DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
- Messages
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Winter/Spring 2018 Training Plan Testimonials
I commonly get asked a lot of running and training plan related questions. And many times if not most, I can come up with an answer or find one in the scientific literature. But one question I commonly get asked that I haven't done a great job with is: How did your runners perform on their training plan you made for them? It's a great question and one I just didn't have the time to track on my own. Anecdotally, I remember a few that stick out. But really that's just a handful of all of them and I feel like a better true assessment of the ideas I'm coming up with is to get as many testimonials as possible. So, after the 2018 Marathon Weekend, I was able to get many great honest assessments of the plans I write. At the end of the day, I'm still learning and by gathering data from the people who use my plans I can be better able to help others in the future. I'll continue to update this post with all of the Winter/Spring 2018 training plans that end. So when your plan ends, expect a PM from me trying to ascertain how the plan went for you.
Plan #122
Name: @lhermiston
Race/Distance: 10K
Training Plan Duration (weeks): 14
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 3
Peak Week Duration: 6:27:46
Peak Week Mileage: 31.125
Peak Single Run Duration: 1:54:30
Peak Single Run Mileage: 12
PR at Distance Going into it (including when it occurred): 51:18
Expectations Going into it: There was a lot of "What have I gotten myself into?" early on in the training. I had just come off a marathon and told myself I was going to take a month or two off. I had also been dealing with some foot problems on and off for 18 months or so, which had limited me to three days a week of running. Speed training five days a week seemed a little risky and DB even mentioned the plan came with a high risk of injury. That said, I had read nothing but good things about DB's plans and I figured it couldn't hurt (much) to give it a try and pivot to a more traditional marathon training plan if things didn't work out. Ultimately, I was just trying to stay in shape during the winter months.
Testimonial: The numbers speak for themselves. The final day of my training was a 10K "race"/time trial. Not only did I PR the 10K at 46:01, I also set PRs for 1K, 1 mile, 2 miles and 5K. My first mile out was 6:45, most likely a lifetime PR! There is no other way to put it: DopeyBadger's plan made me stronger, faster and more fit. He also personally offered encouragement throughout the training period, which was always appreciated. At 34, I would have never guessed five days a week was possible. I would have never guessed those PRs were possible. If someone told me six months ago I'd do a sub-7 minute mile, I would have laughed. Now, I'm willing to rethink what is possible for me and my fitness goals.
Plan #71
Name: @GollyGadget
Race/Distance: 10 mile
Training Plan Duration (weeks): 15
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 3
Peak Week Duration: 6:04:38 *scheduled (actual was 6:23:45)
Peak Week Mileage: 37.125 (actual 37.9)
Peak Single Run Duration: 1:30:11
Peak Single Run Mileage: 10 (1M WU + 9M Tempo)
PR at Distance Going into it (including when it occurred): 1:33:32
Expectations Going into it: I was really worried how this would all work out. You warned me that there was risk of injury due to the nature of the training. That coupled with the fact that my “easy” runs were now 5.5 miles instead of 3 scared me a bit. I had followed Nike+ and Higdon plans before. Both of those included some speed work but not nearly as much and the overall mileage was a lot lower. Despite my nerves, you assured me we could adjust as needed so I committed.
Testimonial: I did a pretty good job at sticking to the plan early on. As summer heated up and my motivation waned, I missed a few runs but still completed more than I had for other recent training periods. Finding the pacing was difficult for me for the longer hard workouts. I mentioned it several times in my journal, but I believed at the time (and still do) that it was a mental focus issue more than a fitness issue. All that is to say, I had a few doubts in my head about how the race would go.
Going into the training, I had a goal of breaking 1:20 which would have improved my POT for Disney. You assessed my fitness to establish a goal 1:22:30. A few weeks before the race, my husband asked when my legs got so sexy (maybe that's TMI?). Anyway, I was pretty sure my goal wasn't attainable anymore so I had decided that at least I would get that small victory. In the end, I finished in 1:18:21 which is better than I could have imagined. On top of achieving the time goal and improving my POT (which turned out to be a moot point), this training cycle gave me a great base to work from for the WDW marathon.
Thank you for that! And thank you for all your encouragement and advice along the way! I know I could have done a better job with my marathon training, but your positive attitude and knowledge let me forget that on race day and trust the training I had done. Who knew someone could enjoy running for 26+ miles with only running up to 16 miles in training? I’m a believer and a testament to that ideology now.
Plan #134
Name: Dara
Race/Distance: Swamp Rabbit Half Marathon
Training Plan Duration (weeks): 15 weeks
Continuous or Run/Walk: some of both (switched to Run/Walk due to some joint pains for last 4 weeks)
Days per Week: 4
# of Hard Days (per week): 1 (Tempo)
Peak Week Duration: 6:06
Peak Week Mileage: 26 mi
Peak Single Run Duration: 2:32
Peak Single Run Mileage: 11 mi
PR at Distance Going into it (including when it occurred): 2:21 (March of 2014)
Expectations Going into it: Beat 2:45; complete that final 3 miles at appropriate pace without running out of gas
How closely were you able to follow the plan as written: First 8 weeks followed to a tee; weeks 9, 10, and 11 had to shuffle days due to illness and life happenings. In that rough period, I missed 5 training runs total, 3 of them consecutive and 1 LR significantly reduced in length. I also missed the 10 mi LR in week 11 and thought that would be devastating. But I readjusted and nailed the last 4 weeks according to the plan.
Testimonial: This is the third Coach DB plan for me so far. My last three halfs have been 3:03, 2:44, and 2:42. The improvement is real! The big benefit of this last plan is that it kept me realistic wrt expectations about my current fitness level and how my goal relates to my training load. I was also pleased with the Tempo and LR paces during this plan. They are somewhat difficult, but attainable with effort. I also like the fact that the plan could be adjusted when I was sick or had a busy week at work. I'm learning a lot about pacing, and have learned to run by effort (thank the blind runs!) This helped in my race because I was able to run the second half faster (on purpose) with the last three miles at an almost identical pace without even looking at my watch after mile 7. (12:17, 12:22, 12:20). During the last 3 miles, I kept saying to myself, "THIS is what those Sunday runs are for!! Training for the LAST part of the race!" I also appreciate the race pacing tips and positive messages from Coach! Thank you!
Plan #139
Name: jennamfeo
Race/Distance: Red Rock Canyon Half Marathon
Training Plan Duration (weeks): 12 weeks
Continuous or Run/Walk: Continuous
Days per Week: 4 days
# of Hard Days (per week): 2 days (Daniels T, HM Tempo, or Long Run)
Peak Week Duration: 5:51:55
Peak Week Mileage: 31 miles
Peak Single Run Duration: 2:14:13
Peak Single Run Mileage: 12 miles
PR at Distance Going into it (including when it occurred): 2:26:49 (May 2016)
Expectations Going into it: I was never good at sticking to a training plan, so I first worried that I would make excuses and not follow through. To my surprise, I actually enjoyed having a training plan that I thought was well calculated to me personally (versus me just throwing mileage together) and I looked forward to my workouts! I knew I was going to benefit from this plan and I totally did!
How closely were you able to follow the plan as written: Once I worked out the kinks of where to get my workouts in (took a few weeks), I was able to follow my plan pretty much to a T. I only skipped one workout during my taper week out of sheer laziness if I am going to be completely honest.
Testimonial: The hype is REAL. Billy has done all the researching, studying, and #math to be able to make efficient training plans based on your current fitness level. I never felt like what I was given was too hard or too easy. Every workout felt like a perfect match for me. While I didn't PR on the race that I was training for, I did PR a HM mid-plan by 4 minutes, and I know for a fact that without this training plan there was no way that I would have done nearly as well as I did on my scheduled HM (it was a doozy). Once my training was over, it felt like a good book that you didn't want to end and I can't wait to start my next DopeyBadger Plan (TM).
Plan #133
Name: @avondale
Race/Distance: Rock n Roll DC Half-Marathon
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: continuous
Days per Week: first 4 weeks at 4 d/wk, last 13 weeks at 5 d/wk
# of Hard Days (per week): 1
Peak Week Duration: 7:08:48 (actual value; predicted 7:24:48)
Peak Week Mileage: 37.79 mi (actual value; predicted 40 mi)
Peak Single Run Duration: 2:33:09
Peak Single Run Mileage: 14.00 mi
PR at Distance Going into it (including when it occurred): 2:07:16
Expectations Going into it: hoping to PR; looking forward to running a max of 2.5 hr for long runs but still making gains!
How closely were you able to follow the plan as written: I missed only 3 runs in the entire 17 weeks. 1 was scheduling problems. 2 were immediately after pulling my glute in tennis. I added 2 EA runs on days when I didn't have tennis or another run scheduled. Within each week, I often had to shift the weekday runs around to fit in with different scheduling issues. I executed the EA, EB, and LRs very well, generally hitting all miles but 1 within the target pace window. The speedwork runs were done only on the treadmill, and I didn't execute them as well - fading or slowing down the speed, which I think was mostly mental. I also played a lot of tennis during this time, which I'm sure affected my training because of additional fatigue and using different muscles, but it's hard to say exactly what the effect would be.
Testimonial: I enjoyed putting on a lot more miles than I thought I would. The EA, EB, and LR paces were very do-able and I felt like I was really building on them. @DopeyBadger did a great job of working within my scheduling constraints.
Plan #173
Name: @SarahDisney
Race/Distance: Half Marathon
Training Plan Duration (weeks): 7
Continuous or Run/Walk: Run/Walk (with some continuous)
Days per Week: 3-4
# of Hard Days (per week): 1 (one week with 2)
Peak Week Duration: 4:19:25 scheduled (4:27:17 actual)
Peak Week Mileage: 20.3 scheduled (20.34 actual)
Peak Single Run Duration: 2:12:37 (2:20:18 actual)
Peak Single Run Mileage: 10.00 miles
PR at Distance Going into it (including when it occurred): 2:31:08 (June 2017)
Expectations Going into it: I expected to hate following someone else's plan. I knew that the plans Billy makes are based on a lot of research, but I'm not a numbers-based runner, and I was a little nervous about how the new approach would work. I did try to go in with an open mind, but I really wasn't expecting to enjoy the training that much.
How closely were you able to follow the plan as written: Mostly - had to reschedule a few runs, and wasn't always strictly on pace (but was usually close)
Testimonial: I have always been a very "independent" runner, so the idea of asking someone else for help with a plan is not something that appealed to me. But when I found myself struggling to make a short-term plan between two halfs, I decided to ask Billy for help. While I understood the importance of easy running, I never put much emphasis on it, so transitioning to a plan that was primarily easy was definitely a little bit of a change - but it turned out to be a very welcome one, because I was no longer coming out of runs feeling completely worn out (even my tempo runs didn't wear me out as much as I expected). When I had questions about the training and why I was doing the things I was doing, Billy answered my questions and sent me some great resources to read that really helped me understand how the plan was designed and why, which really helped me find the internal balance between the plan and how I like to run (here's a tip: if you like running by effort, you can totally do that on one of Billy's plans - use the paces as a guideline for what the right effort is, but focus more on the effort if that works best for you!). Going into race day, I definitely felt prepared, even with the short plan (and a longest long run shorter than anything I had done before), and the training really paid off, as I was able to maintain a much faster pace than I had in any of my previous halfs, While I did struggle at a few points, I felt pretty strong throughout. Going in, I thought my @DopeyBadger plan would be a one-and-done ... but now I'm really looking forward to working with Billy on future plans and seeing what incredible goals he can help me achieve!
Plan #84
Name: @OldSlowGoofyGuy
Race/Distance: Marathon
Training Plan Duration (weeks): 22
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2
Peak Week Duration: 7:50:54 scheduled (7:51:41 actual)
Peak Week Mileage: 50
Peak Single Run Duration: 2:26:23 scheduled (2:29:26 actual)
Peak Single Run Mileage: 16
PR at Distance Going into it (including when it occurred): 4:34:41 January 2016
Expectations Going into it: I'd been on the Hanson plan for a couple of years, so I knew what to expect. But since I'd been on Hanson, I didn't expect to see much improvement in my PR.
How closely were you able to follow the plan as written: Almost to the letter. In 22 weeks, I only missed about 3 runs. I hit (or was pretty close) to pace on almost every run. I had one 'red flag' long run where I finished, but couldn't maintain pace. DopeyBadger adjusted the next week to give me some rest and that put me back on schedule.
Testimonial: My finish time is the greatest testimonial: 3:59:26, a 35 minute PR, and sub 4 for the first time! This was my 11th marathon. I thought 4 hours was unobtainable for me, but DopeyBadger proved me wrong. The plan and the guidance and support he provided got me to my goal. Sometimes it was a little encouragement after a tough run; sometimes it was a probing question. Plus, it makes you accountable to check in every week. The plan was so well thought out, I believe I peaked on the morning of my race. The plan was easy to follow. It pushed me to the limit, but not over the limit. I can highly recommend a DopeyBadger plan to help you reach your goal.
Plan #151
Name: @sourire
Race/Distance: Hot Chocolate 15k, Philadelphia
Training Plan Duration (weeks): 11
Continuous or Run/Walk: Continuous
Days per Week: 3/wk x 4 wks then 4/wk x 8 wks
# of Hard Days (per week): 2 (including LR)
Peak Week Duration: 5:46
Peak Week Mileage: 26.6
Peak Single Run Duration: 2:06:56
Peak Single Run Mileage: 10
PR at Distance Going into it (including when it occurred): N/A
Expectations Going into it:
After the WDW Marathon in January, I was very excited for this 15k, mostly to prove to myself that my fitness and speed DID improve after that marathon training cycle. I hadn't run a race shorter than a half marathon since last spring, so I was anxious to see what would happen here.
How closely were you able to follow the plan as written:
Plan was followed very closely. It was initially written for 12 weeks, but we had the wrong date of the race (oops), and the actual training was 11 weeks long. We eliminated that 1 wk of training, I missed ~3 runs, and shortened a few others by 0.5-1 mile for various life reasons. My longest long run was 9.5 miles (scheduled for 10).
Testimonial:
This was my 4th DopeyBadger Plan (TM), and marks one year since starting to work with Billy. This year has been quite a journey, and I have accomplished so many run goals that I previously hadn't thought possible. As always, the proof is in the pudding: current fitness had me completing this race in about 1:44:30, and my time was 1:42:08. I negative split every mile, and ran the last 3 miles in paces that began with a 10:xx, which is absolutely huge for me. I am thrilled with the result!
The last year has made me stronger and faster, but also, I am more motivated with my running than ever before, and it has become easier and much more enjoyable. The mileage and duration I completed in training this March was basically equal to that which was run in both October and November, during marathon training, but you could have fooled me. I had to go back and look at the numbers more than once, because I just didn't believe it, and thought that perhaps the Coach had played a mind trick on me.
I suspected that perhaps a somewhat lighter work schedule, better weather, the fact that I was training for something that wasn't my 1st marathon, all factored in to the feeling that the March training load was "lighter than usual," but the wise Coach pointed out that perhaps I am "getting stronger and thus more tolerant of the training load". Cheers to continued goal crushing, and many thanks again!! 
Plan #164
Name: Zellyb
Race/Distance: Rock the Parkway Half Marathon
Training Plan Duration (weeks): 12 weeks
Continuous or Run/Walk: Run/Walk primarily but with a once a week portion at continuous
Days per Week: 5
# of Hard Days (per week): 2 (including long run)
Peak Week Duration: 5:53
Peak Week Mileage: 30 miles
Peak Single Run Duration: 1:50
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2:12:07 October, 2017
Expectations Going into it: Hoping for a new PR (stretch goal to get below 2:10). Actual completion time 2:12:34.
How closely were you able to follow the plan as written: Not as closely as I wanted. I ended up with a groin strain during the training and had to miss or curtail several runs. LIFE was also a bit of a challenge that hurt us some. Looking at my spreadsheet we missed 13 individual training runs and many of those were late in the training cycle after the injury.
Testimonial: I've been running for 5 1/2 years now following basic Galloway training plans and doing run/walk. We decided to give one of Billy's plans a try in our run up to the Chicago Marathon in October and my ultimate goal of getting a sub-5:00 marathon time. We committed to going to a 5-day per week running schedule where we'd previously do 4 days per week max. It was a big adjustment learning to run more slowly as our previous runs were nearly always at or near race pace. It was certainly hard for me to wrap my head around the idea of running most runs so much slower and then being able to break out much faster speeds on race day, but I'd read so many great success stories here and read Billy's intensive research process, so we had faith and took the leap. While we missed a PR on this course by 27 seconds, I count it a victory. Our PR race was on a much flatter course than this one and those conditions were ideal. This race, aside from being much more hilly, had 15 MPH sustained winds and gusts up to almost 25 mph - we even got sleeted on during this race. The last 4 miles were straight into a headwind with some significant uphills to manage. After dealing with the initial disappointment of missing a new PR, I recognized that the same training and effort on the PR course and the PR conditions would have absolutely resulted in a new PR. So, sometimes you must just accept those things that are outside your control and do your best. I feel like I was absolutely well-prepared for this race even though we'd not done any single long runs over 10 miles (we'd gone up to 16 or 18 mile long training runs before our last PR) and most at a much slower pace. I felt strong throughout this race and was comfortably able to follow Billy's race strategy. The difference was those last couple of miles with hills and headwind that made the difference. We're already looking for the next possible race to test out our conditioning, but we are excited to see where the next training cycle leads us.
Plan #161
Name: SheHulk
Race/Distance: Half Marathon
Training Plan Duration (weeks): 13 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2
Peak Week Duration: 6:04:59
Peak Week Mileage: 30
Peak Single Run Duration: 1:58:05
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2:21:46
Expectations Going into it: I wanted to PR, really wanted to go sub 2:20. Given cutbacks in my training I didn't know what to expect actually.
How closely were you able to follow the plan as written: Not great. We started out with a more ambitious plan, coming off a pretty successful marathon training cycle for me. But I was sick for about a month and got tired of feeling tired, and struggling to complete runs at pace, and finally said no mas. Billy very graciously agreed to rewrite my plan, to cut back my miles for the remaining 6 weeks of the race, reasoning that a plan isn't successful if you just can't follow it or are miserable doing it. Even with the cutbacks I missed a T pace run due to 15 inches of snow late in the game. Missed a few very easy runs too due to scheduling difficulties (sorry Billy!)
Testimonial: Even given all the obstacles listed above, I still PRed! I ran a 2:19:09, giving me that long-wished-for sub-2:20. Of course now I am wondering what could have been had I actually followed the original, full, plan, and not cut back. But life happens and in running you have to be able to roll with it. Billy of course provided a lot of emotional labor getting me to that attitude and convincing me I am not a failure, even though I could not follow the original schedule of runs. I'm looking forward to what's next. I'm thrilled I was still able to pull out a PR.
Plan #143
Name: Bree
Race/Distance: Star Wars Dark Side Half Marathon
Training Plan Duration (weeks): 14 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2 and 3 alternating
Peak Week Duration: 7:05:17
Peak Week Mileage: 37.26
Peak Single Run Duration: 2:32:28
Peak Single Run Mileage: 13.1
PR at Distance Going into it (including when it occurred): 2:28:37
Expectations Going into it: To be able to finish a half marathon in less than 2:20:00
How closely were you able to follow the plan as written: Almost exactly as written. Had some adjustments here and there, but I never missed a run.
Testimonial: As a 41yo woman I never expected I would be back to this fitness level again. I'm running faster and longer than I have in years. Almost every week brought a new challenge for me and I loved the variety of training runs. Before this plan I was out there running every run as fast as I could and not seeing any real improvement. The whole idea of running slow to race fast was new to me, but I was willing to give it a chance. It's a chance I was glad I took. Not only was I able to set a new PR, but I completely destroyed my old one. I was able to cut 14:59 off my previous PR and finished the SWDS Half Marathon with a time of 2:13:38
Plan #136
Name: roxymama
Race/Distance: Half Marathon
Training Plan Duration (weeks): 14
Continuous or Run/Walk: continuous
Days per Week: 5, switched to 4 week 8 through duration
# of Hard Days (per week): varied
Peak Week Duration: 3:58:37
Peak Week Mileage: 22
Peak Single Run Duration: 1:23
Peak Single Run Mileage: 8 miles
PR at Distance Going into it (including when it occurred): 2:27:25 May 2017
Expectations Going into it: My hope was just to have the endurance to complete the distance and if I got a PR that would be icing on the cake but not the intention on race morning.
How closely were you able to follow the plan as written: the plan went through a few phases due to life circumstances. We started with 5 days and week and on week 8 switched to 4 per week. I had to take off a short period of time prior to week 8 and our focus went from goal crushing to just maintaining my fitness and avoiding injury since this was not my "A" race. With Billy's plans I usually try to do almost every single training run as planned, but this cycle wasn't that way.
Testimonial:
Last Fall Billy's plans had gotten me through a really hot fall half marathon in great shape, a goal-crushing 10k PR where I ran faster paced than any of my best 5ks, and a 15k PR. I was excited to see how I could handle a 5 day a week plan with both a speed and endurance focus for a spring half marathon. It started out great with a 1st place in my age for a local 5k. But because of a change in workload and some family health issues I ended up missing more training runs that I normally do. Billy helped me re-prioritize and re-designed my plan to keep my endurance up so that I could complete my half instead of racing for my best time. His philosophies on effort based training really helped me listen to my body during the race and helped me pace myself internally. I was well on pace for a PR by mile 9 and began feeling some tightness in my calves on a rolling hills filled last 4 miles and I backed off on trying to push through the pain and settled into what was comfortable. And I PR'd anyways!!! 2:25:38 so almost two full minutes off my best time. I know with a full training schedule completed how Billy wrote it that I could have done even better. And if I had pushed more through the pain that day I could have whacked even more minutes off but we have an A goal race for me in October and I will be reaching out to him again for my next plan
Plan #153
Name: Kevin
Race/Distance: 15K
Training Plan Duration (weeks): 13
Continuous or Run/Walk: Continuous
Days per Week: 6
# of Hard Days (per week): 1-3 depending on week
Peak Week Duration: 5.5 hours
Peak Week Mileage: 35 miles
Peak Single Run Duration: 1:58:10
Peak Single Run Mileage: 13.15
PR at Distance Going into it (including when it occurred): While my goal race was the 15K in February (2/17), I also had a goal of breaking 2 hours for the half which I did in March (3/3). I crushed the 15K run in February getting a PR in the 15K and the 10K. In March I finally broke 2 hours for the half by nearly 2 minutes getting a new PR.
Expectations Going into it: Felt very good and strong. My pace continued to improve with lower levels of effort.
How closely were you able to follow the plan as written: Very Closely
Testimonial: This was the first time I had a training plan developed by someone else and the first time I had speed runs worked into my training. I continue to see improvement in my speed and stamina and am ready to take the next step and continue improving. Conditions for the 15K in April were horrible and the race was cut short due to lightning so ended up running a 10k. I also got a PR on the Dark Side Challenge cutting 1.5 minutes off of my previous time in 2016.
Plan #152
Name: Jim Tancredi
Race/Distance: Coastal Delaware Running Festival/26.2 miles
Training Plan Duration (weeks): 13 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2
Peak Week Duration: 07:27:57
Peak Week Mileage: 37.5
Peak Single Run Duration: 2:29:24
Peak Single Run Mileage: 12 miles
PR at Distance Going into it (including when it occurred): 26.2 miles @ 06:29:49, Walt Disney World Marathon, January 7, 2018
Expectations Going into it: 06:30:00 - a completely lucky projection that I grabbed out of thin air
How closely were you able to follow the plan as written: To the "T" except for 4 training days in week 2 when I was diagnosed with the flu.
Testimonial: After completing the Disney Marathon in January, 2018 in 6:29:48, I was encouraged by the simple fact, that I was able to finish the race. I was just coming off a 70 pound weight loss (actually 80 pounds but I gained 10 pounds training for the marathon) and had no idea what my body would be capable of. Disney was my first marathon, and it turned out my body, as well as my will and determination, made me much more capable than I thought.
I used the Intermediate 2, Hal Higdon plan, that incorporated (3) 20 mile long runs in the 6 weeks preceding the actual marathon. It turned out those 20 mile runs were taking me about 5 hours to complete, and that 5 hours was destroying my body. It was taking longer and longer to recover from each run, and on the 3rd, and final, 20 mile run, I ended up with tibialis tendonitis that cost me essentially the final two weeks of my training. I worked with a physical therapist to get as ready as possible for the marathon, and was fortunately able to work out the tendonitis to get me thru the race. I tell you this long story because any marathon training plan that incorporated multiple long (very long runs) is probably not the right plan for either a beginner/1st timer, or maybe even an intermediate marathoner.
While I was bouncing around the Disboards after the 2018 marathon, I ran across an individual who had just completed the same marathon, and bettered her time by 38 minutes using a "cumulative fatigue" plan structured by a board member named Dopery Badger (Billy). From the moment I had finished the Disney marathon, I planned to run another to try to better my time. I contacted Billy and asked if he would structure a plan for me for a marathon here in Delaware known as the Coastal Delaware Marathon that took place on April, 22, 2018. He agreed, took some statistical info from some of my other running events, and structured a plan for e for this Coastal Delaware event.
The training schedule incorporated a substantially less amount of overall mileage and training event duration, and left me feeling relatively fresh when raceday arrived. I'm 53 years old, and my body just doesn't respond the way it used to when I was 23, but Billy's plan kept maximum duration for the long runs at less than 2:30:00, and that limit helped mitigate the risk of overuse injury. Again, it left me feeling stronger, having more endurance, and in many ways, confident that I was in a better position to complete my goal of shaving substantial time off my my next marathon.
In addition to the training schedule in terms of physical running, Billy offered his expertise at times on the effects of proper nutrition and hydration, on a runner's results. He recommended a few different ways to approach pre and mid-race nutrition and hydration, and I applied one that seemed most practical.
Raceday has come and gone, and I finished the Coastal Delaware Marathon approximately 30 minutes fast than Disney. That's a win, right? Well, not quite. That 30 minute reduction should have been at least a 1 hour reduction, but I nearly bonked at Mile 23 because there was a large gap in water stops between Mile 17 and 20. I felt myself getting thirsty, and I had to slow my pace down for fear that I'd pass the point of no return, and have to drop out. I was able to get myself to the stop at Mile 20 at a slower pace, and got the fluids I needed, but didn't notice a difference for another 2 miles or so. At that point, I was able to ramp my pace back up close to race pace and finished decently. Had I not suffered the hydration hiccup, I could have potentially finished at 5:30:00, maybe better. That was operator and race manager error, not Billy's.
Billy's plan had me set up to succeed, and a few things outside of his control came together to throw a bit of a wrench into the motor. Still, I bettered my time by 30 minutes, and am already planning my next marathon at the end of the year or just after the first of the year. Next time I won't screw it up, and I'm predicting I'll finish in 5:30:00, or better.
Billy applies a great blend of science, experience, and feedback when structuring a plan, and whatever that formula consists of, its a winner. Billy's a true professional, and I honestly believe that the plan he structured for me, was at least as good as, and most likely better, than any I could have purchased over the internet on any of the web-based coaching sites. One thing is for sure. Billy's plan is personalized and I can't put a value on personalization. If you're truly committed to running a marathon, or bettering your time from a previous marathon, work with Billy, and he'll have you as prepared as he can to accomplish that goal.
Plan #170
Name: @lhermiston
Race/Distance: Marathon
Training Plan Duration (weeks): 14
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 1-2 (usually 1)
Peak Week Duration: 7:30:57
Peak Week Mileage: 50
Peak Single Run Duration: 2:28:55
Peak Single Run Mileage: 17
PR at Distance Going into it (including when it occurred): 4:22:25 - 2017 Walt Disney World Marathon
Expectations Going into it: I had a very successful speed training courtesy of DopeyBadger prior to the marathon training, so I knew his methods were successful. I hoped if I stayed healthy I could set a new PR and maybe break four hours.
How closely were you able to follow the plan as written: 85-95 percent, I'm guessing. I missed one run due to illness, cut another short due to illness, missed two during the taper to rest an achy ankle and cut a few warm ups and cool downs short on evenings when I was pressed for time.
Testimonial: I think the most accurate way to describe what this training plan has meant for me is Billy/DopeyBadger unlocked my potential.
I completed my first marathon - Disney 2017 - in 4:22. Not a bad first marathon by any means, but I went into it injured and ended up walking what felt like a decent portion of it. My second marathon - Lakefront 2017 - was about 9 minutes slower and I went into it feeling under-trained and somewhat injured.
I felt after those two races that 1. I was trending in the wrong direction with my time and 2. I had the capacity for a 4-hour marathon if I could stay healthy and was properly trained. Enter DopeyBadger. First with the speed training and then with the marathon training, Billy crafted plans that were tailored to me, my goals, my schedule and my level of fitness - this is not a one size fits all approach. The results during training were I was able to run five days a week (something I never thought possible) and I stayed mostly injured free. As for the marathon? I finished with a chip time of 3:47:58, approximately a 34 minute PR. Simply put, DopeyBadger's plans work.
Aside from an expertly crafted training regimen, Billy is great an answering questions, explaining concepts and offering words of encouragement without being asked, which really go a long way.
Like I said, Billy has been instrumental/crucial/irreplaceable in my quest to become the best runner I can be.
Plan #149
Name: Garneska (kris)
Race/Distance: Half Marathon Darkside
Training Plan Duration (weeks): 14 weeks
Continuous or Run/Walk: Continuous Run
Days per Week: 4 days
# of Hard Days (per week): 2 (including LR)
Peak Week Duration: 6:01
Peak Week Mileage: 39 miles
Peak Single Run Duration: 2:23:14
Peak Single Run Mileage: 15
PR at Distance Going into it (including when it occurred): 1:56:57 March 2016 i had 1:53:31 in Aug 2017 but that measured .6 miles short so i think 1:56:57 is more accurate
Expectations Going into it: 1:52 per plan but hoping for 1:50
How closely were you able to follow the plan as written: Almost to the letter. i had one weekend that i had to shorten from 9 and 16 to 6 and 12. i was having very sore calves and it was the last long weekend before the race. Billy suggested dropping it give my calves a break.
Testimonial: This is my third Dopeybadger plan and by far my best one. After getting a PR in the marathon in Feb 2017 at RnR NOLA, I was actually close to BQ and now it was on my mind if i could do it. I had thought about getting a coach, but it is expensive and this is just a hobby to me. I alreaday spend quite a bit on running shoes and gear. I read a lot from Billy and since he was trying to BQ thought i would take him up on his offer to right a plan. that was for a local marathon in Oct 2017. My goal for that was to BQ. I was running 5 days a week on that plan and did not stick to the prescribed times. i was always fast and sometimes WAY too fast. Unfortunately i ended up injured 3 weeks before the marathon. I pulled out since i had Disney in Jan. i got a PT and have been working with her. That brought me to DB plan #2. i was still running 5 days a week and still going too fast but not as much as i was for DB plan #1. I got to Disney and actually got Norovirus on Saturday so i was not feeling well for the marathon. I completed it but definitely not to at my desired level. This brought me to DB Plan #3. The darkside half. i went to 4 days a week running and promised myself to slow down and hit paces. i did not do so good in the beginning but the last 6 weeks i did.
I got a PR in 1:52:01. I did not hit my time goal of 1:50 but that was due to the conditions. It turned out to be warm and humid for the race. I had some very good things happen though. i was consistent every half was close to 4:15 i only deviated slightly. My goal was to pick it up if there was anything left after mile 9. i could not manage but did not drop my 4:15 until the final mile that i was hitting 4. The best part, after i finished, i felt good. I looked good. After a little break and some water, i could have started running again. i felt good the next day outside of a little soreness in my quads (probably from pushing the last mile in the humid conditions).
Basically i am in for DB plant #4 and that is to get me to finish Chicago in 3:50 so i can go to Boston in April 2020.
Thanks Billy!!
Plan #163
Name: KSellers88
Race/Distance: Rock n' Roll Nashville Half Marathon
Training Plan Duration (weeks): 14
Continuous or Run/Walk: Continuous
Days per Week: 6
# of Hard Days (per week): 3
Peak Week Duration: 8:09:44
Peak Week Mileage: 52
Peak Single Run Duration: 2:07:56
Peak Single Run Mileage: 14
PR at Distance Going into it (including when it occurred): 1:56:04, 11/12/2016 at the Soldier Half in Columbus, GA
Expectations Going into it: My goal going in was to PR, and I really wanted a sub 1:50 half.
How closely were you able to follow the plan as written: I think I missed 3 runs total and had to cut maybe 3 short. I was able to hit most of the paces set on my plan, with the exception of a few tempo runs.
Testimonial: I could not be happier with the results of my plan! I had been stuck at the 1:56 mark for my half marathon PR for almost two years. Literally, some of my prior race times were 1:56:04, 1:56:06, 1:56:07, 1:59:40, and 1:59:55. There was something about that 1:56 barrier that I could not break. I had previously used Billy's plan for my first marathon and WDW Marathon, and I knew I wanted to try and PR in the half after the WDW Marathon in January. Billy and I discussed several options (I'm doing one half marathon per month in 2018) and I selected Rock n' Roll Nashville as the best option mainly due to weather. This ended up being the perfect decision as the weather on race day was perfect. I followed Billy's plan as closely as possible and it ended up paying off! I set a PR of 1:48:37 (8 MINUTES!!) on a less than ideal course with over 600 feet of elevation gain and achieved negative splits! Not only did Billy help me with my physical strength and endurance, but he has helped me achieve mental strength as well. I've always doubted my abilities, but following his plans help me realize I am capable of SO much more than I give myself credit for. I cannot thank him enough and will never use another coach for as long as he makes plans!
Plan #145
Name: cburnett11
Race/Distance: half marathon
Training Plan Duration (weeks): 15
Continuous or Run/Walk: continuous
Days per Week: 6
# of Hard Days (per week): Usually 3 (counting long run), but I had a couple shorter races mixed in so sometimes we only had 2 hard days (with the race included as one of those hard days).
Peak Week Duration: 8:20:54
Peak Week Mileage: 53.54
Peak Single Run Duration: 2:01:32
Peak Single Run Mileage: 14.02
PR at Distance Going into it (including when it occurred): 1:47:55 on April 25, 2015
Expectations Going into it: I hoped/expected to break 1:45. I actually ran 1:46:47.
How closely were you able to follow the plan as written: I really didn't have any issues with the pacing of the plan. Billy and I changed a couple things based on shorter races I had on my calendar, but didn't really impact the plan too much.
Testimonial: I enjoyed this plan and felt really confident going into the race. On a different day, I feel like I would've run faster. It's hard to explain, but something just wasn't right on my part and I think it could've been my diet a few days leading up to the race. I had a conservative race day plan, and the early miles felt way too easy for me. I had trouble running that slow. But then around mile 8, something changed and my legs felt really heavy. I hadn't really ever felt this way before in a half marathon or any of my training for this cycle. So I gotta point to outside elements. The training definitely had me prepared to run my goal. At any rate, I had a very difficult race and STILL MANAGED TO PR BY MORE THAN A MINUTE. Billy is super helpful and I always look forward to his responses to my emails. I have a couple marathons this fall and will be reaching out to Billy to put together something for me to hopefully PR in Chicago.
Plan #175
Name: Anisum
Race/Distance: Broad Street 10 Miler
Training Plan Duration (weeks): 13 Weeks
Continuous or Run/Walk: Continuous
Days per Week: 4-5
# of Hard Days (per week): 1 (2 including LR)
Peak Week Duration: 7:10:28
Peak Week Mileage: 30.8 mi
Peak Single Run Duration: 2:03:12
Peak Single Run Mileage: 9 mi
PR at Distance Going into it (including when it occurred): 2:00:53 May 2017
Expectations Going into it: Hope to PR
How closely were you able to follow the plan as written: Not as closely as I would have liked. Weather early in the plan and travelling later in the plan hampered my progress.
Testimonial: This is not my first training plan with Billy. It's my 3rd. During my previous two, I PRed a 10 miler, a 5 miler, a 15k, a 5k, and completed Dopey. So while I missed my PR for the race I had planned by 49 seconds, I am not at all disappointed. During the training plan, I managed to PR a half marathon by over 9 minutes and achieve a goal I had when I first started doing Billy's training plans. I felt strong throughout my 10 miler and had a great time. There are several things I could have done to improve my time, one of which was follow the plan closer. That's life though and there is always another race.
Plan #178
Name: Kerry1957
Race/Distance: Great Western Half Marathon
Training Plan Duration (weeks): 11 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 4
# of Hard Days (per week): 1 (2 including LR)
Peak Week Duration: 5:30
Peak Week Mileage: 24
Peak Single Run Duration: 1:53
Peak Single Run Mileage: 8
PR at Distance Going into it (including when it occurred): 2:39:08 2017 Disney Wine & Dine HM
Expectations Going into it: I hoped to PR; Billy encouraged me to expect even a better time of around 2:35
How closely were you able to follow the plan as written: Almost exactly; some times were a bit fast. Never missed a day of running.
Testimonial: @DopeyBadger and I came up with a target of 11:51 per mile average (2:35 finish time) The first 10 miles were right on plan; I averaged 11:53 with a low of 11:43 and a high of 12:15 (quick porta-potty stop).
Unfortunately during mile 11 I stepped funny on a branch (it was really more like a twig, but that does not fit my story line as well). I twisted my knee a bit but tried to keep hobbling along. I ended up having to walk most of the rest of mile 11 (13:01) and most of mile 12 (13:57). I was watching my watch and saying to myself, "damn, well there goes the @DopeyBadger plan" and then "damn, well there goes my PR". At the 12 mile marker I decided to just run on it anyway and deal with the results later. Mile 13 was 12:06 and the 13.1 was 1:06, for a finish time of 2:39:10.
It wasn't until I got home that I checked, and my PR is 2:39:08 at last fall's runDisney W&D HM. It may sound funny but I was not focused on the PR time but on the @DopeyBadger plan so I really could not remember the exact PR time while on the course. I missed a PR by just two seconds after walking for most of two miles!
So the good news...the @DopeyBadger plan not only worked, but worked extremely well right up until my self inflicted just-off-course stumble, and that has nothing to do with the merits of the plan. I would have finished around 2:35 otherwise, right on schedule.
A huge THANKS! to @DopeyBadger for all his support.
Plan #156
Name: Christian Anglim(Canglim52)
Race/Distance: 5k/10k
Training Plan Duration (weeks): 15
Continuous or Run/Walk: Continuous
Days per Week: 6
# of Hard Days (per week): 3
Peak Week Duration: 8:34:12
Peak Week Mileage: 63.01
Peak Single Run Duration: 2:06:14
Peak Single Run Mileage: 16
PR at Distance Going into it (including when it occurred): Previous PRs were 19:28(5k) and 40:12(10k), and both were attained during the Goofy half marathon 1/6/2018. That plan was also written by Billy!
Expectations Going into it: I wanted to improve my ability to run at higher speeds and of course set new PRs.
How closely were you able to follow the plan as written: I missed 0 days, but modified 5 workouts so technically my worst adherence to date.
Testimonial: This was my 5th plan written by Billy, and so far every plan has led to multiple PRs!! This was a hard one, and Billy did an excellent job of pushing me to my limits. He has a nice balance between seeing the big picture and still giving you that push you need when you need it! I selected 3 races (10k,5k, and 5k) and we settled on a 15 week plan. I came in with some lofty goals, and though I didn’t technically achieve them all, I still PRed my 10k with a 38:30 and my first 5k with an 18:39 (on really tired legs). I didn’t do the best job scouting my “A” race and selected a course with way too much climbing, but I still finished with a 19:37 and more importantly 3rd place overall!! I used to love competition and sports growing up, so to have the chance to compete again was the highlight of the training cycle. Billy’s plan, coaching, and support made this all possible!! Such a great experience and looking forward to plan #6!
Plan #176
Name: @JulieODC
Race/Distance: Providence Half Marathon
Training Plan Duration (weeks): 13 weeks
Continuous or Run/Walk: Run/walk
Days per Week: 4-5
# of Hard Days (per week): 1-2
Peak Week Duration: 5:49:32
Peak Week Mileage: 32.5 miles
Peak Single Run Duration: 1:49:47
Peak Single Run Mileage: 11 miles
PR at Distance Going into it (including when it occurred): 2:13:35 in May 2017
Expectations Going into it: I was hoping for a PR
How closely were you able to follow the plan as written: I followed the plan closely. I accomplished every single planned run. Where I tended to fall short was hitting the tempo run paces (HM and 10k) for the run interval duration prescribed.
Testimonial: This plan helped me achieve my goal of a PR, taking 8 minutes off my previous PR, with a final time of 2:05:38. Not only did I PR, but I did so feeling strong and with an easy recovery. The plan was completely manageable (which is saying something coming from a mom of 2 young kids (ages 6 and 2), who works full time, and has a husband who travels weekly). The tempo paces were definitely outside of my comfort zone, but I love that the plan pushed me there -- and while I didn’t always hit those paces, I came a lot closer than I expected. I loved this plan and would love to use it again, with a goal of really targeting the tempo paces.
Plan #184
Name: @avondale
Race/Distance: Frederick Running Festival Half-Marathon
Training Plan Duration (weeks): 8
Continuous or Run/Walk: continuous
Days per Week: 4
# of Hard Days (per week): 1 - 2 (not counting LR)
Peak Week Duration: 5:29:05
Peak Week Mileage: 29.51
Peak Single Run Duration: 1:50:03
Peak Single Run Mileage: 10.0
PR at Distance Going into it (including when it occurred): 2:07:16
Expectations Going into it: I just ran a HM PR attempt 8 weeks before, so I wasn't really expecting anything big in this race, but I can always hope for something big.
How closely were you able to follow the plan as written: Nearly to the letter. I didn't miss any runs. I hit my paces consistently for all runs except a T-pace 3 x 1.5 mi run, where I faded. I had asked to plan for 4 days/wk of running in this plan because my tennis schedule was getting busier. However, @DopeyBadger agreed that I could add some 4 EA runs on days when I didn't have tennis or another planned run. I ended up doing this for 5 of the 8 weeks in the plan.
Testimonial: I ended up having some odd shin/knee pain during the race, otherwise I think I would've hit a time very similar to my HM time 8 weeks before. So, I feel like I maintained or returned to the same running fitness level in those 8 weeks. But I think it was more important that @DopeyBadger changed the days of the week on which I did hard/speedwork runs. During the winter, I could only run on the treadmill on weeknights, which I ended up HATING for speedwork. I never hit my paces and it just didn't go well. Now that it is light for longer, I can run outside every day, but even so, he changed up which day my speedwork was on - sometimes weekdays, and sometimes Sunday instead of LR. I was very pleased that in general I was able to hit my speedwork paces, which I never did on the treadmill. I feel like this was a very useful experiment and will be a good direction for the future.
Plan #180
Name: Jenna
Race/Distance: 10k
Training Plan Duration (weeks): 10 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5 days
# of Hard Days (per week): 2-3 (including LR)
Peak Week Duration: 5:52:46
Peak Week Mileage: 32.05
Peak Single Run Duration: 1:47:58
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 1:03:11 (5/2016)
Expectations Going into it: Sub 1 hour 10k
How closely were you able to follow the plan as written: I was able to follow my plan exactly. I had one speed workout flub due to technology. A few long runs were cut into two. But otherwise, I did all the miles and even if I ran a few paces too fast I was consistent with them.
Testimonial: This was my second plan from Billy and it was even more exciting than my first. Since I was focusing on a shorter distance (10k) there was a lot more speed work (one to two times a week). I was nailing all of my workouts pretty well and while I didn’t get my goal of a sub one hour 10k (thanks to some unexpected elevation during the race I chose), my fitness level is the highest that it probably ever has been in my adult life. I have not only improved my running capabilities, but my overall health has improved over the 6 months of being a client to Billy. I am excited to see what the next training plan does for me!
Coach added - A PR of 1:01:51 and 4th place AG finish!
Plan #166
Name: michigandergirl
Race/Distance: River Bank Run 25K
Training Plan Duration (weeks): 16 weeks
Continuous or Run/Walk: Continuous
Days per week: Alternating 4/5
# of Hard Days (per week): 1 or 2
Peak Week Duration: 6:57:14
Peak Week Mileage: 37.7 miles
Peak Single Run Duration: 2:31:09
Peak Single Run Mileage: 14 miles
PR at Distance Going into it (including when it occurred): 2:37:28 (May 2017)
Expectations Going into it: I was hoping to PR both my spring races (A half on 4/22 and then the 25K three weeks later, knowing the 25K would be the harder one with a hilly course).
How closely were you able to follow the plan as written: Unfortunately not as closely as I would have liked. I struggled with shin splints in both legs during this training cycle, which resulted in having to miss several runs, and also having to adjust some weeks by shortening runs & foregoing some Tempo & T-paced runs.
Testimonial: I have been using Billy's plans for over a year now (this was plan#4). I have made great gains in speed & endurance using these plans, and Billy is so helpful and always quick to respond to any questions or adjustments that are needed. I have learned so much about running and about myself during this process. And even though I struggled to follow the plan closely this time around, I still had successes!!! I still managed to PR both of my spring races - I knocked 2 minutes off my half PR and then 3 weeks later, I knocked almost 3 minutes off my 25K PR with a time of 2:34:36! I can't help but think of what I could have accomplished if I were 100% healthy. So thank you Billy for all you do, I will be forever grateful!
Plan #144
Name: @MissLiss279
Race/Distance: Fargo Marathon
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 1 or 2
Peak Week Duration: Supposed to be 8:35:45, but dropped one run. So 3 weeks earlier peak duration was 7:31:14-ish (not including OrangeTheory running duration).
Peak Week Mileage: Supposed to be 46.3, but dropped an 8.3 mile run. So Peak week was actually 3 weeks earlier at 40.2 miles (not including OrangeTheory miles).
Peak Single Run Duration: 2:32
Peak Single Run Mileage: 14 miles
PR at Distance Going into it (including when it occurred): 4:44:37 on January 7, 2018 at the end of the Dopey Challenge
Expectations Going into it: Not gonna lie, but I had pretty high expectations going into this plan. My plan for Dopey really gave me a confidence boost in what I might be capable of. I believed that I could run a marathon in 4:25 (based on my marathon Tempo at current fitness at the beginning of the plan) and hoped that I could beat that.
How closely were you able to follow the plan as written: I followed the plan pretty closely. I hit most paces, except my EA paces may have been slightly faster or slighter slower, WU and CD were usually a little fast, but not faster than EA, and the blind runs still seem to elude me. I missed one run on my travel day back from Star Wars races. After talking with Billy, I dropped the T paced run and moved my EB run to the next day. This was during my peak week, and it bothered me for a bit, but then decided that sleep was just as important and I let it go.
Testimonial: I had my eyes set on this race. It was supposed to be really flat (it was with a few little steep artificial hills). I hoped that the weather would cooperate when race day came it mostly did). I followed this training plan as best as I could. I tried to avoid adding things that might compromise my being healthy for this race. I wanted to see what I was capable of and I thought this race would be a good opportunity.
I will say that some of those 11 mile (2 hour) training runs after work during the week were hard to get motivated to do as well as some other runs near the end of the plan, but I knew that I wanted to succeed, so I was able to mentally talk myself into getting out there and running. And it paid off.
Race day temperatures were great for this race: mid 40s to start into the mid-50s at the end and overcast. However there was going to be 20mph north winds throughout the race. This race was set up mostly north south, with about the last 5-6 miles north into the wind. I was not looking forward to that.
Billy and I came up with a plan to run the first 2-3 miles (into the wind) about 10-15 seconds slower than marathon Tempo pace (10:08, so 10:20ish), run marathon Tempo until mile 16 or 17, and then pick up the pace and see what I could do. I followed this pretty well, except that the middle miles I ended up running in the 9:45/9:30 range. I hoped that this wouldn’t cause me to hit the wall later. These miles were mainly with the wind at my back, and I was feeling good. Mile 16 was into the wind, and I wasn’t sure at that point if I would be able to pick up the pace, but mike 17 headed back south. There was probably a band or DJ somewhere in here, and I always seemed to pick up the pace when I passed one, so at this point I just kept going instead of slowing back down. The last 9 miles, I ran 4 miles under a 9 minute pace!! What?? At the end of a marathon?? The other 5+ miles were just over 9 minute miles. I finished this race with a 33 minute PR!! 4:11:48!! I’m so happy!! Thank you, Billy!! This plan worked great for me!
Plan #185
Name: Melissa H.
Race/Distance: Half Marathon
Training Plan Duration (weeks): 8 weeks
Continuous or Run/Walk: Continuous
Days per Week: 4
# of Hard Days (per week): one or two
Peak Week Duration: six hours three minutes
Peak Week Mileage: 29 miles
Peak Single Run Duration: one hour fifty-three minutes
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2 hours 31 minutes
Expectations Going into it: Originally the plan was for a new PR. Unfortunately, I had to have surgery a week before the plan started - however, Billy was great to work with me to adjust the plan to accommodate for the change. My new goal was to finish feeling good.
How closely were you able to follow the plan as written: It took me a couple of weeks to be back fully on the plan after the surgery. I was able to follow the plan exactly up until week five. Then I made some adjustments because of some reoccuring pain in my side. Billy gave some suggestions to help work through it. I was able to still get out each time but was slower and had to incorporate some walks into the runs. I didn't finish as strong as I would have liked but I felt like I had a good base and was not too worried.
Testimonial: I love Billy's plans- they have worked so well for me. I have never been a great distance runner but that has changed since I started following his plans. I have been able to hold a faster pace longer than I ever would have thought possible. His plans have pushed me to try harder and it has worked!! Before I always felt tired and drained by the end of the race- but now I have found that I have more energy at the end and am able to finish much stronger than ever before. Having a goal each time I go out has also been great- running has become so much more enjoyable and I am excitedly looking for more races to sign up for!
Plan #181
Name: Dis5150 (Linda)
Race/Distance: Silo District Marathon, May 6, 2018
Training Plan Duration (weeks): 7 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 6
# of Hard Days (per week): 2
Peak Week Duration: 5:26:22
Peak Week Mileage: 35 miles
Peak Single Run Duration: 2:28:39
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 5:55:00
Expectations Going into it: I thought I was very well prepared and would get the PR.
How closely were you able to follow the plan as written: Almost exactly until the end, then I started having hip pain so Billy had me cut a couple of runs short/out.
Testimonial: I felt very ready for this race. My last marathon in March went well (also following a plan by Billy and I took 23 minutes of my previous PR) and it was very hilly and this race was advertised as "flat and fast" (spoiler: It was NOT!). This was the inaugural race weekend and apparently out of the 8,000 people who signed up, only 494 were doing the marathon. Everyone else was doing the half or 5k. I am a solid mid to back of the pack runner so I was worried about meeting the 6 hour time limit. And worried about finishing last. So I went out too fast. Billy and I had discussed the pace I should have been running, 13:25 for the first 19 and 13:20 for the last 7.5 if I felt good. The first 12 miles I averaged a 12:30 mile! Way too fast. Add that to the heat (90+ real feel by race finish), a very hilly second half of the race and the fact that the race did not offer any electrolyte drink until about mile 10 and I am actually astonished that I finished only 4 minutes over the time I was hoping for (5:54:59) at 5:59:54. I contribute that entirely to the training plan! Full disclaimer: I am running 5 marathons this year (against Billy's advice) so I know my times will suffer. This was marathon #3 (#1 in January and #2 in March) so my legs were tired and I STILL almost hit my PR. I 100% love Billy's plans over any that go to 20+ miles for a marathon and I will continue to get plans from him as long as he is willing to write them for me.
Plan #172
Name: Andie16
Race/Distance: 10km
Training Plan Duration (weeks): 14
Continuous or Run/Walk: continuous
Days per Week: 4 and 5 alternating
# of Hard Days (per week): 1 or 2 alternating (excluding long run)
Peak Week Duration: 6:14
Peak Week Mileage: 39
Peak Single Run Duration: 1:48
Peak Single Run Mileage: 12
PR at Distance Going into it (including when it occurred): First time at this distance
Expectations Going into it: I was coming off training for the WDW marathon in Jan. The marathon was an amazing experience, but I had burned myself out on the training. I was hoping to continue building my fitness, add in some speed, and regain my enthusiasm for training.
How closely were you able to follow the plan as written: I completed every run for the first 11 weeks of the plan, then unfortunately missed two runs and shortened others due to illness. Running at a prescribed pace was new to me, and many of my runs were too fast. I will be much more careful with my pacing on my next plan, as I do think that the additional unplanned fatigue from running too fast contributed to me getting hit so hard with illness at the end. I certainly got fair warning from Billy about keeping to the prescribed pace, but sometimes we need to learn through experience J !
Testimonial: Going into this plan, I sought Billy’s guidance as I wasn’t sure how to incorporate speed work into a 10K training plan. I now see major benefits to adopting a custom plan, regardless of distance or fitness level. The plan was tailored to my current fitness and my schedule, and Billy was also extremely helpful in making adaptations as needed throughout the plan. I had so much fun completing the variety of runs in this training plan, and executing a plan that was created just for me added an extra level of motivation and accountability. I am excited to work with Billy again and continue to improve my running. I would like to thank Billy for his guidance and patience in working with me throughout this training plan; your contributions to the running community are beyond generous and inspiring!
Plan #188
Name: @KatieLittle
Race/Distance: Quarter Marathon (6.55 miles)
Training Plan Duration (weeks): 7
Continuous or Run/Walk: Run/Walk
Days per Week: Alternating 3/4
# of Hard Days (per week): 1
Peak Week Duration: 4:07:32 90% easy and 10% hard
Peak Week Mileage: 15.5
Peak Single Run Duration: 1:26:24
Peak Single Run Mileage: 5 miles
PR at Distance Going into it (including when it occurred): 10k pr of 1:42:49
Expectations Going into it: Honestly, I expected to quit. My first and only 10k didn't go so well and even though I wasn't saying it out loud, I was planning on not running anything further than a 5k going forward.
How closely were you able to follow the plan as written: The plan was so custom to me that it kind of made it hard to skip a workout. I only missed 2 through out the entire plan.
Testimonial: I have a tendency to be long winded and could go on for hours about how much I loved this plan, but I want people to read it so I'll try and keep it breif. This plan gave me my confidence back as a runner. I had almost given up on my Marathon and Half Marathon dreams but I'm so glad I didn't. It felt a little strange when Billy told me I had to go slow to run fast (kinda like when Doc Huddson told Lightning McQueen he had to turn right to go left.) It was uncomfortable and awkward at first, but like I said I was planning on quitting anyway so what did I have to lose? When my 1st training day at race pace happened I was so surprised at how fast I was running!! As the plan went on, I started to embrace the easy runs and voila come race day I PRd! My Quarter Marathon time was 1:40:49 (Faster than my 10k for a longer race!!) and according to Strava, my 10k time from that race was 1:32:51 (almost a full 10 mins faster!! and IMO a pretty respectable 10k time.)
You can tell that Billy puts A LOT of work and effort into these plans! He's also there to answer any questions that you may have and he never once seemed annoyed or bothered that I was messaging him so much (Especially towards the end of the plan). I honestly don't see my self using any other plans as long as Billy is still making them!!
Plan #159
Name: FredtheDuck
Race/Distance: St. Michael's Running Festival/Half Marathon
Training Plan Duration (weeks): 18
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2/3 alternating
Peak Week Duration: 6:09:59
Peak Week Mileage: 30.7 miles
Peak Single Run Duration: 2:09:38
Peak Single Run Mileage: 11 miles
PR at Distance Going into it (including when it occurred): 2:39:26 at the Parks Half Marathon on 9/10/2017
Expectations Going into it: Finish +/- 5 minutes of DB's plan-predicted time of 2:18:12
How closely were you able to follow the plan as written: Honestly, some weeks were better than others. I had a handful of skipped easy runs and a couple of slight modifications (cut distance for time, etc.). Billy was great about helping me modify when life got in the way of my best intentions.
Testimonial: This was technically my third DB plan. My first helped me across the finish line of my first half marathon (Parks, last year). The second helped me maintain fitness in a personally-busy offseason. The third helped me get back in to race form and train for a second HM. When it came time to set my goals for 2018, it was a no brainer that I'd ask for Billy's help again. I made the decision to switch to 5-days a week of running in the hopes of building more endurance and (to be honest), maybe getting a little fitter and lighter. The plan was really well written. Because we had a lot of lead time (18 weeks) before my target race, Billy was able to put three mini cycles in to the plan that would help target speed and endurance. I really liked the approach, because it kept things fresh and interesting, and gave me new and varied challenges to look forward to (or be intimidated by!). Admittedly, I had some challenges with the five day a week schedule, and I had to make some adjustments (either missed or shortened weekday runs). Billy was always there to answer questions and provide advice when I had to make those kinds of decisions.
Ultimately, I didn't make my goal of finishing the race +/- 5 minutes from Billy's predicted 2:18:12. I finished in 2:25:13. But there are two key factors that were completely outside the scope of my plan: The weather (and some minor road flooding during the race), and my own mental endurance. What I can say for sure is that I had more in the tank at the end of the run. And, importantly to me, there was NEVER a concern that I wasn't going to finish or even that I'd have to walk (I'm a continuous runner). My fitness was there, and I felt really physically strong (and confident) throughout the race. I really believe that with the right mindset and the right conditions, a 2:18:12 wasn't far-fetched, and it's totally Billy's plan that got me there. Oh, also worth highlighting: My previous HM PR was 2:39:26. So my tough-conditions, probably could have tried harder, new PR of 2:25:13 is still a more than 14 minute PR. If that's not demonstrable progress, I don't know what is.
I just started my fourth DB plan (with a different distance and a stretch goal in mind) and I'm really excited to see what this cycle has in store. THANK YOU!
Plan #168
Name: PrincessMickey
Race/Distance: Colfax 10 miler
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 4
# of Hard Days (per week): 1-2
Peak Week Duration: 6 hours 24 minutes
Peak Week Mileage: 26 miles
Peak Single Run Duration: 2 hours 32 minutes
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): NA/first races at this distance
Expectations Going into it: I didn't have specific expectations. I'm still fairly new to running and this was my first actual plan so I wanted to use this as a learning experience. Billy is a wealth of knowledge with all the info he shares to go along with the plan. Plus I learned a lot about myself, I actually like running and I can do it.
How closely were you able to follow the plan as written: I think I only missed 2 runs due to lack of time and weather. I did have to adjust a few of the days because of work or weather but I was able to get them all in with the exception of the 2.
Testimonial: I was so impressed with my plan. I have a crazy work schedule and about as far from Monday through Friday 9-5 as you can get. I work nights, my work week is not normal and once a month I have a training day so I get off one morning and have a super quick turn around to be back early that afternoon, usually only getting about 4 hours sleep. Those weeks are especially hard on my sleep schedule and overall lack of energy after that and my weekend is focused on just trying to get back on track. Billy worked around all this and gave me a light load those weeks and built the plan to my ability. I felt very prepared going into my race, I was my own enemy though. My time goals were slightly outside of my ability in that I wanted a submittable POT for the marathon around 1:56:00 as my A goal time and B goal time was under 2:00:00. Billy's thoughts based on my training was around 2:05:00. I got ahead of myself at the start instead of following Billy's advise of starting out slower and gaining towards the end. Because of going out too fast from the start I starting losing energy in the last mile to mile and a half and finished in 2:00:59. I beat my training time and just barely missed my B goal. At the beginning I never thought I could accomplish anything close to this and I know it was due to this plan. I am a much stronger and better runner now than I was when I started this plan. I also know now I do so much better when I have a plan in place so I will definitely be coming back for another plan!
I commonly get asked a lot of running and training plan related questions. And many times if not most, I can come up with an answer or find one in the scientific literature. But one question I commonly get asked that I haven't done a great job with is: How did your runners perform on their training plan you made for them? It's a great question and one I just didn't have the time to track on my own. Anecdotally, I remember a few that stick out. But really that's just a handful of all of them and I feel like a better true assessment of the ideas I'm coming up with is to get as many testimonials as possible. So, after the 2018 Marathon Weekend, I was able to get many great honest assessments of the plans I write. At the end of the day, I'm still learning and by gathering data from the people who use my plans I can be better able to help others in the future. I'll continue to update this post with all of the Winter/Spring 2018 training plans that end. So when your plan ends, expect a PM from me trying to ascertain how the plan went for you.
Plan #122
Name: @lhermiston
Race/Distance: 10K
Training Plan Duration (weeks): 14
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 3
Peak Week Duration: 6:27:46
Peak Week Mileage: 31.125
Peak Single Run Duration: 1:54:30
Peak Single Run Mileage: 12
PR at Distance Going into it (including when it occurred): 51:18
Expectations Going into it: There was a lot of "What have I gotten myself into?" early on in the training. I had just come off a marathon and told myself I was going to take a month or two off. I had also been dealing with some foot problems on and off for 18 months or so, which had limited me to three days a week of running. Speed training five days a week seemed a little risky and DB even mentioned the plan came with a high risk of injury. That said, I had read nothing but good things about DB's plans and I figured it couldn't hurt (much) to give it a try and pivot to a more traditional marathon training plan if things didn't work out. Ultimately, I was just trying to stay in shape during the winter months.
Testimonial: The numbers speak for themselves. The final day of my training was a 10K "race"/time trial. Not only did I PR the 10K at 46:01, I also set PRs for 1K, 1 mile, 2 miles and 5K. My first mile out was 6:45, most likely a lifetime PR! There is no other way to put it: DopeyBadger's plan made me stronger, faster and more fit. He also personally offered encouragement throughout the training period, which was always appreciated. At 34, I would have never guessed five days a week was possible. I would have never guessed those PRs were possible. If someone told me six months ago I'd do a sub-7 minute mile, I would have laughed. Now, I'm willing to rethink what is possible for me and my fitness goals.
Plan #71
Name: @GollyGadget
Race/Distance: 10 mile
Training Plan Duration (weeks): 15
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 3
Peak Week Duration: 6:04:38 *scheduled (actual was 6:23:45)
Peak Week Mileage: 37.125 (actual 37.9)
Peak Single Run Duration: 1:30:11
Peak Single Run Mileage: 10 (1M WU + 9M Tempo)
PR at Distance Going into it (including when it occurred): 1:33:32
Expectations Going into it: I was really worried how this would all work out. You warned me that there was risk of injury due to the nature of the training. That coupled with the fact that my “easy” runs were now 5.5 miles instead of 3 scared me a bit. I had followed Nike+ and Higdon plans before. Both of those included some speed work but not nearly as much and the overall mileage was a lot lower. Despite my nerves, you assured me we could adjust as needed so I committed.
Testimonial: I did a pretty good job at sticking to the plan early on. As summer heated up and my motivation waned, I missed a few runs but still completed more than I had for other recent training periods. Finding the pacing was difficult for me for the longer hard workouts. I mentioned it several times in my journal, but I believed at the time (and still do) that it was a mental focus issue more than a fitness issue. All that is to say, I had a few doubts in my head about how the race would go.
Going into the training, I had a goal of breaking 1:20 which would have improved my POT for Disney. You assessed my fitness to establish a goal 1:22:30. A few weeks before the race, my husband asked when my legs got so sexy (maybe that's TMI?). Anyway, I was pretty sure my goal wasn't attainable anymore so I had decided that at least I would get that small victory. In the end, I finished in 1:18:21 which is better than I could have imagined. On top of achieving the time goal and improving my POT (which turned out to be a moot point), this training cycle gave me a great base to work from for the WDW marathon.
Thank you for that! And thank you for all your encouragement and advice along the way! I know I could have done a better job with my marathon training, but your positive attitude and knowledge let me forget that on race day and trust the training I had done. Who knew someone could enjoy running for 26+ miles with only running up to 16 miles in training? I’m a believer and a testament to that ideology now.
Plan #134
Name: Dara
Race/Distance: Swamp Rabbit Half Marathon
Training Plan Duration (weeks): 15 weeks
Continuous or Run/Walk: some of both (switched to Run/Walk due to some joint pains for last 4 weeks)
Days per Week: 4
# of Hard Days (per week): 1 (Tempo)
Peak Week Duration: 6:06
Peak Week Mileage: 26 mi
Peak Single Run Duration: 2:32
Peak Single Run Mileage: 11 mi
PR at Distance Going into it (including when it occurred): 2:21 (March of 2014)
Expectations Going into it: Beat 2:45; complete that final 3 miles at appropriate pace without running out of gas
How closely were you able to follow the plan as written: First 8 weeks followed to a tee; weeks 9, 10, and 11 had to shuffle days due to illness and life happenings. In that rough period, I missed 5 training runs total, 3 of them consecutive and 1 LR significantly reduced in length. I also missed the 10 mi LR in week 11 and thought that would be devastating. But I readjusted and nailed the last 4 weeks according to the plan.
Testimonial: This is the third Coach DB plan for me so far. My last three halfs have been 3:03, 2:44, and 2:42. The improvement is real! The big benefit of this last plan is that it kept me realistic wrt expectations about my current fitness level and how my goal relates to my training load. I was also pleased with the Tempo and LR paces during this plan. They are somewhat difficult, but attainable with effort. I also like the fact that the plan could be adjusted when I was sick or had a busy week at work. I'm learning a lot about pacing, and have learned to run by effort (thank the blind runs!) This helped in my race because I was able to run the second half faster (on purpose) with the last three miles at an almost identical pace without even looking at my watch after mile 7. (12:17, 12:22, 12:20). During the last 3 miles, I kept saying to myself, "THIS is what those Sunday runs are for!! Training for the LAST part of the race!" I also appreciate the race pacing tips and positive messages from Coach! Thank you!
Plan #139
Name: jennamfeo
Race/Distance: Red Rock Canyon Half Marathon
Training Plan Duration (weeks): 12 weeks
Continuous or Run/Walk: Continuous
Days per Week: 4 days
# of Hard Days (per week): 2 days (Daniels T, HM Tempo, or Long Run)
Peak Week Duration: 5:51:55
Peak Week Mileage: 31 miles
Peak Single Run Duration: 2:14:13
Peak Single Run Mileage: 12 miles
PR at Distance Going into it (including when it occurred): 2:26:49 (May 2016)
Expectations Going into it: I was never good at sticking to a training plan, so I first worried that I would make excuses and not follow through. To my surprise, I actually enjoyed having a training plan that I thought was well calculated to me personally (versus me just throwing mileage together) and I looked forward to my workouts! I knew I was going to benefit from this plan and I totally did!
How closely were you able to follow the plan as written: Once I worked out the kinks of where to get my workouts in (took a few weeks), I was able to follow my plan pretty much to a T. I only skipped one workout during my taper week out of sheer laziness if I am going to be completely honest.
Testimonial: The hype is REAL. Billy has done all the researching, studying, and #math to be able to make efficient training plans based on your current fitness level. I never felt like what I was given was too hard or too easy. Every workout felt like a perfect match for me. While I didn't PR on the race that I was training for, I did PR a HM mid-plan by 4 minutes, and I know for a fact that without this training plan there was no way that I would have done nearly as well as I did on my scheduled HM (it was a doozy). Once my training was over, it felt like a good book that you didn't want to end and I can't wait to start my next DopeyBadger Plan (TM).
Plan #133
Name: @avondale
Race/Distance: Rock n Roll DC Half-Marathon
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: continuous
Days per Week: first 4 weeks at 4 d/wk, last 13 weeks at 5 d/wk
# of Hard Days (per week): 1
Peak Week Duration: 7:08:48 (actual value; predicted 7:24:48)
Peak Week Mileage: 37.79 mi (actual value; predicted 40 mi)
Peak Single Run Duration: 2:33:09
Peak Single Run Mileage: 14.00 mi
PR at Distance Going into it (including when it occurred): 2:07:16
Expectations Going into it: hoping to PR; looking forward to running a max of 2.5 hr for long runs but still making gains!
How closely were you able to follow the plan as written: I missed only 3 runs in the entire 17 weeks. 1 was scheduling problems. 2 were immediately after pulling my glute in tennis. I added 2 EA runs on days when I didn't have tennis or another run scheduled. Within each week, I often had to shift the weekday runs around to fit in with different scheduling issues. I executed the EA, EB, and LRs very well, generally hitting all miles but 1 within the target pace window. The speedwork runs were done only on the treadmill, and I didn't execute them as well - fading or slowing down the speed, which I think was mostly mental. I also played a lot of tennis during this time, which I'm sure affected my training because of additional fatigue and using different muscles, but it's hard to say exactly what the effect would be.
Testimonial: I enjoyed putting on a lot more miles than I thought I would. The EA, EB, and LR paces were very do-able and I felt like I was really building on them. @DopeyBadger did a great job of working within my scheduling constraints.
Plan #173
Name: @SarahDisney
Race/Distance: Half Marathon
Training Plan Duration (weeks): 7
Continuous or Run/Walk: Run/Walk (with some continuous)
Days per Week: 3-4
# of Hard Days (per week): 1 (one week with 2)
Peak Week Duration: 4:19:25 scheduled (4:27:17 actual)
Peak Week Mileage: 20.3 scheduled (20.34 actual)
Peak Single Run Duration: 2:12:37 (2:20:18 actual)
Peak Single Run Mileage: 10.00 miles
PR at Distance Going into it (including when it occurred): 2:31:08 (June 2017)
Expectations Going into it: I expected to hate following someone else's plan. I knew that the plans Billy makes are based on a lot of research, but I'm not a numbers-based runner, and I was a little nervous about how the new approach would work. I did try to go in with an open mind, but I really wasn't expecting to enjoy the training that much.
How closely were you able to follow the plan as written: Mostly - had to reschedule a few runs, and wasn't always strictly on pace (but was usually close)
Testimonial: I have always been a very "independent" runner, so the idea of asking someone else for help with a plan is not something that appealed to me. But when I found myself struggling to make a short-term plan between two halfs, I decided to ask Billy for help. While I understood the importance of easy running, I never put much emphasis on it, so transitioning to a plan that was primarily easy was definitely a little bit of a change - but it turned out to be a very welcome one, because I was no longer coming out of runs feeling completely worn out (even my tempo runs didn't wear me out as much as I expected). When I had questions about the training and why I was doing the things I was doing, Billy answered my questions and sent me some great resources to read that really helped me understand how the plan was designed and why, which really helped me find the internal balance between the plan and how I like to run (here's a tip: if you like running by effort, you can totally do that on one of Billy's plans - use the paces as a guideline for what the right effort is, but focus more on the effort if that works best for you!). Going into race day, I definitely felt prepared, even with the short plan (and a longest long run shorter than anything I had done before), and the training really paid off, as I was able to maintain a much faster pace than I had in any of my previous halfs, While I did struggle at a few points, I felt pretty strong throughout. Going in, I thought my @DopeyBadger plan would be a one-and-done ... but now I'm really looking forward to working with Billy on future plans and seeing what incredible goals he can help me achieve!
Plan #84
Name: @OldSlowGoofyGuy
Race/Distance: Marathon
Training Plan Duration (weeks): 22
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2
Peak Week Duration: 7:50:54 scheduled (7:51:41 actual)
Peak Week Mileage: 50
Peak Single Run Duration: 2:26:23 scheduled (2:29:26 actual)
Peak Single Run Mileage: 16
PR at Distance Going into it (including when it occurred): 4:34:41 January 2016
Expectations Going into it: I'd been on the Hanson plan for a couple of years, so I knew what to expect. But since I'd been on Hanson, I didn't expect to see much improvement in my PR.
How closely were you able to follow the plan as written: Almost to the letter. In 22 weeks, I only missed about 3 runs. I hit (or was pretty close) to pace on almost every run. I had one 'red flag' long run where I finished, but couldn't maintain pace. DopeyBadger adjusted the next week to give me some rest and that put me back on schedule.
Testimonial: My finish time is the greatest testimonial: 3:59:26, a 35 minute PR, and sub 4 for the first time! This was my 11th marathon. I thought 4 hours was unobtainable for me, but DopeyBadger proved me wrong. The plan and the guidance and support he provided got me to my goal. Sometimes it was a little encouragement after a tough run; sometimes it was a probing question. Plus, it makes you accountable to check in every week. The plan was so well thought out, I believe I peaked on the morning of my race. The plan was easy to follow. It pushed me to the limit, but not over the limit. I can highly recommend a DopeyBadger plan to help you reach your goal.
Plan #151
Name: @sourire
Race/Distance: Hot Chocolate 15k, Philadelphia
Training Plan Duration (weeks): 11
Continuous or Run/Walk: Continuous
Days per Week: 3/wk x 4 wks then 4/wk x 8 wks
# of Hard Days (per week): 2 (including LR)
Peak Week Duration: 5:46
Peak Week Mileage: 26.6
Peak Single Run Duration: 2:06:56
Peak Single Run Mileage: 10
PR at Distance Going into it (including when it occurred): N/A
Expectations Going into it:
After the WDW Marathon in January, I was very excited for this 15k, mostly to prove to myself that my fitness and speed DID improve after that marathon training cycle. I hadn't run a race shorter than a half marathon since last spring, so I was anxious to see what would happen here.
How closely were you able to follow the plan as written:
Plan was followed very closely. It was initially written for 12 weeks, but we had the wrong date of the race (oops), and the actual training was 11 weeks long. We eliminated that 1 wk of training, I missed ~3 runs, and shortened a few others by 0.5-1 mile for various life reasons. My longest long run was 9.5 miles (scheduled for 10).
Testimonial:
This was my 4th DopeyBadger Plan (TM), and marks one year since starting to work with Billy. This year has been quite a journey, and I have accomplished so many run goals that I previously hadn't thought possible. As always, the proof is in the pudding: current fitness had me completing this race in about 1:44:30, and my time was 1:42:08. I negative split every mile, and ran the last 3 miles in paces that began with a 10:xx, which is absolutely huge for me. I am thrilled with the result!
The last year has made me stronger and faster, but also, I am more motivated with my running than ever before, and it has become easier and much more enjoyable. The mileage and duration I completed in training this March was basically equal to that which was run in both October and November, during marathon training, but you could have fooled me. I had to go back and look at the numbers more than once, because I just didn't believe it, and thought that perhaps the Coach had played a mind trick on me.
I suspected that perhaps a somewhat lighter work schedule, better weather, the fact that I was training for something that wasn't my 1st marathon, all factored in to the feeling that the March training load was "lighter than usual," but the wise Coach pointed out that perhaps I am "getting stronger and thus more tolerant of the training load". Cheers to continued goal crushing, and many thanks again!! Plan #164
Name: Zellyb
Race/Distance: Rock the Parkway Half Marathon
Training Plan Duration (weeks): 12 weeks
Continuous or Run/Walk: Run/Walk primarily but with a once a week portion at continuous
Days per Week: 5
# of Hard Days (per week): 2 (including long run)
Peak Week Duration: 5:53
Peak Week Mileage: 30 miles
Peak Single Run Duration: 1:50
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2:12:07 October, 2017
Expectations Going into it: Hoping for a new PR (stretch goal to get below 2:10). Actual completion time 2:12:34.
How closely were you able to follow the plan as written: Not as closely as I wanted. I ended up with a groin strain during the training and had to miss or curtail several runs. LIFE was also a bit of a challenge that hurt us some. Looking at my spreadsheet we missed 13 individual training runs and many of those were late in the training cycle after the injury.
Testimonial: I've been running for 5 1/2 years now following basic Galloway training plans and doing run/walk. We decided to give one of Billy's plans a try in our run up to the Chicago Marathon in October and my ultimate goal of getting a sub-5:00 marathon time. We committed to going to a 5-day per week running schedule where we'd previously do 4 days per week max. It was a big adjustment learning to run more slowly as our previous runs were nearly always at or near race pace. It was certainly hard for me to wrap my head around the idea of running most runs so much slower and then being able to break out much faster speeds on race day, but I'd read so many great success stories here and read Billy's intensive research process, so we had faith and took the leap. While we missed a PR on this course by 27 seconds, I count it a victory. Our PR race was on a much flatter course than this one and those conditions were ideal. This race, aside from being much more hilly, had 15 MPH sustained winds and gusts up to almost 25 mph - we even got sleeted on during this race. The last 4 miles were straight into a headwind with some significant uphills to manage. After dealing with the initial disappointment of missing a new PR, I recognized that the same training and effort on the PR course and the PR conditions would have absolutely resulted in a new PR. So, sometimes you must just accept those things that are outside your control and do your best. I feel like I was absolutely well-prepared for this race even though we'd not done any single long runs over 10 miles (we'd gone up to 16 or 18 mile long training runs before our last PR) and most at a much slower pace. I felt strong throughout this race and was comfortably able to follow Billy's race strategy. The difference was those last couple of miles with hills and headwind that made the difference. We're already looking for the next possible race to test out our conditioning, but we are excited to see where the next training cycle leads us.
Plan #161
Name: SheHulk
Race/Distance: Half Marathon
Training Plan Duration (weeks): 13 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2
Peak Week Duration: 6:04:59
Peak Week Mileage: 30
Peak Single Run Duration: 1:58:05
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2:21:46
Expectations Going into it: I wanted to PR, really wanted to go sub 2:20. Given cutbacks in my training I didn't know what to expect actually.
How closely were you able to follow the plan as written: Not great. We started out with a more ambitious plan, coming off a pretty successful marathon training cycle for me. But I was sick for about a month and got tired of feeling tired, and struggling to complete runs at pace, and finally said no mas. Billy very graciously agreed to rewrite my plan, to cut back my miles for the remaining 6 weeks of the race, reasoning that a plan isn't successful if you just can't follow it or are miserable doing it. Even with the cutbacks I missed a T pace run due to 15 inches of snow late in the game. Missed a few very easy runs too due to scheduling difficulties (sorry Billy!)
Testimonial: Even given all the obstacles listed above, I still PRed! I ran a 2:19:09, giving me that long-wished-for sub-2:20. Of course now I am wondering what could have been had I actually followed the original, full, plan, and not cut back. But life happens and in running you have to be able to roll with it. Billy of course provided a lot of emotional labor getting me to that attitude and convincing me I am not a failure, even though I could not follow the original schedule of runs. I'm looking forward to what's next. I'm thrilled I was still able to pull out a PR.
Plan #143
Name: Bree
Race/Distance: Star Wars Dark Side Half Marathon
Training Plan Duration (weeks): 14 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2 and 3 alternating
Peak Week Duration: 7:05:17
Peak Week Mileage: 37.26
Peak Single Run Duration: 2:32:28
Peak Single Run Mileage: 13.1
PR at Distance Going into it (including when it occurred): 2:28:37
Expectations Going into it: To be able to finish a half marathon in less than 2:20:00
How closely were you able to follow the plan as written: Almost exactly as written. Had some adjustments here and there, but I never missed a run.
Testimonial: As a 41yo woman I never expected I would be back to this fitness level again. I'm running faster and longer than I have in years. Almost every week brought a new challenge for me and I loved the variety of training runs. Before this plan I was out there running every run as fast as I could and not seeing any real improvement. The whole idea of running slow to race fast was new to me, but I was willing to give it a chance. It's a chance I was glad I took. Not only was I able to set a new PR, but I completely destroyed my old one. I was able to cut 14:59 off my previous PR and finished the SWDS Half Marathon with a time of 2:13:38
Plan #136
Name: roxymama
Race/Distance: Half Marathon
Training Plan Duration (weeks): 14
Continuous or Run/Walk: continuous
Days per Week: 5, switched to 4 week 8 through duration
# of Hard Days (per week): varied
Peak Week Duration: 3:58:37
Peak Week Mileage: 22
Peak Single Run Duration: 1:23
Peak Single Run Mileage: 8 miles
PR at Distance Going into it (including when it occurred): 2:27:25 May 2017
Expectations Going into it: My hope was just to have the endurance to complete the distance and if I got a PR that would be icing on the cake but not the intention on race morning.
How closely were you able to follow the plan as written: the plan went through a few phases due to life circumstances. We started with 5 days and week and on week 8 switched to 4 per week. I had to take off a short period of time prior to week 8 and our focus went from goal crushing to just maintaining my fitness and avoiding injury since this was not my "A" race. With Billy's plans I usually try to do almost every single training run as planned, but this cycle wasn't that way.
Testimonial:
Last Fall Billy's plans had gotten me through a really hot fall half marathon in great shape, a goal-crushing 10k PR where I ran faster paced than any of my best 5ks, and a 15k PR. I was excited to see how I could handle a 5 day a week plan with both a speed and endurance focus for a spring half marathon. It started out great with a 1st place in my age for a local 5k. But because of a change in workload and some family health issues I ended up missing more training runs that I normally do. Billy helped me re-prioritize and re-designed my plan to keep my endurance up so that I could complete my half instead of racing for my best time. His philosophies on effort based training really helped me listen to my body during the race and helped me pace myself internally. I was well on pace for a PR by mile 9 and began feeling some tightness in my calves on a rolling hills filled last 4 miles and I backed off on trying to push through the pain and settled into what was comfortable. And I PR'd anyways!!! 2:25:38 so almost two full minutes off my best time. I know with a full training schedule completed how Billy wrote it that I could have done even better. And if I had pushed more through the pain that day I could have whacked even more minutes off but we have an A goal race for me in October and I will be reaching out to him again for my next plan
Plan #153
Name: Kevin
Race/Distance: 15K
Training Plan Duration (weeks): 13
Continuous or Run/Walk: Continuous
Days per Week: 6
# of Hard Days (per week): 1-3 depending on week
Peak Week Duration: 5.5 hours
Peak Week Mileage: 35 miles
Peak Single Run Duration: 1:58:10
Peak Single Run Mileage: 13.15
PR at Distance Going into it (including when it occurred): While my goal race was the 15K in February (2/17), I also had a goal of breaking 2 hours for the half which I did in March (3/3). I crushed the 15K run in February getting a PR in the 15K and the 10K. In March I finally broke 2 hours for the half by nearly 2 minutes getting a new PR.
Expectations Going into it: Felt very good and strong. My pace continued to improve with lower levels of effort.
How closely were you able to follow the plan as written: Very Closely
Testimonial: This was the first time I had a training plan developed by someone else and the first time I had speed runs worked into my training. I continue to see improvement in my speed and stamina and am ready to take the next step and continue improving. Conditions for the 15K in April were horrible and the race was cut short due to lightning so ended up running a 10k. I also got a PR on the Dark Side Challenge cutting 1.5 minutes off of my previous time in 2016.
Plan #152
Name: Jim Tancredi
Race/Distance: Coastal Delaware Running Festival/26.2 miles
Training Plan Duration (weeks): 13 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2
Peak Week Duration: 07:27:57
Peak Week Mileage: 37.5
Peak Single Run Duration: 2:29:24
Peak Single Run Mileage: 12 miles
PR at Distance Going into it (including when it occurred): 26.2 miles @ 06:29:49, Walt Disney World Marathon, January 7, 2018
Expectations Going into it: 06:30:00 - a completely lucky projection that I grabbed out of thin air
How closely were you able to follow the plan as written: To the "T" except for 4 training days in week 2 when I was diagnosed with the flu.
Testimonial: After completing the Disney Marathon in January, 2018 in 6:29:48, I was encouraged by the simple fact, that I was able to finish the race. I was just coming off a 70 pound weight loss (actually 80 pounds but I gained 10 pounds training for the marathon) and had no idea what my body would be capable of. Disney was my first marathon, and it turned out my body, as well as my will and determination, made me much more capable than I thought.
I used the Intermediate 2, Hal Higdon plan, that incorporated (3) 20 mile long runs in the 6 weeks preceding the actual marathon. It turned out those 20 mile runs were taking me about 5 hours to complete, and that 5 hours was destroying my body. It was taking longer and longer to recover from each run, and on the 3rd, and final, 20 mile run, I ended up with tibialis tendonitis that cost me essentially the final two weeks of my training. I worked with a physical therapist to get as ready as possible for the marathon, and was fortunately able to work out the tendonitis to get me thru the race. I tell you this long story because any marathon training plan that incorporated multiple long (very long runs) is probably not the right plan for either a beginner/1st timer, or maybe even an intermediate marathoner.
While I was bouncing around the Disboards after the 2018 marathon, I ran across an individual who had just completed the same marathon, and bettered her time by 38 minutes using a "cumulative fatigue" plan structured by a board member named Dopery Badger (Billy). From the moment I had finished the Disney marathon, I planned to run another to try to better my time. I contacted Billy and asked if he would structure a plan for me for a marathon here in Delaware known as the Coastal Delaware Marathon that took place on April, 22, 2018. He agreed, took some statistical info from some of my other running events, and structured a plan for e for this Coastal Delaware event.
The training schedule incorporated a substantially less amount of overall mileage and training event duration, and left me feeling relatively fresh when raceday arrived. I'm 53 years old, and my body just doesn't respond the way it used to when I was 23, but Billy's plan kept maximum duration for the long runs at less than 2:30:00, and that limit helped mitigate the risk of overuse injury. Again, it left me feeling stronger, having more endurance, and in many ways, confident that I was in a better position to complete my goal of shaving substantial time off my my next marathon.
In addition to the training schedule in terms of physical running, Billy offered his expertise at times on the effects of proper nutrition and hydration, on a runner's results. He recommended a few different ways to approach pre and mid-race nutrition and hydration, and I applied one that seemed most practical.
Raceday has come and gone, and I finished the Coastal Delaware Marathon approximately 30 minutes fast than Disney. That's a win, right? Well, not quite. That 30 minute reduction should have been at least a 1 hour reduction, but I nearly bonked at Mile 23 because there was a large gap in water stops between Mile 17 and 20. I felt myself getting thirsty, and I had to slow my pace down for fear that I'd pass the point of no return, and have to drop out. I was able to get myself to the stop at Mile 20 at a slower pace, and got the fluids I needed, but didn't notice a difference for another 2 miles or so. At that point, I was able to ramp my pace back up close to race pace and finished decently. Had I not suffered the hydration hiccup, I could have potentially finished at 5:30:00, maybe better. That was operator and race manager error, not Billy's.
Billy's plan had me set up to succeed, and a few things outside of his control came together to throw a bit of a wrench into the motor. Still, I bettered my time by 30 minutes, and am already planning my next marathon at the end of the year or just after the first of the year. Next time I won't screw it up, and I'm predicting I'll finish in 5:30:00, or better.
Billy applies a great blend of science, experience, and feedback when structuring a plan, and whatever that formula consists of, its a winner. Billy's a true professional, and I honestly believe that the plan he structured for me, was at least as good as, and most likely better, than any I could have purchased over the internet on any of the web-based coaching sites. One thing is for sure. Billy's plan is personalized and I can't put a value on personalization. If you're truly committed to running a marathon, or bettering your time from a previous marathon, work with Billy, and he'll have you as prepared as he can to accomplish that goal.
Plan #170
Name: @lhermiston
Race/Distance: Marathon
Training Plan Duration (weeks): 14
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 1-2 (usually 1)
Peak Week Duration: 7:30:57
Peak Week Mileage: 50
Peak Single Run Duration: 2:28:55
Peak Single Run Mileage: 17
PR at Distance Going into it (including when it occurred): 4:22:25 - 2017 Walt Disney World Marathon
Expectations Going into it: I had a very successful speed training courtesy of DopeyBadger prior to the marathon training, so I knew his methods were successful. I hoped if I stayed healthy I could set a new PR and maybe break four hours.
How closely were you able to follow the plan as written: 85-95 percent, I'm guessing. I missed one run due to illness, cut another short due to illness, missed two during the taper to rest an achy ankle and cut a few warm ups and cool downs short on evenings when I was pressed for time.
Testimonial: I think the most accurate way to describe what this training plan has meant for me is Billy/DopeyBadger unlocked my potential.
I completed my first marathon - Disney 2017 - in 4:22. Not a bad first marathon by any means, but I went into it injured and ended up walking what felt like a decent portion of it. My second marathon - Lakefront 2017 - was about 9 minutes slower and I went into it feeling under-trained and somewhat injured.
I felt after those two races that 1. I was trending in the wrong direction with my time and 2. I had the capacity for a 4-hour marathon if I could stay healthy and was properly trained. Enter DopeyBadger. First with the speed training and then with the marathon training, Billy crafted plans that were tailored to me, my goals, my schedule and my level of fitness - this is not a one size fits all approach. The results during training were I was able to run five days a week (something I never thought possible) and I stayed mostly injured free. As for the marathon? I finished with a chip time of 3:47:58, approximately a 34 minute PR. Simply put, DopeyBadger's plans work.
Aside from an expertly crafted training regimen, Billy is great an answering questions, explaining concepts and offering words of encouragement without being asked, which really go a long way.
Like I said, Billy has been instrumental/crucial/irreplaceable in my quest to become the best runner I can be.
Plan #149
Name: Garneska (kris)
Race/Distance: Half Marathon Darkside
Training Plan Duration (weeks): 14 weeks
Continuous or Run/Walk: Continuous Run
Days per Week: 4 days
# of Hard Days (per week): 2 (including LR)
Peak Week Duration: 6:01
Peak Week Mileage: 39 miles
Peak Single Run Duration: 2:23:14
Peak Single Run Mileage: 15
PR at Distance Going into it (including when it occurred): 1:56:57 March 2016 i had 1:53:31 in Aug 2017 but that measured .6 miles short so i think 1:56:57 is more accurate
Expectations Going into it: 1:52 per plan but hoping for 1:50
How closely were you able to follow the plan as written: Almost to the letter. i had one weekend that i had to shorten from 9 and 16 to 6 and 12. i was having very sore calves and it was the last long weekend before the race. Billy suggested dropping it give my calves a break.
Testimonial: This is my third Dopeybadger plan and by far my best one. After getting a PR in the marathon in Feb 2017 at RnR NOLA, I was actually close to BQ and now it was on my mind if i could do it. I had thought about getting a coach, but it is expensive and this is just a hobby to me. I alreaday spend quite a bit on running shoes and gear. I read a lot from Billy and since he was trying to BQ thought i would take him up on his offer to right a plan. that was for a local marathon in Oct 2017. My goal for that was to BQ. I was running 5 days a week on that plan and did not stick to the prescribed times. i was always fast and sometimes WAY too fast. Unfortunately i ended up injured 3 weeks before the marathon. I pulled out since i had Disney in Jan. i got a PT and have been working with her. That brought me to DB plan #2. i was still running 5 days a week and still going too fast but not as much as i was for DB plan #1. I got to Disney and actually got Norovirus on Saturday so i was not feeling well for the marathon. I completed it but definitely not to at my desired level. This brought me to DB Plan #3. The darkside half. i went to 4 days a week running and promised myself to slow down and hit paces. i did not do so good in the beginning but the last 6 weeks i did.
I got a PR in 1:52:01. I did not hit my time goal of 1:50 but that was due to the conditions. It turned out to be warm and humid for the race. I had some very good things happen though. i was consistent every half was close to 4:15 i only deviated slightly. My goal was to pick it up if there was anything left after mile 9. i could not manage but did not drop my 4:15 until the final mile that i was hitting 4. The best part, after i finished, i felt good. I looked good. After a little break and some water, i could have started running again. i felt good the next day outside of a little soreness in my quads (probably from pushing the last mile in the humid conditions).
Basically i am in for DB plant #4 and that is to get me to finish Chicago in 3:50 so i can go to Boston in April 2020.
Thanks Billy!!
Plan #163
Name: KSellers88
Race/Distance: Rock n' Roll Nashville Half Marathon
Training Plan Duration (weeks): 14
Continuous or Run/Walk: Continuous
Days per Week: 6
# of Hard Days (per week): 3
Peak Week Duration: 8:09:44
Peak Week Mileage: 52
Peak Single Run Duration: 2:07:56
Peak Single Run Mileage: 14
PR at Distance Going into it (including when it occurred): 1:56:04, 11/12/2016 at the Soldier Half in Columbus, GA
Expectations Going into it: My goal going in was to PR, and I really wanted a sub 1:50 half.
How closely were you able to follow the plan as written: I think I missed 3 runs total and had to cut maybe 3 short. I was able to hit most of the paces set on my plan, with the exception of a few tempo runs.
Testimonial: I could not be happier with the results of my plan! I had been stuck at the 1:56 mark for my half marathon PR for almost two years. Literally, some of my prior race times were 1:56:04, 1:56:06, 1:56:07, 1:59:40, and 1:59:55. There was something about that 1:56 barrier that I could not break. I had previously used Billy's plan for my first marathon and WDW Marathon, and I knew I wanted to try and PR in the half after the WDW Marathon in January. Billy and I discussed several options (I'm doing one half marathon per month in 2018) and I selected Rock n' Roll Nashville as the best option mainly due to weather. This ended up being the perfect decision as the weather on race day was perfect. I followed Billy's plan as closely as possible and it ended up paying off! I set a PR of 1:48:37 (8 MINUTES!!) on a less than ideal course with over 600 feet of elevation gain and achieved negative splits! Not only did Billy help me with my physical strength and endurance, but he has helped me achieve mental strength as well. I've always doubted my abilities, but following his plans help me realize I am capable of SO much more than I give myself credit for. I cannot thank him enough and will never use another coach for as long as he makes plans!
Plan #145
Name: cburnett11
Race/Distance: half marathon
Training Plan Duration (weeks): 15
Continuous or Run/Walk: continuous
Days per Week: 6
# of Hard Days (per week): Usually 3 (counting long run), but I had a couple shorter races mixed in so sometimes we only had 2 hard days (with the race included as one of those hard days).
Peak Week Duration: 8:20:54
Peak Week Mileage: 53.54
Peak Single Run Duration: 2:01:32
Peak Single Run Mileage: 14.02
PR at Distance Going into it (including when it occurred): 1:47:55 on April 25, 2015
Expectations Going into it: I hoped/expected to break 1:45. I actually ran 1:46:47.
How closely were you able to follow the plan as written: I really didn't have any issues with the pacing of the plan. Billy and I changed a couple things based on shorter races I had on my calendar, but didn't really impact the plan too much.
Testimonial: I enjoyed this plan and felt really confident going into the race. On a different day, I feel like I would've run faster. It's hard to explain, but something just wasn't right on my part and I think it could've been my diet a few days leading up to the race. I had a conservative race day plan, and the early miles felt way too easy for me. I had trouble running that slow. But then around mile 8, something changed and my legs felt really heavy. I hadn't really ever felt this way before in a half marathon or any of my training for this cycle. So I gotta point to outside elements. The training definitely had me prepared to run my goal. At any rate, I had a very difficult race and STILL MANAGED TO PR BY MORE THAN A MINUTE. Billy is super helpful and I always look forward to his responses to my emails. I have a couple marathons this fall and will be reaching out to Billy to put together something for me to hopefully PR in Chicago.
Plan #175
Name: Anisum
Race/Distance: Broad Street 10 Miler
Training Plan Duration (weeks): 13 Weeks
Continuous or Run/Walk: Continuous
Days per Week: 4-5
# of Hard Days (per week): 1 (2 including LR)
Peak Week Duration: 7:10:28
Peak Week Mileage: 30.8 mi
Peak Single Run Duration: 2:03:12
Peak Single Run Mileage: 9 mi
PR at Distance Going into it (including when it occurred): 2:00:53 May 2017
Expectations Going into it: Hope to PR
How closely were you able to follow the plan as written: Not as closely as I would have liked. Weather early in the plan and travelling later in the plan hampered my progress.
Testimonial: This is not my first training plan with Billy. It's my 3rd. During my previous two, I PRed a 10 miler, a 5 miler, a 15k, a 5k, and completed Dopey. So while I missed my PR for the race I had planned by 49 seconds, I am not at all disappointed. During the training plan, I managed to PR a half marathon by over 9 minutes and achieve a goal I had when I first started doing Billy's training plans. I felt strong throughout my 10 miler and had a great time. There are several things I could have done to improve my time, one of which was follow the plan closer. That's life though and there is always another race.
Plan #178
Name: Kerry1957
Race/Distance: Great Western Half Marathon
Training Plan Duration (weeks): 11 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 4
# of Hard Days (per week): 1 (2 including LR)
Peak Week Duration: 5:30
Peak Week Mileage: 24
Peak Single Run Duration: 1:53
Peak Single Run Mileage: 8
PR at Distance Going into it (including when it occurred): 2:39:08 2017 Disney Wine & Dine HM
Expectations Going into it: I hoped to PR; Billy encouraged me to expect even a better time of around 2:35
How closely were you able to follow the plan as written: Almost exactly; some times were a bit fast. Never missed a day of running.
Testimonial: @DopeyBadger and I came up with a target of 11:51 per mile average (2:35 finish time) The first 10 miles were right on plan; I averaged 11:53 with a low of 11:43 and a high of 12:15 (quick porta-potty stop).
Unfortunately during mile 11 I stepped funny on a branch (it was really more like a twig, but that does not fit my story line as well). I twisted my knee a bit but tried to keep hobbling along. I ended up having to walk most of the rest of mile 11 (13:01) and most of mile 12 (13:57). I was watching my watch and saying to myself, "damn, well there goes the @DopeyBadger plan" and then "damn, well there goes my PR". At the 12 mile marker I decided to just run on it anyway and deal with the results later. Mile 13 was 12:06 and the 13.1 was 1:06, for a finish time of 2:39:10.
It wasn't until I got home that I checked, and my PR is 2:39:08 at last fall's runDisney W&D HM. It may sound funny but I was not focused on the PR time but on the @DopeyBadger plan so I really could not remember the exact PR time while on the course. I missed a PR by just two seconds after walking for most of two miles!
So the good news...the @DopeyBadger plan not only worked, but worked extremely well right up until my self inflicted just-off-course stumble, and that has nothing to do with the merits of the plan. I would have finished around 2:35 otherwise, right on schedule.
A huge THANKS! to @DopeyBadger for all his support.
Plan #156
Name: Christian Anglim(Canglim52)
Race/Distance: 5k/10k
Training Plan Duration (weeks): 15
Continuous or Run/Walk: Continuous
Days per Week: 6
# of Hard Days (per week): 3
Peak Week Duration: 8:34:12
Peak Week Mileage: 63.01
Peak Single Run Duration: 2:06:14
Peak Single Run Mileage: 16
PR at Distance Going into it (including when it occurred): Previous PRs were 19:28(5k) and 40:12(10k), and both were attained during the Goofy half marathon 1/6/2018. That plan was also written by Billy!
Expectations Going into it: I wanted to improve my ability to run at higher speeds and of course set new PRs.
How closely were you able to follow the plan as written: I missed 0 days, but modified 5 workouts so technically my worst adherence to date.
Testimonial: This was my 5th plan written by Billy, and so far every plan has led to multiple PRs!! This was a hard one, and Billy did an excellent job of pushing me to my limits. He has a nice balance between seeing the big picture and still giving you that push you need when you need it! I selected 3 races (10k,5k, and 5k) and we settled on a 15 week plan. I came in with some lofty goals, and though I didn’t technically achieve them all, I still PRed my 10k with a 38:30 and my first 5k with an 18:39 (on really tired legs). I didn’t do the best job scouting my “A” race and selected a course with way too much climbing, but I still finished with a 19:37 and more importantly 3rd place overall!! I used to love competition and sports growing up, so to have the chance to compete again was the highlight of the training cycle. Billy’s plan, coaching, and support made this all possible!! Such a great experience and looking forward to plan #6!
Plan #176
Name: @JulieODC
Race/Distance: Providence Half Marathon
Training Plan Duration (weeks): 13 weeks
Continuous or Run/Walk: Run/walk
Days per Week: 4-5
# of Hard Days (per week): 1-2
Peak Week Duration: 5:49:32
Peak Week Mileage: 32.5 miles
Peak Single Run Duration: 1:49:47
Peak Single Run Mileage: 11 miles
PR at Distance Going into it (including when it occurred): 2:13:35 in May 2017
Expectations Going into it: I was hoping for a PR
How closely were you able to follow the plan as written: I followed the plan closely. I accomplished every single planned run. Where I tended to fall short was hitting the tempo run paces (HM and 10k) for the run interval duration prescribed.
Testimonial: This plan helped me achieve my goal of a PR, taking 8 minutes off my previous PR, with a final time of 2:05:38. Not only did I PR, but I did so feeling strong and with an easy recovery. The plan was completely manageable (which is saying something coming from a mom of 2 young kids (ages 6 and 2), who works full time, and has a husband who travels weekly). The tempo paces were definitely outside of my comfort zone, but I love that the plan pushed me there -- and while I didn’t always hit those paces, I came a lot closer than I expected. I loved this plan and would love to use it again, with a goal of really targeting the tempo paces.
Plan #184
Name: @avondale
Race/Distance: Frederick Running Festival Half-Marathon
Training Plan Duration (weeks): 8
Continuous or Run/Walk: continuous
Days per Week: 4
# of Hard Days (per week): 1 - 2 (not counting LR)
Peak Week Duration: 5:29:05
Peak Week Mileage: 29.51
Peak Single Run Duration: 1:50:03
Peak Single Run Mileage: 10.0
PR at Distance Going into it (including when it occurred): 2:07:16
Expectations Going into it: I just ran a HM PR attempt 8 weeks before, so I wasn't really expecting anything big in this race, but I can always hope for something big.
How closely were you able to follow the plan as written: Nearly to the letter. I didn't miss any runs. I hit my paces consistently for all runs except a T-pace 3 x 1.5 mi run, where I faded. I had asked to plan for 4 days/wk of running in this plan because my tennis schedule was getting busier. However, @DopeyBadger agreed that I could add some 4 EA runs on days when I didn't have tennis or another planned run. I ended up doing this for 5 of the 8 weeks in the plan.
Testimonial: I ended up having some odd shin/knee pain during the race, otherwise I think I would've hit a time very similar to my HM time 8 weeks before. So, I feel like I maintained or returned to the same running fitness level in those 8 weeks. But I think it was more important that @DopeyBadger changed the days of the week on which I did hard/speedwork runs. During the winter, I could only run on the treadmill on weeknights, which I ended up HATING for speedwork. I never hit my paces and it just didn't go well. Now that it is light for longer, I can run outside every day, but even so, he changed up which day my speedwork was on - sometimes weekdays, and sometimes Sunday instead of LR. I was very pleased that in general I was able to hit my speedwork paces, which I never did on the treadmill. I feel like this was a very useful experiment and will be a good direction for the future.
Plan #180
Name: Jenna
Race/Distance: 10k
Training Plan Duration (weeks): 10 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5 days
# of Hard Days (per week): 2-3 (including LR)
Peak Week Duration: 5:52:46
Peak Week Mileage: 32.05
Peak Single Run Duration: 1:47:58
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 1:03:11 (5/2016)
Expectations Going into it: Sub 1 hour 10k
How closely were you able to follow the plan as written: I was able to follow my plan exactly. I had one speed workout flub due to technology. A few long runs were cut into two. But otherwise, I did all the miles and even if I ran a few paces too fast I was consistent with them.
Testimonial: This was my second plan from Billy and it was even more exciting than my first. Since I was focusing on a shorter distance (10k) there was a lot more speed work (one to two times a week). I was nailing all of my workouts pretty well and while I didn’t get my goal of a sub one hour 10k (thanks to some unexpected elevation during the race I chose), my fitness level is the highest that it probably ever has been in my adult life. I have not only improved my running capabilities, but my overall health has improved over the 6 months of being a client to Billy. I am excited to see what the next training plan does for me!
Coach added - A PR of 1:01:51 and 4th place AG finish!
Plan #166
Name: michigandergirl
Race/Distance: River Bank Run 25K
Training Plan Duration (weeks): 16 weeks
Continuous or Run/Walk: Continuous
Days per week: Alternating 4/5
# of Hard Days (per week): 1 or 2
Peak Week Duration: 6:57:14
Peak Week Mileage: 37.7 miles
Peak Single Run Duration: 2:31:09
Peak Single Run Mileage: 14 miles
PR at Distance Going into it (including when it occurred): 2:37:28 (May 2017)
Expectations Going into it: I was hoping to PR both my spring races (A half on 4/22 and then the 25K three weeks later, knowing the 25K would be the harder one with a hilly course).
How closely were you able to follow the plan as written: Unfortunately not as closely as I would have liked. I struggled with shin splints in both legs during this training cycle, which resulted in having to miss several runs, and also having to adjust some weeks by shortening runs & foregoing some Tempo & T-paced runs.
Testimonial: I have been using Billy's plans for over a year now (this was plan#4). I have made great gains in speed & endurance using these plans, and Billy is so helpful and always quick to respond to any questions or adjustments that are needed. I have learned so much about running and about myself during this process. And even though I struggled to follow the plan closely this time around, I still had successes!!! I still managed to PR both of my spring races - I knocked 2 minutes off my half PR and then 3 weeks later, I knocked almost 3 minutes off my 25K PR with a time of 2:34:36! I can't help but think of what I could have accomplished if I were 100% healthy. So thank you Billy for all you do, I will be forever grateful!
Plan #144
Name: @MissLiss279
Race/Distance: Fargo Marathon
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 1 or 2
Peak Week Duration: Supposed to be 8:35:45, but dropped one run. So 3 weeks earlier peak duration was 7:31:14-ish (not including OrangeTheory running duration).
Peak Week Mileage: Supposed to be 46.3, but dropped an 8.3 mile run. So Peak week was actually 3 weeks earlier at 40.2 miles (not including OrangeTheory miles).
Peak Single Run Duration: 2:32
Peak Single Run Mileage: 14 miles
PR at Distance Going into it (including when it occurred): 4:44:37 on January 7, 2018 at the end of the Dopey Challenge
Expectations Going into it: Not gonna lie, but I had pretty high expectations going into this plan. My plan for Dopey really gave me a confidence boost in what I might be capable of. I believed that I could run a marathon in 4:25 (based on my marathon Tempo at current fitness at the beginning of the plan) and hoped that I could beat that.
How closely were you able to follow the plan as written: I followed the plan pretty closely. I hit most paces, except my EA paces may have been slightly faster or slighter slower, WU and CD were usually a little fast, but not faster than EA, and the blind runs still seem to elude me. I missed one run on my travel day back from Star Wars races. After talking with Billy, I dropped the T paced run and moved my EB run to the next day. This was during my peak week, and it bothered me for a bit, but then decided that sleep was just as important and I let it go.
Testimonial: I had my eyes set on this race. It was supposed to be really flat (it was with a few little steep artificial hills). I hoped that the weather would cooperate when race day came it mostly did). I followed this training plan as best as I could. I tried to avoid adding things that might compromise my being healthy for this race. I wanted to see what I was capable of and I thought this race would be a good opportunity.
I will say that some of those 11 mile (2 hour) training runs after work during the week were hard to get motivated to do as well as some other runs near the end of the plan, but I knew that I wanted to succeed, so I was able to mentally talk myself into getting out there and running. And it paid off.
Race day temperatures were great for this race: mid 40s to start into the mid-50s at the end and overcast. However there was going to be 20mph north winds throughout the race. This race was set up mostly north south, with about the last 5-6 miles north into the wind. I was not looking forward to that.
Billy and I came up with a plan to run the first 2-3 miles (into the wind) about 10-15 seconds slower than marathon Tempo pace (10:08, so 10:20ish), run marathon Tempo until mile 16 or 17, and then pick up the pace and see what I could do. I followed this pretty well, except that the middle miles I ended up running in the 9:45/9:30 range. I hoped that this wouldn’t cause me to hit the wall later. These miles were mainly with the wind at my back, and I was feeling good. Mile 16 was into the wind, and I wasn’t sure at that point if I would be able to pick up the pace, but mike 17 headed back south. There was probably a band or DJ somewhere in here, and I always seemed to pick up the pace when I passed one, so at this point I just kept going instead of slowing back down. The last 9 miles, I ran 4 miles under a 9 minute pace!! What?? At the end of a marathon?? The other 5+ miles were just over 9 minute miles. I finished this race with a 33 minute PR!! 4:11:48!! I’m so happy!! Thank you, Billy!! This plan worked great for me!
Plan #185
Name: Melissa H.
Race/Distance: Half Marathon
Training Plan Duration (weeks): 8 weeks
Continuous or Run/Walk: Continuous
Days per Week: 4
# of Hard Days (per week): one or two
Peak Week Duration: six hours three minutes
Peak Week Mileage: 29 miles
Peak Single Run Duration: one hour fifty-three minutes
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2 hours 31 minutes
Expectations Going into it: Originally the plan was for a new PR. Unfortunately, I had to have surgery a week before the plan started - however, Billy was great to work with me to adjust the plan to accommodate for the change. My new goal was to finish feeling good.
How closely were you able to follow the plan as written: It took me a couple of weeks to be back fully on the plan after the surgery. I was able to follow the plan exactly up until week five. Then I made some adjustments because of some reoccuring pain in my side. Billy gave some suggestions to help work through it. I was able to still get out each time but was slower and had to incorporate some walks into the runs. I didn't finish as strong as I would have liked but I felt like I had a good base and was not too worried.
Testimonial: I love Billy's plans- they have worked so well for me. I have never been a great distance runner but that has changed since I started following his plans. I have been able to hold a faster pace longer than I ever would have thought possible. His plans have pushed me to try harder and it has worked!! Before I always felt tired and drained by the end of the race- but now I have found that I have more energy at the end and am able to finish much stronger than ever before. Having a goal each time I go out has also been great- running has become so much more enjoyable and I am excitedly looking for more races to sign up for!
Plan #181
Name: Dis5150 (Linda)
Race/Distance: Silo District Marathon, May 6, 2018
Training Plan Duration (weeks): 7 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 6
# of Hard Days (per week): 2
Peak Week Duration: 5:26:22
Peak Week Mileage: 35 miles
Peak Single Run Duration: 2:28:39
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 5:55:00
Expectations Going into it: I thought I was very well prepared and would get the PR.
How closely were you able to follow the plan as written: Almost exactly until the end, then I started having hip pain so Billy had me cut a couple of runs short/out.
Testimonial: I felt very ready for this race. My last marathon in March went well (also following a plan by Billy and I took 23 minutes of my previous PR) and it was very hilly and this race was advertised as "flat and fast" (spoiler: It was NOT!). This was the inaugural race weekend and apparently out of the 8,000 people who signed up, only 494 were doing the marathon. Everyone else was doing the half or 5k. I am a solid mid to back of the pack runner so I was worried about meeting the 6 hour time limit. And worried about finishing last. So I went out too fast. Billy and I had discussed the pace I should have been running, 13:25 for the first 19 and 13:20 for the last 7.5 if I felt good. The first 12 miles I averaged a 12:30 mile! Way too fast. Add that to the heat (90+ real feel by race finish), a very hilly second half of the race and the fact that the race did not offer any electrolyte drink until about mile 10 and I am actually astonished that I finished only 4 minutes over the time I was hoping for (5:54:59) at 5:59:54. I contribute that entirely to the training plan! Full disclaimer: I am running 5 marathons this year (against Billy's advice) so I know my times will suffer. This was marathon #3 (#1 in January and #2 in March) so my legs were tired and I STILL almost hit my PR. I 100% love Billy's plans over any that go to 20+ miles for a marathon and I will continue to get plans from him as long as he is willing to write them for me.
Plan #172
Name: Andie16
Race/Distance: 10km
Training Plan Duration (weeks): 14
Continuous or Run/Walk: continuous
Days per Week: 4 and 5 alternating
# of Hard Days (per week): 1 or 2 alternating (excluding long run)
Peak Week Duration: 6:14
Peak Week Mileage: 39
Peak Single Run Duration: 1:48
Peak Single Run Mileage: 12
PR at Distance Going into it (including when it occurred): First time at this distance
Expectations Going into it: I was coming off training for the WDW marathon in Jan. The marathon was an amazing experience, but I had burned myself out on the training. I was hoping to continue building my fitness, add in some speed, and regain my enthusiasm for training.
How closely were you able to follow the plan as written: I completed every run for the first 11 weeks of the plan, then unfortunately missed two runs and shortened others due to illness. Running at a prescribed pace was new to me, and many of my runs were too fast. I will be much more careful with my pacing on my next plan, as I do think that the additional unplanned fatigue from running too fast contributed to me getting hit so hard with illness at the end. I certainly got fair warning from Billy about keeping to the prescribed pace, but sometimes we need to learn through experience J !
Testimonial: Going into this plan, I sought Billy’s guidance as I wasn’t sure how to incorporate speed work into a 10K training plan. I now see major benefits to adopting a custom plan, regardless of distance or fitness level. The plan was tailored to my current fitness and my schedule, and Billy was also extremely helpful in making adaptations as needed throughout the plan. I had so much fun completing the variety of runs in this training plan, and executing a plan that was created just for me added an extra level of motivation and accountability. I am excited to work with Billy again and continue to improve my running. I would like to thank Billy for his guidance and patience in working with me throughout this training plan; your contributions to the running community are beyond generous and inspiring!
Plan #188
Name: @KatieLittle
Race/Distance: Quarter Marathon (6.55 miles)
Training Plan Duration (weeks): 7
Continuous or Run/Walk: Run/Walk
Days per Week: Alternating 3/4
# of Hard Days (per week): 1
Peak Week Duration: 4:07:32 90% easy and 10% hard
Peak Week Mileage: 15.5
Peak Single Run Duration: 1:26:24
Peak Single Run Mileage: 5 miles
PR at Distance Going into it (including when it occurred): 10k pr of 1:42:49
Expectations Going into it: Honestly, I expected to quit. My first and only 10k didn't go so well and even though I wasn't saying it out loud, I was planning on not running anything further than a 5k going forward.
How closely were you able to follow the plan as written: The plan was so custom to me that it kind of made it hard to skip a workout. I only missed 2 through out the entire plan.
Testimonial: I have a tendency to be long winded and could go on for hours about how much I loved this plan, but I want people to read it so I'll try and keep it breif. This plan gave me my confidence back as a runner. I had almost given up on my Marathon and Half Marathon dreams but I'm so glad I didn't. It felt a little strange when Billy told me I had to go slow to run fast (kinda like when Doc Huddson told Lightning McQueen he had to turn right to go left.) It was uncomfortable and awkward at first, but like I said I was planning on quitting anyway so what did I have to lose? When my 1st training day at race pace happened I was so surprised at how fast I was running!! As the plan went on, I started to embrace the easy runs and voila come race day I PRd! My Quarter Marathon time was 1:40:49 (Faster than my 10k for a longer race!!) and according to Strava, my 10k time from that race was 1:32:51 (almost a full 10 mins faster!! and IMO a pretty respectable 10k time.)
You can tell that Billy puts A LOT of work and effort into these plans! He's also there to answer any questions that you may have and he never once seemed annoyed or bothered that I was messaging him so much (Especially towards the end of the plan). I honestly don't see my self using any other plans as long as Billy is still making them!!
Plan #159
Name: FredtheDuck
Race/Distance: St. Michael's Running Festival/Half Marathon
Training Plan Duration (weeks): 18
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 2/3 alternating
Peak Week Duration: 6:09:59
Peak Week Mileage: 30.7 miles
Peak Single Run Duration: 2:09:38
Peak Single Run Mileage: 11 miles
PR at Distance Going into it (including when it occurred): 2:39:26 at the Parks Half Marathon on 9/10/2017
Expectations Going into it: Finish +/- 5 minutes of DB's plan-predicted time of 2:18:12
How closely were you able to follow the plan as written: Honestly, some weeks were better than others. I had a handful of skipped easy runs and a couple of slight modifications (cut distance for time, etc.). Billy was great about helping me modify when life got in the way of my best intentions.
Testimonial: This was technically my third DB plan. My first helped me across the finish line of my first half marathon (Parks, last year). The second helped me maintain fitness in a personally-busy offseason. The third helped me get back in to race form and train for a second HM. When it came time to set my goals for 2018, it was a no brainer that I'd ask for Billy's help again. I made the decision to switch to 5-days a week of running in the hopes of building more endurance and (to be honest), maybe getting a little fitter and lighter. The plan was really well written. Because we had a lot of lead time (18 weeks) before my target race, Billy was able to put three mini cycles in to the plan that would help target speed and endurance. I really liked the approach, because it kept things fresh and interesting, and gave me new and varied challenges to look forward to (or be intimidated by!). Admittedly, I had some challenges with the five day a week schedule, and I had to make some adjustments (either missed or shortened weekday runs). Billy was always there to answer questions and provide advice when I had to make those kinds of decisions.
Ultimately, I didn't make my goal of finishing the race +/- 5 minutes from Billy's predicted 2:18:12. I finished in 2:25:13. But there are two key factors that were completely outside the scope of my plan: The weather (and some minor road flooding during the race), and my own mental endurance. What I can say for sure is that I had more in the tank at the end of the run. And, importantly to me, there was NEVER a concern that I wasn't going to finish or even that I'd have to walk (I'm a continuous runner). My fitness was there, and I felt really physically strong (and confident) throughout the race. I really believe that with the right mindset and the right conditions, a 2:18:12 wasn't far-fetched, and it's totally Billy's plan that got me there. Oh, also worth highlighting: My previous HM PR was 2:39:26. So my tough-conditions, probably could have tried harder, new PR of 2:25:13 is still a more than 14 minute PR. If that's not demonstrable progress, I don't know what is.
I just started my fourth DB plan (with a different distance and a stretch goal in mind) and I'm really excited to see what this cycle has in store. THANK YOU!
Plan #168
Name: PrincessMickey
Race/Distance: Colfax 10 miler
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 4
# of Hard Days (per week): 1-2
Peak Week Duration: 6 hours 24 minutes
Peak Week Mileage: 26 miles
Peak Single Run Duration: 2 hours 32 minutes
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): NA/first races at this distance
Expectations Going into it: I didn't have specific expectations. I'm still fairly new to running and this was my first actual plan so I wanted to use this as a learning experience. Billy is a wealth of knowledge with all the info he shares to go along with the plan. Plus I learned a lot about myself, I actually like running and I can do it.
How closely were you able to follow the plan as written: I think I only missed 2 runs due to lack of time and weather. I did have to adjust a few of the days because of work or weather but I was able to get them all in with the exception of the 2.
Testimonial: I was so impressed with my plan. I have a crazy work schedule and about as far from Monday through Friday 9-5 as you can get. I work nights, my work week is not normal and once a month I have a training day so I get off one morning and have a super quick turn around to be back early that afternoon, usually only getting about 4 hours sleep. Those weeks are especially hard on my sleep schedule and overall lack of energy after that and my weekend is focused on just trying to get back on track. Billy worked around all this and gave me a light load those weeks and built the plan to my ability. I felt very prepared going into my race, I was my own enemy though. My time goals were slightly outside of my ability in that I wanted a submittable POT for the marathon around 1:56:00 as my A goal time and B goal time was under 2:00:00. Billy's thoughts based on my training was around 2:05:00. I got ahead of myself at the start instead of following Billy's advise of starting out slower and gaining towards the end. Because of going out too fast from the start I starting losing energy in the last mile to mile and a half and finished in 2:00:59. I beat my training time and just barely missed my B goal. At the beginning I never thought I could accomplish anything close to this and I know it was due to this plan. I am a much stronger and better runner now than I was when I started this plan. I also know now I do so much better when I have a plan in place so I will definitely be coming back for another plan!
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