How do I plan to run sub-3-hours in the marathon for the first time? Here’s my Marine Corps Marathon training plan, including my shoe rotation and workout regimen.
Well, it wasn’t nearly as suspenseful, interesting, or noteworthy as the wait for 2023 Boston Marathon 5th place finisher Emma Bates to announce her fall marathon has been, but last week I announced I’m running one of the largest marathons in the world this fall, The Marine Corps Marathon in DC. I haven’t seen any media outlets pick up the announcement yet, but I’m sure the news will start invading your feeds and screens any moment now.
The marathon is nicknamed “The People’s Marathon” because it’s the largest one that doesn’t offer prize money. I’ll say this, I’m going to need some great crowd support from “the people” if I’m to reach my goal of going sub-3:00 for the first time.
Marathon training plan
Last week I completed my first week of the Pfitzinger 18 week/55 mile training plan I’m using to shave at least six minutes off my PR. This is the first time I’m following a Pfitzinger training plan (or any well-known plan), having used only training plans my brother made for me.
On Wednesday, I had a rather rude awakening with my first speed workout in four months. The training plan called for four miles of 15k/half marathon pace, but I knew that was out of reach at this point. It was quite the challenge just to run four miles at my target marathon pace of 6:50.
For cross training, I do one Peloton lower body workout per week, and every other day I do an upper body workout complete with push-ups, pull-ups, dips, and some dumbbell exercises. I sprinkle in some tennis with my wife as a nice cardio activity.
Shoe Rotation
With considerably more than a baker’s dozen pairs, my shoe collection resembles more of a galactic orbit than a rotation. But for this training block, I’m limiting my rotation to only the most essential pairs. Of course, how I define “essential” is subjective.
Daily trainers
- Saucony Triumph 20
The Triumph 21 drops this month, which is perfect timing for me to scoop up another pair of the 20’s on sale. The 21’s only update is to the upper. - Saucony Kinvara Pro
I was never interested in trying the original Kinvara, but adding in two additional foams and a carbon fiber plate and switching to an 8 mm drop got me hooked. It’s become my new long run shoe. - ASICS Gel-Nimbus 25
My first-ever Nimbus and the “security blanket” of running shoes, it’s one of my favorite releases of 2023. Most use this shoe for recovery or easy days, but you can’t go wrong with this one on any day, except speed workouts. - ASICS Gel-Cumulus 25
Not an exciting ride by any stretch, but there’s something about the simple, dependable ride of this shoe that finds me reaching for it time and again. Doesn’t hurt that it looks nice, too. - Brooks Hyperion Max
Another favorite shoe of 2023, this one is a nice upgrade over the original Hyperion Tempo that was released way back in…gulp…February 2020. - New Balance FuelCell Propel v4
At $110, this is my lone “budget” shoe in the rotation. With a thick FuelCell midsole combined with a TPU plate, it delivers a nice ride at a fraction of the cost of competitors.
Speed shoes
- Nike Vaporfly 2 – I haven’t tried the 3’s yet because I have a backlog of the 2’s that I purchased at a great discount. I achieved my 3:06 marathon PR in this shoe, but I’m undecided if I’ll use it for Marine Corps Marathon race day.
- Saucony Endorphin Speed 3 – With the updates from the 2 to the 3, this shoe could easily fit in the daily trainer category, too. It’s just an all-around amazing shoe that can tackle any workout you throw its way.
Recovery shoes
- ASICS Gel-Nimbus 25 – This is the lone shoe in this category and the only pair that appears in two categories. Like I said, one of my favorites of the year.
Race shoe
At four months out from the race, I’m not yet sure which shoe will have the pleasure of gracing my feet come race day. Right now, I’m between the Saucony Endorphin Pro 3 and Nike Vaporfly 2, but I have yet to try the popular Adidas Adizero Adios Pro 3. And if the Saucony Endorphin Elite ever goes on sale (and if they release a better colorway than the two hideous ones currently available), I might have to grab a pair.
Not a sprint…
I’ve had a small taste of DC racing with the storied Cherry Blossom 10-Mile. It’s one of the most picturesque courses, as nearly 20,000 racers run around the Tidal Basin, alongside monuments like the Lincoln Memorial and Washington Monument, under branches of bright cherry blossom trees, and over the Memorial Bridge.
The Marine Corps Marathon course covers all that and many more landmarks through 26.2 miles in my favorite city. After a challenging first week of training, I have to remind myself that, similar to the MCM, my training block is a marathon, not a sprint. I know all my training won’t go exactly according to plan, but adjustments are commonplace in any marathon training block. I’m excited to see how I’ll progress week after week. Only 17 more to go!
