The marathon plan. I've had a lot of dms asking!
Training for my first half last year I used the Nike app plans. This is the old Nike app not the run club ones. Loved the plan! It was a good milage and it got me to the line strong. I skipped most speed sessions as I just wasn't that good at them and found them hard. Jill @sw_jillybean did the same half, used the same plan, did the speed sessions and came in sub 2h.
Nike updated the app to the new run club app in the middle of our training. I was devastated!!! Plan gone!!! I managed to find a non updated app on my ipad and quickly took screenshots of the plan and never updated it again.
I started my marathon training late. I had hardly run for 2 months and my weekly milage was 6. I had the app and used the Nike beginner plan. Took screenshots.. just incase!!! I had to get up to milage quickly and I had to get my long run up. First weeks in August I did this. I just ran. Took me 3 weeks but I got up to where I should be.
I had a chat with a run friend. I talked about upping to 2 speed sessions a week, throwing in hills, doing parkrun at pace, going to track and she rightly said look... you have spent the last 2 months running 6 or 9 mile weeks. You have never ever done any hills or speed work ever. Your body will be stressed and pushed to limits by the milage and the distance. You started the plan 6 weeks late. Push too much, do too many harder runs on top of this and you will get injured. This is marathon one. Goal is to stay injury free and to complete it.
Sensible advice. I did a week of 2 speed sessions and pulled my hip, hurt my hamstring. Spent the next week only able to run slowly and do yoga.
Half way through Nike shut down the old app. After this I couldn't see the detail of the speed sessions anyway! Pattern was:
Monday - miles increasing to a faster finish
Tuesday - speed work, intervals, progression run
Wednesday - easy
Friday - easy
Saturday - long run
I followed the mileage, ran more in the summer where I could, did some speed. I adapted to suit me. This is not advice, this is just what I have done. Next time I'm sure I'll learn and do it differently again!! #marathon #marathontraining