I'm a senior in high school currently running cross country and will run track in the spring, which will end around April 30. I am also planning on running a marathon on June 22. I will most likely be running the 1600 or 3200 in the spring. What should my training plan be? Fyi my 5k is 17:17 and I'm trying to run 2:50 possibly 2:45 for the marathon.
I had a similar goal coming off senior track season. Best mile was 4:45, 5K was 17:15. Track season ended first week of June, marathon was first week in September, so I had a few more weeks than you. I ran 2:47.
Long runs were the most important element. I ran four 18-mile runs and a couple 20-milers. Easy pace. I also included a couple quality progression runs each week, finishing at 5:30-6:00 pace. Two-week taper before the marathon.
During your track season, include weekly long runs, working up to 16-18 miles. Maybe run shorter before important meets, league championships, or the like. But include at least a 12-mile run every week.
A marathon in less than two months. Sure. Even gallowalking should get you there in just under 8 hours.
It's October 24th, don't think of it as a marathon in 2 months. You've got 6 solid months!
The buildup could be a bit unorthodox, but I think this could be fun and should work well. Do you have control over your winter training? If so, I would take a small break after XC and then run some bigger base miles all winter. Lots of hour long runs, some tempos or progressions (like the previous poster mentioned) and be sure to get a weekly long run going. Do those at a comfortably easy pace. Work those up to 2 hours and just see how many of them you can get done.
During your track season, you'll most likely be following whatever your coach has you do. And that should be fine. Look to add a few more miles on days when you can. That could be an easy 3-4 mile double in the morning. Or you could add a few miles here and there to your warmups and cool downs.
If you've got Sundays (or whatever day) to yourself, obviously you go long on that day. Since you'll be in season and having meets and harder workouts, I would make all of these easy long runs. And don't worry about exact miles, just put some consistent time in. Maybe alternate 90 minute long runs with 2 hour long runs. Shift those around if you've got harder workouts or important races nearby.
In the final 2 months you'll be able to do some longer tempos and MP pace stuff in the long runs. If you want. But you should have a solid base that will help you capitalize on those final workouts.
Don't change any of your training for the marathon until after your high school season is over. This is your last year, do whatever you can to make it count. You've got the rest of your life (almost two decades of competitive marathon running) to run the marathon.
After Your April 30th end of track season, take three weeks of just increasing the mileage about 5-10 miles each week without doing workouts. Then the 4th week keep it at the highest mileage and add in a long progression run and then a tempo during part of the long run. The 5th week go up a few more miles (this will be your highest mileage week) and run a couple fartleks. Week 6 go back down a few miles to week's 3 and 4 volume, do another longer fartlek and then something like a 3 x 3 x 3 at half marathon pace with a mile at marathon pace between it, this will be your biggest workout. Week 7 drop down 10-15 miles from week 6 with a couple fartleks. Week 7 drop down 5 more miles per week, do 3 miles marathon pace, some hills, and then 3 more miles at marathon pace. Then the next week is race week, run easy mileage with a light fartlek 4 days before the race.
Very good point. I will run long during the winter but during my track season, you are right, I should focus on track and only track. Thank you for the specifics as well, appreciate it.