Marathon Training WITHOUT Speedwork

I haven’t 100 % fully committed to a marathon plan yet – but there’s one element of my plan that’s been decided: NO SPEEDWORK.

But how do you expect to shave 15 minutes off your PR, Michelle? (my imaginary internet friends are asking)

Good question!

First let me defend my choice… While I really dislike speedwork, it’s not about love or hate… it’s all about my ankles. The peroneal tendonitis in my right ankle to be specific. I can either run higher mileage – or I can do speedwork, but I can’t do both.

I DO think you have to run fast in order to get faster, but I also think I’m capable of running a 4:15 marathon without it.

So what DO I plan to do? (the imaginary internet friends are still skeptical)

*I’ll be running higher mileage than my first marathon, for starters. For Savannah, I peaked at 30-35 miles. That’s really not THAT high. Actually it’s pretty low, although it’s also not horrible for only running 3 times a week. For Chicago, I’m hoping to peak at 50-55 miles and run at least 4 times a week – with one of my mid-week runs between 7-10 miles.

*I’m planning on incorporating Hal Higdeon’s 3/1 Runs into my long runs — where the last quarter of a run (so 4 out of 16, 5 out of 20) I will be running at a faster pace (although not necessarily race pace). I tested this out with my 12-miler this weekend. I ran the last 3 miles at a faster pace and I was surprised I could do it. Apparently I just need to apply myself (nope.. never hear that one before).

*And then of course, I plan on running some runs at marathon pace… if I can tolerate running a 9:30 pace in ridiculous humidity.

*I also plan on running the majority of my runs OUTSIDE. I spent a lot of time on the treadmill during marathon training last time – and I can’t say I enjoyed it or that it was really THAT helpful.

*I’m going to continue to do strength training. While I’d like to do two strength training workouts a week – I will be happy with one. Squats, Kettlebell Swings, and Deadlifts have been ESPECIALLY helpful this past year while I’ve transitioned from postpartum blob into a badassmotherrunner (that’s sarcasm, but I’m serious about the strength workouts) – and I’m not giving those up.

*And finally… I’m going to live every week like it’s shark week. Duh.

I will probably be getting up earlier than ever. I predict I will be hungry 24/7. I already know I’m going to be tired — but when I cross the finish line at Chicago (regardless of a PR or not – but definitely a PR) I know it’s going to be worth it!

And if it DOESN’T work? At least now I’ll know — and the next time I train I’ll focus on speedwork — but not mileage. You never know until you try, right?

Have you trained without speedwork?

Do you have imaginary friends?

What’s your favorite {upbeat} song right now? I need some new music.