Putting It All Together - The Running Program

This is a tentative running plan, which means that there is room for flexibility and change. When making this program, I used previous running plans that I have used when coming back from injury. I feel that I have given myself a lot of time to ease back in to training, although I am prepared to slow it down even more if needed. In previous marathon training cycles, I have worked with my coach (my awesome husband) to come up with a plan, schedule, and workouts. I have used our regular marathon mileage and schedule in the second half of this program. I am also planning to work with my midwife, doctor, pelvic floor physio, regular physiotherapist for other issues (knees, back, shins, etc.), and massage therapists throughout this journey.

When training for marathons previously, I have followed the schedule of running one long run, one interval workout, and one tempo every week. I also usually take one day off per week to allow for recovery. The other running days are negotiable. In the past I have always gone for hour to ninety minute easy runs, I realize that I may not have the same amount of training time, and these may need to be altered  for the baby's schedule (for example 30 minutes in AM, 30 minutes in PM). I am also not greedy to run 6 days a week. I understand that some weeks I may only get to run 1-2 days, and in those cases, I will try to may them quality runs (workouts/long runs)

With all that being said here is my Postpartum Marathon Program:

Legend

Rest Day (No run)

Easy Run (Relaxed pace)

Strength Training (Weights, core, strengthening)

Long Run

Interval Workouts (On the track, treadmill, or roads)

Tempo (Longer speed practice)

Race Warm - Up

Race

Weeks 1 & 2 Postpartum	Goals: Get out walking a few times, stretch, ice, work on recovery, focus on dietary needs that need to be met for breastfeeding
Weeks 3 & 4 Postpartum	Goals: Get out walking more (with stroller potentially). Start light strength training (Yoga, etc.), continue to work on meal planning, nutrition
Weeks 5 & 6 Postpartum	Goals: Try to go for brisk walks, continue strength training, have postpartum checkup (hopefully get okayed by doctor to begin running). Work with Pelvic Floor Specialist.
Running Stage 1 – Gradual increase, testing out the pelvic floor
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 7 ~2 miles	Walk	Run: 30 seconds on/30 seconds walk for 5mins	Walk & Strength Training	Run: 30 seconds on/30 seconds walk for 5mins	Walk	Run: 30 seconds on/30 seconds walk for 5mins	Walk & Strength Training
Week 8 ~4 miles	Run: 1 minute on/1 minute walk for 10 minutes	Walk & Strength Training	Run: 1 minute on/1 minute walk for 10 minutes	Walk & Strength Training	Run: 1 minute on/1 minute walk for 10 minutes	Walk	Run: 1 minute on/1 minute walk for 10 minutes
Week 9 ~6 miles	Walk & Strength Training	Run: 3 minutes on/1 minute rest x 4	Walk	Run: 3 minutes on/1 minute rest x 4	Walk & Strength Training	Run: 3 minutes on/1 minute rest x 4	Walk
Week 10 ~10 miles	Run: 5 minutes on/1 minute rest x4	Walk & Strength Training	Run: 5 minutes on/1 minute rest x4	Walk	Run: 5 minutes on/1 minute rest x4	Walk & Strength Training	Run: 5 minutes on/1 minute rest x4
Week 11 ~12 miles	Walk	Run: 10 mins on / 1 min rest x 4	Walk & Strength Training	Run: 10 mins on / 1 min rest x 4	Walk	Run: 10 mins on/ 1 min rest x 4	Walk & Strength Training
Week 12 ~18 miles	Run: 15 minutes on/1 minute rest x 3	Walk & Strength Training	Run: 15 minutes on/1 minute rest x 3	Walk	Run: 15 minutes on/1 minute rest x 3	Walk & Strength Training	Run: 15 minutes on/1 minute rest x 3
Stage 2: The Build – Gradually building mileage
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 13 ~16 miles	Walk & Strength Training	Run: 30 minutes	Walk	Run: 30 minutes	Walk & Strength Training	Run: 30 minutes	Run 30 minutes
Week 14 ~20 miles	Run 45 minutes	Walk & Strength Training	Run 40 minutes	Walk & Strength Training	Run 30 minutes	Walk	Run 50 minutes
Week 15 ~22 miles	Walk	Run 30 minutes	Walk & Strength Training	Run 1 hour	Walk & Strength Training	Run 30 minutes	Run 1 hour
Week 16 ~28 miles	Walk	Run 1 hour	Run 30 mins & Strength Training	Run 1 hour	Walk	Run 1 hour	Run 30 mins & Strength Training
Week 17 ~34 miles	Run 1 hour	Run 40 minutes & Strength Training	Run 1 hour	Run 40 minutes	Walk	Run 30 minutes & Strength Training	Run 1 hour
Approximately January 2022 (depending on baby’s birthday) Stage 3: Marathon Training Begins
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 18 ~38 miles	New: Long Run - Run 70 minutes	Run 1 hour	Run 40 minutes & Strength Training	New: First Workout (intervals) 50 mins	Walk	Run 40 minutes & Strength Training	Run 50 minutes
Week 19 ~42 miles	Run 75 minutes	Run 50 minutes & Strength Training	Run 1 hour	Interval Workout 1 hour	Walk & Strength Training	Run 1 hour	Run 40 minutes
Week 20 ~43 miles	Run 80 minutes	Run 40 minutes & Strength Training	Run 1 hour	New: Tempo Workout 1 hour	Walk & Strength Training	Run 1 hour	Run 50 minutes
Week 21 ~44 miles	Run 85 minutes	Run 40 minutes & Strength Training	Interval Workout 1 hour	Run 50 minutes	Tempo Workout 1 hour	Walk & Strength Training	Run 50 minutes
Week 22 ~46 miles	Run 90 minutes	Run 40 minutes & Strength Training	Interval Workout 1 hour	Run 50 minutes	Tempo Workout 70 minutes	Walk & Strength Training	Run 50 minutes
Week 23 ~49 miles	Run 1:40	Run 40 minutes & Strength Training	Interval Workout 70 minutes	Run 50 minutes	Tempo Workout 75 minutes	Walk & Strength Training	Run 50 minutes
Week 24 ~51 miles	Run 1:50	Run 40 minutes & Strength Training	Interval Workout 70 minutes	Run 50 minutes	Tempo Workout 75 minutes	Walk & Strength Training	Run 50 minutes
Week 25 ~55 miles	Run 2 hours	Run 40 minutes & Strength Training	Interval Workout 70 minutes	Run 1 hour	Tempo Workout 80 minutes	Walk & Strength Training	Run 1 hour
Week 26 ~57 miles	Run 2:10	Run 40 minutes & Strength Training	Interval Workout 75 minutes	Run 1 hour	Tempo Workout 80 minutes	Walk & Strength Training	Run 1 hour
Week 27 ~60 miles	Run 2:20	Run 40 minutes & Strength Training	Interval Workout 80 minutes	Run 1 hour	Tempo Workout 80 minutes	Walk & Strength Training	Run 1 hour
Week 28 ~63 miles	Run 2:30	Run 40 minutes & Strength Training	Interval Workout 80 minutes	Run 1 hour	Tempo Workout 90 minutes	Walk & Strength Training	Run 1 hour
Week 29 ~66 miles	Run 2:40	Run 40 minutes & Strength Training	Interval Workout 90 minutes	Run 1 hour	Tempo Workout 90 minutes	Walk & Strength Training	Run 1 hour
Week 30 ~69 miles	Run 2:50	Run 50 minutes & Strength Training	Interval Workout 90 minutes	Run 1 hour	Tempo Workout 90 minutes	Walk & Strength Training	Run 1 hour
Week 31 ~70 miles	Run 3:00	Run 50 minutes & Strength Training	Interval Workout 90 minutes	Run 1 hour	Tempo Workout 90 minutes	Walk & Strength Training	Run 1 hour
Stage 4: Racing Season - Maintain fitness, Work on speed, strengthening, get ready for races. Approx. Mid-April. Weekly Mileage is less important, more of a focus on speed, strength, races.
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 32	Tempo Workout 1 hour	Run 50 minutes & Strength Training	Interval Workout 70 minutes	Walk & Strength Training	Run 1 hour	Day completely off	Race Warm up 20-minute run, drills
Week 33	5k warm up/Race 5k/5k cool down	Run 30-45 mins easy and stretch	Interval Workout 70 minutes	Run 1 hour	Interval Workout 70 minutes	Walk & Strength Training	Run 1 hour
Week 34	Run 2:00	Run 50 minutes & Strength Training	Interval Workout 90 minutes	Run 1 hour	Interval Workout 70 minutes	Day completely off	Race Warm up 20-minute run, drills
Week 35	5k warm up, 10k race, 5k cool down	Run 30-45 mins easy and stretch	Interval Workout 70 minutes	Run 1 hour	Tempo Workout 90 minutes	Walk & Strength Training	Run 1 hour
Week 36	Run 2:30	Run 50 minutes & Strength Training	Interval Workout 90 minutes	Run 1 hour	Tempo Workout 90 minutes	Walk & Strength Training	Run 1 hour
Week 37 Tapering	Run 80 minutes	Run 30-45 mins easy and stretch	Interval Workout 60 minutes	Run 30-45 mins easy and stretch	Interval Workout 45 minutes	Day completely off (driving day)	Race Warm up 20-minute run, drills
Week 38	Race: Half Marathon (Fargo)	Run 30-45 mins easy and stretch	Walk & Rest	Run 50 minutes & Strength Training	Run 1 hour	Run 50 minutes & Strength Training	Run 1 hour
Week 39	Run 2:30	Run 1 hour & Strength Training	Interval Workout 90 minutes	Run 1 hour	Tempo Workout 90 minutes	Run 1 hour & Strength Training	Day off
Week 40	Run 2:00	Run 70 minutes & Strength Training	Interval Workout 90 minutes	Run 1 hour	Tempo Workout 90 minutes	Day off	Run 1 hour& Strength Training
Week 41 Taper Week Rest and get ready	Run 1:30	Day completely off	Run 30-45 mins easy and stretch	Last interval workout: 45 minutes	Run 30-45 mins easy and stretch	Day completely off	Race Warm up 20-minute run, drills
Week 42	Race: Manitoba Full Marathon	Walk and stretch	Walk and stretch	Run 30-45 mins easy and stretch	Run 30-45 mins easy and stretch	Run 30-45 mins easy and stretch	Run 30-45 mins easy and stretch

As you can see, the training program starts off with many rest days/walking days every week to allow my body to recover and adapt to running again. I feel that I given myself a lot space to come back slowly. As I've said throughout this blog, I plan to listen to my body. If I need more time, I will take it!