Here we go, again, friends. I’m beginning to train for the Berlin Marathon and I wanted to share my training plan, although this probably won’t be a surprise to most of you. I’m excited to share my Berlin Marathon Training Plan and also to share my training goal with you all!
I am again using the Hansons plan. I’ve made a few adjustments already and I know I’ll make a few more as training goes on. You can get a good idea of how the plan flows in the image below. I’ve written quite a bit about the Hanson method previously (these two posts are a good place to read more), but as a broad overview, the plan prescribes running six days a week (after a 5 week ramp up period) – 3 of those runs are easy, 1 is long and 2 are workouts. The point is cumulative fatigue, and this is meant to simulate the last 10 miles of the marathon. I’ve found that I really enjoy training this way, which was a surprise for me because I never thought I’d like running high mileage. It turns out that I really do!
You can see above my basic framework for this plan. Yellow denotes an easy run, green denotes a long run, blue is tempo, purple is speed work and red is strength (Hanson speak for longer intervals run faster than goal pace). I know many of you are curious about my goal for Berlin. I always reevaluate my goal in the month or so before a race but I am shooting for a big PR for this go round. Honestly, my goal terrifies me and I’ve had mixed thoughts about putting it out there, but I’m claiming it and I’m ready to work for it.
Berlin Marathon goal: 3:55 – 8:58 pace per mile.
There it is, y’all. You might be curious how I came up with this goal. It was a multifaceted process. As many of you know, I made a critical error during the Chicago Marathon – I basically didn’t fuel for 15 miles. It derailed my race and I squeaked in just under 4:30. I believe I was in shape to run about 20 minutes faster than that and indeed, I hit mile 20 at 3:14. Things had started to go bad about mile 18, but the wheels really came off in those last few miles. Okay, so I have a marathon PR of 4:29 and change and I have a half marathon PR of 1:50:21. The disparity between those times (and knowing how badly I messed up Chicago), gave me a lot of trouble trying to set a goal for Berlin. So I asked my friend Pamela to help me. Pamela ran the B&A Half with me and is a coach. She had me race a 5k and send her the splits, plus she had my splits from B&A (my half marathon PR) because we ran the entire race together. Pamela told me that she firmly believes I can run sub-4 and that in fact, I should be able to run in the 3:45-3:50 range. This scared the crap out of me, honestly. I decided to make myself feel a bit more comfortable and shoot for 3:55. The pace per mile seems doable, given that I’ve run 13 miles at an 8:25 pace. I know this will be hard, but I do believe that I’m fit enough (or at least will be fit enough soon) to do it. Real talk, though, the idea that I’m even considering trying to run a marathon at a sub-9 mm pace is absolutely crazy to me. But I’m working to wrap my head around it. What helps is that I’ve done all these workouts at a pace that is faster than my new goal. So I know I can do it. But I also know how damn hard it’s going to be to run 10 miles at an 8:58 pace in DC summer weather. But, if it wasn’t hard, everyone would do it, right?
There you go. Look for my training link up on Sundays – I’ll be recapping every week and would love for you to join in!
Who else is running Berlin? Who has run it previously and has tips? Anyone else trying to go sub-4 this fall?
I honestly think the mental part will be the hardest — at least until the last few miles by which time you will have your goal locked and loaded. Trust your coach and train knowing that you’ve got this! Maybe I can join you for some of those easy / long runs.
Yes you should come out! I run with Arlington Road Runner Club on Saturday mornings for long runs!!! Great group!
You can do it Courtney! you’ve hit a lot of PRs in recent months so I’m sure that the Marathon won’t be any different. Good Luck!
Thanks Kimberly. It’ll be a heck of a training cycle, I’m sure of that!
The hardest part of running a marathon is mental. I know if you train well, you can achieve your goal and will be excited to see you reach for and achieve it. Berlin will be amazing and hopefully all the fueling will go much better for you and Chicago is a distant memory.
The fueling will definitely go better because I will never make that mistake again, lol! I have such a fond memory of coming up on you in mile 2 of Chicago!!
The plan sounds awesome and your goal is AMAZING! I can’t wait to follow you through your training cycle and see you kick butt at Berlin!
Heather recently posted…NAFHALF Training: Week 1!
Thank you so much for the support!!
I know you can do it! I am excited for you!
Jennifer @ Run Jenny Run recently posted…Weekly Workout/Training in Review 5/8-5/14
So excited for our adventure!!
I already tweeted you this, but I have no doubt you can hit a 3:55. Not only do you have the ability and fitness, you have the drive to put in the work it will take to get you ready! I’m looking forward to following your training!
Thank you, lady – I so appreciate it!
How exciting! Good luck with training! I can’t wait for fall marathon training season to begin!
It sounds like you are more than capable of your goal – don’t let past race times/mistakes psych you out. It’s all about the training. I had a similar half PR as you when I went sub-3:50 in the marathon – my training was very focused and I believed I could do it, so I did! Hansons will prepare you well. Now time to enjoy the ride and start seeing those mad fitness gains!
Hanna @ minimal marathoner recently posted…Base-Building Update
Thank you for sharing your story – that’s so motivating!!!
I applaud you for putting your big goal out there. I–and I’m sure everyone who know you & how hard you work–have no doubt you’ll be successful in reaching it. You have a coach who’s confident you can go even faster than that, your workouts have proven you can do it, and you know how successful you’ve been in the past with Hansons. That’s a recipe for success! Look forward to following along!
Thank you Jennifer – this means a lot. It’s scary but I’m excited!
So exciting! I can’t wait to follow along as you chase this big scary goal! I will be in Berlin but I am not sure what my training plan/goal will be yet. I think it depends how this weekend’s marathon shakes out for me…
Marilyn recently posted…M2B RACE PLAN & GOALS
You are going to kill it, lady! I just know it 🙂 Pulling for you!
So exciting! I think you will do fantastic in Berlin and look forward to following your journey – you’re no doubt at the level of a sub-9/sub-4 hour marathoner! Get it!!
Janelle @ Run With No Regrets recently posted…Goals for the Buffalo Half Marathon
Thanks Janelle!! I’m really excited to give it my absolute best!
Can’t wait to follow your training journey!! You so got it!! <3
Thanks lady – trying to be like you 🙂
So exciting! Based on the fact that we have really close PRs at other distance (one reason I really enjoy following your training!), I think you have a sub-4 in the bag! I will say training for it was harder than I thought, and even though I could run 9mm in my sleep at shorter distances, I really didn’t believe I could do it for 25 miles until I did. You’re a stronger runner than me though and I know you’ll crush your training like you always do, so I have no doubt there’s a big PR in your future!
Thank you! I love reading your training recaps and race recaps for the same reason. You’ve definitely inspired me to go for it!!
Very excited for you! I just successfully completed my marathon PR last weekend and two things helped — I did practice practice practice my fueling for 2 months before and it always my key focus. Also, I ended up using a customized pace band that accounted for my marathons elevation and my racing style (effort based). It took a lot of the stress away on race day, Looking forward to reading your updates
Thanks and congrats on getting your PR!
I have absolutely no doubt that you CAN do this. Go for the scary goal – yes!! I’m so excited for you – you have such a great attitude.
Berlin seems like such a fast, great course for a PR! We are rooting for you – go get it! xo
Thank you so much Natalie – your support means the world!
I am excited to following along on your training. I am positive you will achieve your goal. You are dedicated and work hard.
Thank you so much!
Hello Courtney!! I have been reading you since March and I love your content, so honest and inspiring. Actually you were one of my motivations to start my healthy and fitness blog http://time2exercise.com/
I’m sure you will be able to achieve your goal of 3:55, way to go girl!!!
I have been running long distance for 3 years and I consider myself a great runner, I have already qualified for Boston, so let me know if you want or need any advice, I will be happy to help you.
Have a great day.
Remember race with your mind 🙂
Thank you for stopping by and your kind words. I will definitely check out your blog!
Thank you so much for the kind words. I’ll have to check out your blog!