2007 LA Marathon Training Program

3:30 or bust.

November 13, 2006 10:57 PM from

2007 LA Marathon Training Program.

    Today is the first day of my 16 week trainings schedule for my first full marathon. The LA Marathon, March 4th 2007. I am a native Californian, though out my youth when I heard about of people running "the marathon" they meant LA. I live in Michigan now, and I plan to do the Detroit Marathon next year, I think the it will be appropriate and fun to make the LA Marathon my first.

    I have been training hard for the last 6 months, so I am no stranger to a a hard program. In October I ran over 260 miles. However I did manage to give myself a nice case or "runners knee", and have learned that I need to take it down quite a bit. the longest month of the next 16 weeks is only 166.5 miles. So with a bit of luck, and a while planed out regimen, I'm hoping to make it to LA injury free, and running 30 or so seconds a mile faster then I am today.

   This program was modified form a regimen created using Runners Worlds, Smart Coach web page. If you are looking for a safe and effective running program, I strongly recommend it. To view the original Smart Coach program, based on my 10k time form yesterdays Iron Turnkey, check here. The changes I have made are based on several books I have read, I wanted to work in Yasso 800's. So I had to push a few things around. Also I have a few tweaks in the first two weeks to allow for our local winter 5k, on the day after thanks giving.

   I'm planning on revising and notating the schedule as I work though the days. All completed days will have the actual run beneath the planned one, hyperlinked to that days log. So wish me luck. 3:30 or bust.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
1	Rest	EZ Run: 6mi @9:17 6mi @ 9:09	EZ Run: 5mi @9:17 5mi @ 8:48	Tempo: 5mi - 3mi @7:47 5mi - 2.5mi @ 7:47 / .5 @ 7:30	EZ Run: 5mi @9:17 5mi @9:04	Rest	EZ Run: 10mi @ 9:17 10.16 @ 9:14	26.16 Miles
2	Rest	EZ Run: 6mi @9:17 6mi @ 9:03	Speedwork: 5mi - 3x800 @3:30 w/400 jogs 4mi 3x800 @ 3:29	Rest	Fantasy 5k 3.24mi @ 6:58	Rest	EZ Run: 12mi @9:17 12.75 @ 9:06	27 Miles
3	Rest	EZ Run: 5mi @9:17 5mi @ 8:57	Rest / XT	Tempo: 5mi - 3mi @7:47 5mi - 2.5mi @ 7:47 / .5mi @ 7:30	EZ Run: 5mi @9:17 5mi @ 9:13	Rest	EZ Run: 14mi @9:17 14.09mi @ 9:22	29.09 Miles
4	Rest	EZ Run: 6mi @9:17 6mi @ 8:45	Rest / XT	EZ Run: 6mi @9:17 6mi - 5mi @ 9:13 / 1mi @ 8:00	Rest	Run like the Dickens. 8k @ 7:34	EZ Run: 6mi @9:17 6.61 @ 8:24	25.61 Miles
5	Rest	EZ Run: 5mi @9:06 5mi @ 8:46	Rest / XT	Tempo: 6mi - 4mi @7:42 6mi - 4mi @ 7:41	EZ Run: 4mi @9:06 4mi @ 9:05	Rest	EZ Run: 16mi @9:06 16mi @ 9:09	31 Miles
6	Rest	EZ Run: 4mi @9:06 4mi @ 9:05	Yasso: 5mi - 4x800 @3:30 5mi - 4x800 @ 3:29	EZ Run: 3mi @9:06 3mi @ 8:47	Speedwork: 7mi - 3x1600 @7:12 7mi - 3x1600 @ 7:12 - 1x800 @ 3:29	Rest	EZ Run: 18mi @9:06 18mi @ 8:58	37 Miles
7	Rest	EZ Run: 4mi @9:06 4mi @ 8:00	Yasso: 5.75mi - 5x800 @3:30 5.75mi - 5x800 @ 3:29	EZ Run: 4mi @9:06 4mi @ 8:48	Tempo: 6mi - 4mi @7:42 6mi - 4mi @ 7:32	Rest	EZ Run: 20mi @9:06 20mi @ 9:02	39.75 Miles
8	Rest	EZ Run: 7mi @9:06 7mi @ 8:54	Rest	Yasso: 6.5mi - 6x800 @3:30 6.5mi - 6x800 @ 3:29	Rest	EZ Run: 7mi @9:06 7mi @ 8:52	EZ Run: 7mi @9:06 8mi @ 8:29	27.5 Miles
9	Rest	EZ Run: 6mi @8:55 6mi @ 8:24	Yasso: 7.25mi - 7x800 @3:30 w/400@3:30 7.25 mi - 7x800 @ 3:29	EZ Run: 6mi @8:55 6mi @ 8:44	Tempo: 7mi - 5mi @7:37 7mi - 5mi @ 7:31	Rest	EZ Run: 16mi @8:55 16mi @ 8:46	42.25 Miles
10	Rest	EZ Run: 5mi @8:55 5mi @ 8:49	Yasso: 8mi - 8x800 @3:30 w/400@3:30 8mi - 8x800 @ 3:29	EZ Run: 4mi @8:55 4mi @ 7:59	Speedwork: 8mi - 4x1600 @7:03 w/800 jogs 8mi - 4x1600 @ 7:03	Rest	EZ Run: 20mi @8:55 22mi @ 8:54	47 Miles
11	Rest	Rest (First Missed Day)	EZ Run: 5mi @8:55 5mi @ 8:54	Yasso: 8.75mi - 9x800 @3:30 w/400@3:30 8:75mi 9x800 @ 3:30	EZ Run: 7mi @8:55 5mi @ 8:55	Rest 9mi @ 8:54	EZ Run: 16mi @8:55 16mi @ 8:40	45.75 Miles
12	Rest	EZ Run: 8mi @8:55 8mi @ 8:40	Yasso: 9.5mi - 10x800 @3:30 w/400@3:30 9.5 - 10x800 @ 3:25	Rest	EZ Run: 7mi @8:55 Elliptical Machine	Rest	EZ Run: 8mi @8:55 8mi @ 8:40	32.5 Miles
13	Rest	Rest	EZ Run: 6mi @8:44 6:44 @ 6mi	Rest (2nd Missed Day)	Tempo: 5mi - 3mi @7:19 5.1mi - 3.1mi @ 7:08	Rest	EZ Run: 20mi @8:44 20mi @ 8:42	40 Miles
14	Rest	EZ Run: 6mi @8:44 6mi @ 8:28	Rest / XT	Speedwork: 8mi - 4x1600 @6:55 w/800 jogs 8mi - 4x1600 @ 6:53	EZ Run: 5mi @8:44 5mi @ 8:41	Rest	EZ Run: 12mi @8:44 13.1 @ 7:55	31 Miles
15	Rest	EZ Run: 4mi @8:44 4mi @ 8:41	Rest / XT	Tempo: 5mi - 3mi @7:19 5mi - 3mi @ 6:49	Rest (3rd Missed Day)	Rest	EZ Run: 8mi @8:44 8mi @ 8:41	21 Miles
16	Rest	EZ Run: 3mi @9:17 3mi @ 9:11	Rest / XT	Tempo: 5mi - 3mi @7:47 5mi - 3mi @ 7:47	EZ Run: 3mi @9:17 3mi @ 9:13	Rest Panic!	LA Marathon 26.2mi @ 8:00 26.2 @ 10:15	37 Miles

Read about the lessons learned and mistakes made in my 2007 LA Marathon Post Mortem.

All Tempo runs, Speedwork, and Yasso 800's include 1mile Warm up, and 1 mile Cool down. (Starting 11/13/06 - Ending 03/04/06)

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