My 10-Day Training Cycle
Non-conventional, but effective. May not be suitable for everyone.
I’m gearing up for a marathon. The Philly Marathon, to be exact. At the time I’m sending this out, we’ll have a smidge more than 15 weeks until race day.
I was definitely nervous when I signed up in April, and even more so when I strained my hamstring in the early weeks of training.
But now?
I’m excited.
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Longer runs are coming along nicely - both in terms of how long I’m able to go and how I’m recovering from both workouts and long runs.
The nervous energy I felt when I signed up has mostly evaporated. You always sign up thinking you’re going to have your best day ever.
And it’s possible, sure. I’m not relying on chance though, so I’m doing all the things that will help me run fast on race day.
Stretching (especially pre-run)
Strides
Strength work
Sleeping
After I wrote these out, I realized that they all begin with S. Funny.
I’m also increasing my smileage (wait, that doesn’t begin with S)…
In the spring, I hovered around 35 miles per week and while that did okay for the results I got, I’m asking my body to jump up to the 50s to give myself a good chance at running a big PR.
I need to do it safely and in a way that keeps me healthy.
So yes, I’ll be incorporating lots of cross-training (and while that isn’t “running miles”, it’s still quality work).
Since recovery is my biggest Achilles heel, I’m moving to a 10-day-a-week cycle.
In it, there will be some staples, like a long run and two workouts. And following each of those days will be a recovery run, an easy day, and potentially an off day.
The first few weeks of this have been really good for me. Normally, I’d take Monday off every week, but in my new 10-day cycles I’ve taken off different days based on how I feel and what I need.
What a typical 10 days might look like:
LR - Recovery Run - Basic Run - Workout - Rest Day - Recovery/Easy Run - Easy Run - LR/Workout- Rest Day -Recovery/Easy Run
This will allow me to push the distance on the hard days (long runs and workout days), while also allowing me to recover hard as well.
The key for me will be getting in quality work while increasing the volume on my easy/recovery days.
Right now, those recovery days are 30ish minutes, and for the summer into the Fall, they will have to be 45-50 minutes. This is where cross-training is going to help. I’ll be able to log more minutes without the pounding from running.
Have you ever tried a non-conventional training block? Did it work for you or make things more complicated?
Leave a comment and let me know!
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