My 2021 London Marathon Training Plan
Prologue
Back in December, I started what was to be an 18-week training cycle with the notion of potentially running a spring marathon.
I had been training well over the winter – averaging about 45 miles a week. One of my goals was to get my long runs up and I ran a 20 miler in January and February.
Then, in mid-February, I fell breaking two fingers and skinning my knee very badly. I lost interest in running until early April but it gave me space to settle into my new home and adopt an adorable retired racing greyhound named Meraz!
Meanwhile, a vaccine for COVID-19 was deployed world-wide giving hopes to many that life might return to normal soon. I received my second vaccine on May 5th and was “fully vaccinated” against the virus two-week later!
Long-term goals
This past year, I started re-evaluating what running meant to me. COVID-19 took the part of it that I thought I loved most – races. And, I’ll be turning 50 this year, which means slowing down a little. I know it can’t be about racing and personal bests anymore. I settled on the notion that I will train my hardest for the Wanda World Age Group Marathon Championships at the London Marathon and not look much further in the future than that for now.
Self-assessment
Lately, I’ve started every training cycle with a self-assessment. Here’s where I think I am:
Strengths:
- Health. If I’ve learned to appreciate anything this year, it’s my relatively good health. Even my blood pressure is under control these days.
- Experience. I learn something new each training cycle and can hopefully stop making the same training mistakes.
Weaknesses:
- Age. I will be turning 50 during this training cycle and need to start adjusting my training expectations a little.
- Injuries. I’m a bit concerned that the swelling in my feet from last summer will return.
- Consistency. I’m still adapting to living with my boyfriend and a dog now. I anticipate one or both may impact my ability to stay on schedule from time to time.
The Plan
Choosing or designing a plan
Although I love the training plans in Advanced Marathoning, Third Edition by Pete Pfitzinger and Scott Douglas (aka “Pfitz”), I realized this winter that they don’t suit my lifestyle anymore. Instead, I’m going to create my own schedule based loosely on the philosophy of that plan but also mixing in elements from other marathon training books that I’ve read over the year.
Setting a start and end date
The Wanda World Age Group Marathon Championships at the London Marathon is Sunday, October 3, 2021. Counting back 18-weeks, I would start training for it on Sunday, May 30th. But, I decided to start the week when I would be fully vaccinated against COVID 19th, May 16th.
Arranging workouts
Long runs. For me, Sundays work best for long runs. Although, this summer, I’ll have an added wrinkle in my schedule – attending obedience class for my dog Meraz by noon. With summer morning temperatures in the 70s, most of these runs will be slow but I will rotate longer, steady runs and shorter progression runs.
Medium-long runs. I’ve had the most marathon success when I’ve done a “medium” distance steady run mid-week, no more than 15 miles. I’ll schedule those for Thursday and every few weeks, throw in some threshold-pace miles.
Speed runs. I’ll dedicate Tuesdays to speed workouts. I’ll alternate short and long (no more than 5 minutes) intervals so both ranges of my speed ability are taxed.
I entered these workouts into my training plan on RunningAhead but anticipate they will change a bit over the course of the cycle.
Contemplating a race goal
Post-COVID-19 life feels like an opportunity to start a new chapter for my running. Initially, my goal was to be in sub-3:40 (8:24 pace) shape for this race. Before the world came to a grinding halt last March, I was still chasing times from years ago, which only led to disappointment. Going forward, I want to reset my performance expectations and start anew.
Selecting tune-up races
Summer isn’t the best time for racing in the Washington, D.C. area because it’s so hot and humid! I’m not sure racing in those conditions would be beneficial. And due to COVID-19 social distancing guidelines, most races are still virtual. However, I think having at least one race before the marathon would be helpful for determining my goal marathon pace.
- South Lakes 10K, Sunday, August 29th
Other Considerations
Cross-training
Cycling. Last summer, cycling really helped me maintain aerobic fitness while dealing with swelling in my feet. I came to really enjoy it and am hoping to resume bike commuting to work at some point.
Weight training. Last year, I also benefited from two full-body workouts working my legs, arms, back, and shoulders. However, I was only able to do it because I was teleworking and had enough time during my lunch break to make it to the gym and back in an hour. So, I’m not sure whether I can work this into my schedule.
Final thoughts
Despite reports that event organizers are confident that the marathon will take place, there’s still a part of me that doesn’t want to commit to training in case the race gets cancelled. I’m going to try to silence those concerns by reminding myself that it’s the training process – knowing how hard I worked over the course of a cycle – that’s truly the rewarding part of the race experience.
