Ottawa Marathon Training: The Plan

Finally – my leg is just about better and it is time to resume marathon training!

I’m doing things a bit different this time. I know that if I don’t train correctly, I will end up with that calf issue again. I’ve also never run a marathon (or trained for one if you count STWM’s failed training) in the spring. Spring is always a bit insane for me because it is high school track and field season. I have to plan a bit more, and to be 100% honest, it will basically mean I will not be running more than 4 times a week. That doesn’t mean I won’t be training less though.  Track practices will mainly be in the morning, so it should leave my afternoons free for training.

Here is my plan:


Running 3-4x a week is what I’m thinking will be a good amount. It is what I did for NYC and was planning on doing for STWM. There is a big reason why I’m sticking to this 3-4x a week plan: because I neglect to properly warm up/cool down after I run. That takes time, and as mentioned, I just don’t have that kind of time. So, let’s make it 3-4 decent runs a week with proper warm up and cool down procedures. Seriously, I should know better. In terms of what I will be running, the first few weeks will all be sloooooow. I’m actually planning on doing something completely different and starting off with 1 minute run/1 minute walk intervals. Then, I will start to build things up again. The types of runs I will be doing will be: long runs, steady runs and hilly route runs. As time goes on, I will add tempo runs to the mix. There will be no speed work this time, however I will be making use of the track. I will be attempting to run all my long runs during school days. A big reason why I decided to go the marathon route is because of my part time work situation. I will probably do exactly what I did for NYC training and block off an afternoon (when I’m not at the other school) to get a long run in. It is looking like Mother’s Day will be spent running 30+ KM’s!

Cross Training + Weights

I will continue going to GoodLife Fitness at least once a week solely for cross training purposes. No running/treadmill time. I’ve already gone to GoodLife twice this week! I’m working on strengthening areas that need work as well as spending some quality time on the bike. This made all the difference for STWM Half Marathon training. I like my routine there and have been noticing a big difference. I might add an extra day or two of Cross training time, just will depend on my schedule. I was watching the Body Pump class the other day, that looks like fun and maybe I will finally go to a body pump class!

Rolling, Stretching, Physio and Massage Therapy.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    I have to keep up with rolling/stretching. I’ve been doing my little routine every night with some time spent on the roller and doing my stretches/exercises. It has been working! I had my physio appointment on Thursday and got the left leg worked out. Mostly it was just angry. I’m going to continue going to Physio and Massage Therapy as much as possible. My benefits on P’s plan just were reloaded at the start of the year, so that should get me through this marathon season. I believe I will also get some benefits from my job as well, but my plan is a bit different and I still have to pay a bit out of pocket. I’ve never had my own benefits before, so all this stuff confuses me a bit 🙂


If you missed it on twitter, I had a bad reaction to drinking a McD’s “Milkshake” on Friday night. I ate bad food all week/weekend and it made me feel miserable. I need to ensure that I eat properly, otherwise I get hungry and stop at McD’s and eat food that makes my tummy feel awful. I also need to get better at making snacks/healthy lunches at school. That and drinking water! I’m buying more fruits, vegetables and healthy snacks at the grocery store. Today I made a delicious smoothie after my run. So good!


It is going to be great getting back into the running thing. I’ve definitely missed it. The roads around my neighbourhood and cleared up just enough for a good 3-4K run. The weather is getting warmer and I’m looking forward to spring running!



This post was written as part of the GoodLife Fitness Blogger Ambassador Program, however all opinions expressed are my own



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  1. Chris

    Hi – nice blog – I should get you to help make mine more readable etc, but I may be the only one who actually reads it…which is ok. Just looking at your marathon prep plan, I have a couple of questions. You mention doing long runs and tempo runs but don’t go into any detail about how long you plan to run or what kind of tempo runs you plan to do. I have always been most successful when I actually planned out my training, at least as far as long run distance (or time) and hard workout plans. That doesn’t mean I always follow my plan exactly, but I find it much better to have a plan and then decide to deviate than to try and make it up week to week – it’s too hard to see the big picture that way. Just my two cents. I’ve done 8 marathons and hundreds of races (I’m much older than you) and just find more detailed race prep is generally good.

    1. ~Rebecca~ (Post author)

      I have made a plan before – I posted one for NYC, can’t remember if I ever posted my STWM one (which didn’t happen). I have on paper, a progression of the long runs but not much else right now. Part of it is me thinking I will jinx myself and my leg will flare up again. But it is also because I haven’t fully planned out my track and field schedule yet, and that has a major impact of what time I have available. right now, I’m just planning it week by week.


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