Monday, 11 July 2011

Marathon Training Day 1...Osaka here I come

Day 1 of Osaka Marathon Training, the countdown to 30th October starts here.

The plan called for 3m "easy" in 30, so that's what I gave it. "Only" 16-weeks to go, so on Monday in 16 weeks time I fully intend to be stiff as a board and walking around Universal Studios Japan in Osaka trying to fit my aching body on and off rides with a huge smile on my face.

Going with Runners World sub-4hr training programme, not expecting to achieve that time, but given potential heat and humidity in comparison to UK at that time of year I reckon I'll need the fitness levels of a sub-4hr in order to achieve a "decent" time and get close to that mark in Japan.

Not many "fast" runs in there, but that was my problem last time just running the miles as fast as possible each week. Going to trust in the fact that the people who put these things together know considerably more than I do about running, and as long as I haven't downloaded the wrong schedule then if this what they recommend for sub-4hr then that is what I need to do.

Just going to have fun in Osaka, train as hard as I can in the meantime and then see what the running's Gods serve up...

         
WEEK ONE (approx 24M) 
Mon 3M easy (miles) (approx 30 mins)  
Tue 3M marathon pace (approx 27 mins)  
Wed 3M steady (approx 36 mins in total - 16 mins fast)  
Thu 4M with middle 2M at 10K pace (approx 36 mins in total - 16 minutes fast)  
Fri Rest  
Sat 3M inc hill session or circuit  
Sun 8M easy (approx 80 mins) 


WEEK TWO (approx 29M) 
Mon Rest  
Tue 1M jog, then 12 x 200m at mile/5K pace (or 50 secs), with 200m (or 1 min) jog recoveries, then 1M jog   Wed 4M steady (approx 38 mins)  
Thu 1M jog, then 3M at half-marathon pace (25 mins), then 1M jog  
Fri Rest  
Sat Parkrun or 35 mins fartlek (approx 4M)  
Sun 11M easy (approx 1:50) 


WEEK THREE (approx 32M) 
Mon Rest  
Tue 1M jog, then 3x1M or 1600m at 10K pace (or 8 min) fast, w/ 400m (or 2 min) jog recoveries, then 1M jog  
Wed 5M easy (approx 50 mins)  
Thu 1M jog, then 4M at half-marathon pace (34 mins), then 1M jog  
Fri Rest  
Sat 4M inc hill session or circuit  
Sun 11M steady (approx 1:44) 


WEEK FOUR (approx 31M) 
Mon Rest  
Tue 1M jog, then 5 x 1000m at 10K speed (or 5 mins), with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 6M easy (approx 60 mins)  
Thu 5M steady (approx 47 mins)  
Fri Rest  
Sat 3M easy (approx 30 mins)  
Sun 11M in approx 1:44 (First 5M easy in 50 mins, last 6M at marathon pace in 54 mins) 


WEEK FIVE (approx 36M)  
Mon Rest  
Tue 1M jog, then 10 x 400m at mile/5K speed (or 1:45) with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 7M easy (approx 70 mins)  
Thu 1M jog, then 3M at half-marathon pace (approx 25 mins), then 1M jog  
Fri Rest  
Sat Parkrun or 35 mins fartlek (approx 4M)  
Sun 15M easy (approx 2:30) 


WEEK SIX (approx 34M) 
Mon Rest  
Tue 1M jog, then 3 x 2000m at 10K pace (or 10 mins) with 400m (or 2 min) jog recoveries, then 1M jog  
Wed 8M easy (approx 80 mins)  
Thu 4M inc hill session or circuit  
Fri Rest  
Sat 3M easy (approx 30 mins)  
Sun Race or 13M at half-marathon pace 


WEEK SEVEN (approx 40M) 
Mon Rest  
Tue 1M jog, then 15 x 200m at mile/5K pace (or 50 secs) with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 9M easy (approx 90 mins)  
Thu 1M jog, then 4M at marathon pace (approx 36 mins), then 1M jog  
Fri Rest  
Sat 4M hills or hilly circuit  
Sun 15M steady (approx 2hrs 22) 


WEEK EIGHT (approx 40M) 
Mon Rest  
Tue 1M jog, 4 x 1M or 1600m at 10K pace (or 8 mins) fast with 400m (or 2 min) jog recoveries, then 1M jog  
Wed 10M easy (approx 1:40)  
Thu 1M jog, then 3M at half-marathon pace (approx 25 mins), then 1M jog  
Fri Rest  
Sat 3M easy (approx 30 mins)  
Sun 15M in approx 2:22 (First 7M easy in 70 mins, last 8M at marathon pace in 72 mins) 


WEEK NINE (approx 43M) 
Mon Rest  
Tue 1M jog, then 6 x 1000m or 10K pace (or 5 mins) with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 9M easy (approx 90 mins)  
Thu 4M hills or hilly circuit  
Fri Rest  
Sat Parkrun 5K or 45 mins fartlek (approx 5M total)  
Sun 18M steady (approx 2hrs 42) 


WEEK TEN (approx 42M)  
Mon Rest  
Tue1M jog, then 12 x 400m at mile/5K pace (or 1:40) with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 10M steady (approx 1:35)  
Thu 1M jog, then 3M at half-marathon pace (approx 25 mins), then 1M jog  
Fri Rest  
Sat 3M easy (approx 30 mins)  
Sun 18M in approx 2:51 (First 9M easy in 90 mins, last 9M at marathon pace in 81 mins) 


WEEK ELEVEN (approx 45M) 
Mon Rest  
Tue 1M jog, then 16 x 200m at mile/5K pace (or 50 secs) with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 11M easy (approx 1:50)  
Thu 1M jog, then 3M at half-marathon pace (approx 25 mins), then 1M jog  
Fri Rest  
Sat Parkrun 5K or 40 mins fartlek (approx 4M total)  
Sun 20M easy (approx 3hrs 20) 


WEEK TWELVE (approx 38M) 
Mon Rest  
Tue 1M jog, then 4 x 2000m at 10K pace (or ten mins) with 400m (or 2 mins) jog recoveries, then 1M jog  
Wed 9M easy (approx 90 mins)  
Thu 1M jog, then 3M at marathon pace (approx 27 mins), then 1M jog  
Fri Rest  
Sat 3M easy (approx 30 mins)  
Sun Half-marathon race (plus 1M warm up and cool down) 


WEEK THIRTEEN (approx 44M) 
Mon Rest  
Tue 1M jog, 5 x 1M or 1600m (or 8 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog  
Wed 8M easy (approx 80 mins)  
Thu 1M jog, then 3M at half-marathon pace (approx 25 mins), then 1M jog  
Fri Rest  
Sat 3M (approx 30 mins)  
Sun 20M in approx 3:10 (First 10M easy in 100 mins, last 10M at marathon pace in 90 mins) 


WEEK FOURTEEN (approx 39M) 
Mon Rest  
Tue 1M jog, then 6 x 1000m at 10K speed (or 5 mins), with 200m (or 1-min) jog recoveries, then 1M jog  
Wed 7M steady (approx 67 mins)  
Thu 1M jog, then middle 4M at marathon pace (approx 36 mins), then 1M jog  
Fri Rest  
Sat Parkrun 5K or 40 mins fartlek (approx 4M)  
Sun 15M steady (approx 2:22) 


WEEK FIFTEEN (approx 29M) 
Mon Rest  
Tue 1M jog, then 10 x 400m at mile/5K pace (or 1:50) with 100m (or 1 min) jog recoveries, then 1M jog  
Wed 6M easy (approx 60 mins)  
Thu 1M jog, then 3M at half-marathon pace (approx 25 mins), then 1M jog  
Fri Rest  
Sat 3M easy (approx 30 mins)  
Sun 10M steady (approx 95 mins) 


WEEK SIXTEEN (13M plus race) 
Mon Rest  
Tue 1M jog, then 12 x 200m at mile/5K pace (or 50 secs) with 200m (or 1 min) jog recoveries, then 1M jog  
Wed 4M easy (approx 40 mins) with 5 marathon pace 100m strides  
Thu 3M easy (approx 30 mins) with 4 marathon pace 100m strides  
Fri Rest  
Sat 2M easy (approx 20 mins), in racing kit with 3 marathon pace 100m strides  
Sun The race

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