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So it begins…my marathon training schedule
By booyaa | January 18, 2007
This week I start my 16 week training course. This leaves me with 2 weeks of contingency for injuries and races I plan to attend.
Here’s a copy of the schedule I’m using from runner’s world.
| Week | Tuesday (Speed) | Thursday (Tempo) | Saturday (Long) |
|
1
|
8 x 400m
|
3 miles
|
10 miles
|
|
2
|
4 x 1200m
|
5 miles
|
12 miles
|
|
3
|
6 x 800m |
7 miles
|
13 miles
|
|
4
|
3 x 1600m
|
3 miles
|
10 miles
|
|
5
|
10 x 400m
|
5 miles
|
14 miles
|
|
6
|
5 x 1200m
|
5 miles
|
15 miles
|
|
7
|
7 x 800m
|
8 miles
|
17 miles
|
|
8
|
3 x 1600m
|
10 miles
|
13 miles
|
|
9
|
12 x 400m
|
3 miles
|
18 miles
|
|
10
|
8 x 800m
|
5 miles
|
15 miles
|
|
11
|
4 x 1600m
|
8 miles
|
20 miles
|
|
12
|
12 x 400m
|
5 miles
|
15 miles
|
|
13
|
6 x 1200m
|
5 miles
|
20 miles
|
|
14
|
7 x 800m
|
4 miles
|
15 miles
|
|
15
|
3 x 1600m
|
8 miles
|
10 miles
|
|
16
|
30 minutes easy with 5 x 1 minute fast
|
20 minutes easy with 3 or 4 pickups
|
Marathon
|
Pace
Everything revolves around your 10K pace in my case this is 8 minutes and 14 seconds per mile.
Long run - 10K pace + 60 to 75 seconds (per mile) - 9:14 to 9:28
Long tempo (8 to 10 miles) - 10K + 30 to 35 seconds - 8:43 to 8:49
Mid tempo (5 to 7 miles) - 10K + 15 to 20 seconds - 8:28 to 8:34
Short tempo (3 to 4 miles) - 10K - 8:14
1600m reps - 10K - 35 to 40 seconds - 7:34 to 7:39 Mi (4:43 to 4:46 in Km)
1200m reps - 10K - 40 to 45 seconds - 7:28 to 7:34 (4:39 to 4:43)
800m reps - 10K - 45 to 50 seconds - 7:24 to 7:28 (4:36 to 4:39)
400m reps - 10K - 55 to 60 seconds - 7:14 to 7:19 (4:30 to 4:33)
Speed training route
Here’s my 3200m running route. I figured since I wasn’t going all out sprint pace i.e. 5:50 mins per mile I could afford a little slow down crossing roads (I don’t have anywhere to run a straight 1600m without having to cross a road).
The water drop symbols indicate 400m intervals.
Marathon Time Completion Predict-o-matic â„¢: I ran 12.52 miles in 1 hours, 57 minutes and 42 seconds on Saturday 13th of January 2007. Based on this run, I will complete my first marathon in 4 hours 21 minutes and 05 seconds.
[tags]marathon, training, FIRST, running, edinburgh[/tags]
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