Training Plan

I built my Monumental Marathon 2017 training program from two sources. The details originate from a popular program developed by three coaches at Furman University, and portions of the program can be found in various magazines and websites, while the entire program can be found in the book Run Less Run Faster. The structures for long runs originate from Indy Runners, the premier running club in Indianapolis, and I’ve been a member of the club for about a decade.

Furman University
Their program was developed over a decade ago by the Furman Institute of Running and Scientific Training (FIRST). The foundation of the program is a method that includes three quality running sessions plus two cross-training sessions per week for a duration of sixteen weeks.The three quality running sessions per week are a fast run, a tempo run, and a long run, and the program provides specific paces, distances, and goals for every session every week. The two cross-training sessions per week are non-impact aerobic exercises like cycling and swimming, which increase fitness levels without increasing injury risk. Compared to other marathon training programs, the FIRST program tends to have faster paces and shorter distances with more recovery between sessions, due to the cross-training.

My custom calculations are as follows:

Week Tuesday Thursday Saturday
Week 1
08-Jul-2017
n/a n/a n/a
8 mi (Indy Runners)
Week 2
15-Jul-2017
n/a n/a n/a
10 mi (Indy Runners)
Week 3
22-Jul-2017
8 x 0.3 mi @ 8:42 min/mi 3 mi @ 9:42 min/mi 10 mi @ 10:57 min/mi
12 mi (Indy Runners)
Week 4
29-Jul-2017
4 x 0.7 mi @ 8:57 min/mi 5 mi @ 10:02 min/mi 12 mi @ 10:57 min/mi
10 mi (Indy Runners)
Week 5
05-Aug-2017
6 x 0.5 mi @ 8:52 min/mi 7 mi @ 10:02 min/mi 13 mi @ 10:57 min/mi
12 mi (Indy Runners)
Week 6
12-Aug-2017
3 x 1.0 mi @ 9:02 min/mi 3 mi @ 9:42 min/mi 10 mi @ 10:57 min/mi
14 mi (Indy Runners)
Week 7
19-Aug-2017
10 x 0.3 mi @ 8:42 min/mi 5 mi @ 10:02 min/mi 14 mi @ 10:57 min/mi
10 mi (Indy Runners)
Week 8
26-Aug-2017
5 x 0.7 mi @ 8:57 min/mi 5 mi @ 10:02 min/mi 15 mi @ 10:57 min/mi
16 mi (Indy Runners)
Week 9
02-Sep-2017
7 x 0.5 mi @ 8:52 min/mi 8 mi @ 10:17 min/mi 17 mi @ 10:57 min/mi
12 mi (Indy Runners)
Week 10
09-Sep-2017
3 x 1.0 mi @ 9:02 min/mi 10 mi @ 10:17 min/mi 13 mi @ 10:57 min/mi
16 mi (Indy Runners)
Week 11
16-Sep-2017
12 x 0.3 mi @ 8:42 min/mi 3 mi @ 9:42 min/mi 18 mi @ 10:57 min/mi
18 mi (Indy Runners)
Week 12
23-Oct-2017
8 x 0.5 mi @ 8:52 min/mi 5 mi @ 10:02 min/mi 15 mi @ 10:57 min/mi
15 mi (Indy Runners)
Week 13
30-Sep-2017
4 x 1.0 mi @ 9:02 min/mi 8 mi @ 10:17 min/mi 18 mi @ 10:57 min/mi
18 mi (Indy Runners)
Week 14
07-Oct-2017
12 x 0.3 mi @ 8:42 min/mi 5 mi @ 10:02 min/mi 15 mi @ 10:57 min/mi
14 mi (Indy Runners)
Week 15
14-Oct-2017
6 x 0.7 mi @ 8:57 min/mi 5 mi @ 10:02 min/mi 20 mi @ 10:57 min/mi
20 mi (Indy Runners)
Week 16
21-Oct-2017
7 x 0.5 mi @ 8:52 min/mi 4 mi @ 9:42 min/mi 15 mi @ 10:57 min/mi
16 mi (Indy Runners)
Week 17
28-Oct-2017
3 x 1.0 mi @ 9:02 min/mi 8 mi @ 10:17 min/mi 10 mi @ 10:57 min/mi
12 mi (Indy Runners)
Week 18
04-Nov-2017
30 min easy 20 min easy 26.2 mi race
Monumental Marathon