So last weekend I *finally* settled on a training plan for the Marine Corps Marathon in October. I think. I mean, I’m pretty sure but….we’re going with this because I needs a plan!! And I’m going with 100% full disclosure on my updates, slow times and all!
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This week’s Galloway plan called for:
Monday: Day Off
Tuesday: 30 Minutes (this is constant all the way through the plan)
Wednesday: Day Off
Thursday: 30 MInutes (another constant!)
Friday: Easy Walk
Saturday: Day Off (third day off this week so you can see what I REALLY like about this plan!!)
Sunday: 4 Miles
I used 40:30 intervals – my plan is to work up to 60:30 by October which according to Jeff’s chart should give me an 11:00 minute mile. Of course this means my walk can’t be my usual stroll 😀 And since I need to be at a steady 14 to avoid being diverted or swept I think this will work well since I know there will be slowing along the way, especially if it is as hot as it was the last time I ran this!
I was really good at the Days Off this week!! Seriously though, I did Tuesday’s 30 minutes actually ON Tuesday! Then I did Thursday’s on Friday.
Tuesday went fairly well, for a starting run. I decided to run up Long Hill to set a baseline time –
Time up the inclining street behind my house – this is my time to beat as training goes on!
Run Recap (mapmyrun)
Thursday/Friday was not so great. I was slower and my legs felt heavier. But I went out (finally!) and did it!
Thursdays run on Friday
Sunday I planned to actually haul myself out of bed early enough so that I wouldn’t boil. Plus, I had things to do so had some motivation! I didn’t start as early as I hoped but…I did start!! And finish!
Sunday – 4-miler.
Next week’s schedule is almost exactly the same as this but Sunday calls for 10.5!! Yikes!! I may attack it in bites but I have 10.5 miles to run next week!!
outrunningthefork 
Great training, sounds like you have a good plan in place. You are doing great, don’t worry about the pace on your long runs.
I have never used 40:30 intervals, I like the idea of boosting the run up a bit. I tend to use 30:30s these days. Will give it a try!