: 9mi @9:04	Rest / XT	Easy Run Dist: 9mi @9:04	Easy Run Dist: 8mi @9:04	Rest / XT	Easy Run Dist: 9mi @9:04	35 miles
9	9/17 9/23	Rest / XT	Easy Run Dist: 8mi @8:53	Rest / XT	Tempo Run Dist: 10mi, inc Warm; 8mi@7:48; Cool	Easy Run Dist: 8mi @8:53	Rest / XT	Long Run Dist: 20mi @8:53	46 miles
10	9/24 9/30	Rest / XT	Easy Run Dist: 12mi @8:53	Rest / XT	Speedwork Dist: 10mi, inc Warm; 4x1600@7:02 w/800 jogs; Cool	Easy Run Dist: 11mi @8:53	Rest / XT	Long Run Dist: 16mi @8:53	49 miles
11	10/1 10/7	Rest / XT	Easy Run Dist: 11mi @8:53	Rest / XT	Tempo Run Dist: 10mi, inc Warm; 7mi@7:44; Cool	Easy Run Dist: 10mi @8:53	Rest / XT	Long Run Dist: 20mi @8:53	51 miles
12	10/8 10/14	Rest / XT	Easy Run Dist: 10mi @8:53	Rest / XT	Easy Run Dist: 10mi @8:53	Easy Run Dist: 10mi @8:53	Rest / XT	Easy Run Dist: 11mi @8:53	41 miles
13	10/15 10/21	Rest / XT	Easy Run Dist: 12mi @8:42	Rest / XT	Tempo Run Dist: 11mi, inc Warm; 6mi@7:30; Cool	Easy Run Dist: 11mi @8:42	Rest / XT	Long Run Dist: 20mi @8:42	54 miles
14	10/22 10/28	Rest / XT	Easy Run Dist: 10mi @8:42	Rest / XT	Speedwork Dist: 10mi, inc Warm; 4x1600@6:53 w/800 jogs; Cool	Easy Run Dist: 10mi @8:42	Rest / XT	Long Run Dist: 12mi @8:42	42 miles
15	10/29 11/4	Rest / XT	Easy Run Dist: 7mi @8:42	Rest / XT	Tempo Run Dist: 7mi, inc Warm; 5mi@7:26; Cool	Easy Run Dist: 6mi @8:42	Rest / XT	Long Run Dist: 8mi @8:42	28 miles
16	11/5 11/11	Rest / XT	Easy Run Dist: 3mi @8:42	Rest / XT	Tempo Run Dist: 6mi, inc Warm; 4mi@7:22; Cool	Easy Run Dist: 3mi @8:42	Rest / XT	Marathon Race Day 26 miles	38 miles