Last time I started marathon training, I started a blog and posted my training plan on it.
This wasn’t (just) self-aggrandisement or self-publicity. It was an attempt to have some form of public conscience. If I didn’t stick to the training, I would need to come to the blog and explain why – so I’d better have a pretty good excuse!
That part seemed to work, so I’m going to do the same again.
This is my training plan, which I hope will lead me to a four hour marathon at the end of September.
In the interest of brevity I have not listed all the warm-up and cool-down phases of my planned runs, rather I have listed the main “target” or “activity” part of the run. Most of the weekday runs will probably be run on the same 6 mile course that I often run, all that will change is the “how” of the run.
Parkruns are generally expected to be the “fast” run of the week – though my “fast” may be a lot less fast than other people’s “fast”!
|1||11-Jun||Rest||4 x (5+1) threshold||Rest||1 x 10min threshold||Rest||Parkrun||90 minute LSR||25|
|2||18-Jun||Rest||5 x (5+1) threshold||Rest||Giffnock 10k||Rest||Parkrun||120 minute LSR||28|
|3||25-Jun||Rest||3 x (8+1.5) threshold||Rest||1 x 15 min threshold||Rest||Parkrun||90 minute LSR||25|
|4||02-Jul||Rest||3 x (10+1.5) threshold||Rest||3 x (6+1.5) Kenyan Hills||Rest||Parkrun (run to & from)||120 minute LSR||34|
|5||09-Jul||Rest||45 min recovery||Rest||1 x 20min threshold||Rest||Parkrun||135 minute||30|
|6||16-Jul||Rest||45 minute recovery||Rest||3 x (10+1.5) Kenyan Hills||Rest||Parkrun (run to & from)||90 minute LSR||31|
|7||23-Jul||Rest||45 minute reovery with hills||Rest||3 x (10+1) Kenyan Hills||Rest||Parkrun at recovery pace||Dundee Half Marathon||27|
|8||30-Jul||Rest||45 minute recovery||Rest||3 x (12+1) Kenyan Hills||Rest||135 minute LSR (in Manchester)||Rest||28|
|9||06-Aug||NODA Summer School||NODA Summer School||NODA Summer School||NODA Summer School||NODA Summer School||NODA Summer School||135 minute LSR (in Lancaster)||15|
|10||13-Aug||Rest||45 minute recovery||Rest||2 x (10+1.5) threshold||Rest||Parkrun||180 minute LSR||35|
|11||20-Aug||Rest||45 minute recovery||Rest||1 x 20 min threshold||Rest||Parkrun (run to & from)||90 minute LSR||31|
|12||27-Aug||Rest||4 x (5+1) threshold||Rest||5 x (5+1) threshold||Rest||2 mile recovery||Glasgow Half Marathon||27|
|13||03-Sep||Rest||40 minute recovery||Rest||3 x (5+1) threshold||Rest||Parkrun at recovery pace||22 mile LSR||37|
|14||10-Sep||Rest||40 minute recover||Rest||3 x (5+2) Kenyan hills||Rest||Parkrun at recovery pace||90 minute LSR||20|
|15||17-Sep||Rest||30 minute recovery||Rest||30 minute recovery||Rest||Parkrun at recovery pace||60 minute LSR||15|
|16||24-Sep||Rest||2 x (5+1.5) threshold||Rest||30 minute recovery||Rest||20 minute recovery||Race Day!||34|
So… this gives me a planned grand total of something like 448 miles of training throughout the sixteen weeks. as compared to the 419 that I actually achieved last time… Let’s see what comes of it all!