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London 2008
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But tis a great idea me thinks.
Im looking to keep trg around the 40m mark with 2 -3 speed sessions a week in a bid to get some decent speed, then ramp up the endurance before Luton in Dec. Havent decided which schedule to follow yet.... P&D / Gratton or RW.
Take care
Nice idea CG, will post mine after Prague (not that it bears any relation to an "ultimate" schedule. Unless it turns out to be my last.)
Ive stuck to my 3:30 ambition and Im on Mara No 10 for Luton, have got close 3:33, so know its there....
Go for it KK.
Popping in to declare an interest. I was miles off sub-3.30 at FLM2007 (4.23.53), but ran 3.54.49 very comfortably at Abingdon last year, did a hilly and windy 20-miler at 8mm pace 5 weeks before FLM, and will be having another pop at sub-3.30 next spring.
After this year's experience, though, even if I get a place for FLM I won't be using it for a PB attempt. At the moment I'm thinking Stratford ...
CG: 16 week RW sub 3:15 schedule plus a few extra runs.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
Did Abingdon comfortably last year, grinning all the way around in the cool weather and got 3:41:05. Got fitter since joining a running club since then, but unfortunately the heat nearly killed me! Was on for sub 3.30 til half way then had to slack off or risk DNF.
CG: 16 week RW sub 3:15 schedule plus a few extra runs.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
ps, hi to KK and Velo!
My plan is a little bit different, started training and tapering earlier and mileage slightly lower on a weekly basis.
Did Abingdon comfortably last year, grinning all the way around in the cool weather and got 3:41:05. Got fitter since joining a running club since then, but unfortunately the heat nearly killed me! Was on for sub 3.30 til half way then had to slack off or risk DNF.
CG: 16 week RW sub 3:15 schedule plus a few extra runs.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
ps, hi to KK and Velo!
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
V-rap: Initially P&D up-to-70mpw 18-week schedule, starting 19 weeks before FLM to allow for a ski-ing holiday. Developed shin splints in early February and training was a bit scrappy thereafter. Last 20-miler 5 weeks before FLM.
Total mileage - around 1,000.
Long runs: 21.5x1, 20.5x1, 20x2, several 17-19.5's.
Ran 4.23.53 - poleaxed by the weather and, I suspect, by just not being good enough. But have been able to resume training without interruption.
Ran 48.16 for 10K (2 mins off PB), 1.37.43 for half-marathon (PB) and 2.41.00 for 20 miles (stonking PB) in training.
Decided I'll go for it again in 2008
Aiming for a 3.30 - Hoping to achieve this in Amsterdam though in October-
CG: 16 week RW sub 3:15 schedule plus a few extra runs.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
V-rap: Initially P&D up-to-70mpw 18-week schedule, starting 19 weeks before FLM to allow for a ski-ing holiday. Developed shin splints in early February and training was a bit scrappy thereafter. Last 20-miler 5 weeks before FLM.
Total mileage - around 1,000.
Long runs: 21.5x1, 20.5x1, 20x2, several 17-19.5's.
Ran 4.23.53 - poleaxed by the weather and, I suspect, by just not being good enough. But have been able to resume training without interruption.
Ran 48.16 for 10K (2 mins off PB), 1.37.43 for half-marathon (PB) and 2.41.00 for 20 miles (stonking PB) in training.
Choco Total mileage = 690 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 22 x 2,
Ran 3:38:15 (FLM) Too hot for me! A pb though.
Ran HM ( 1.40 Silverstone).
20 miler (2.39 Bramley)
Surprisingly, I managed the mileage ok but struggled with some of the pace work (particularly on longer runs). Only ran 4:00:28 on the day but did so in complete comfort.
Looking for an autumn marathon, maybe Dublin and will be running a few 10K and halfs through the summer.
CG: 16 week RW sub 3:15 schedule plus a few extra runs.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
V-rap: Initially P&D up-to-70mpw 18-week schedule, starting 19 weeks before FLM to allow for a ski-ing holiday. Developed shin splints in early February and training was a bit scrappy thereafter. Last 20-miler 5 weeks before FLM.
Total mileage - around 1,000.
Long runs: 21.5x1, 20.5x1, 20x2, several 17-19.5's.
Ran 4.23.53 - poleaxed by the weather and, I suspect, by just not being good enough. But have been able to resume training without interruption.
Ran 48.16 for 10K (2 mins off PB), 1.37.43 for half-marathon (PB) and 2.41.00 for 20 miles (stonking PB) in training.
Choco Total mileage = 690 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 22 x 2,
Ran 3:38:15 (FLM) Too hot for me! A pb though.
Ran HM ( 1.40 Silverstone).
20 miler (2.39 Bramley)
C Tank: 25 week schedule after 1/2m & 10k PB's in Sep & Oct.
Total mileage = 720 (from Jan 1st not inc. FLM)
Long runs = 19 x 2, 20 x 4, 21 x 2, 23 x 1.
Ran 3:26:54 (inc 5 mins walking) - Too hot!
Ran 10k (40:49) & HM (1:33:22) just prior to FLM build.
Me thinks that most of us thought that given a cooler day there was a better time in us.
With that in mind and all the training in the bank I have entered the Edinburgh marathon on 27th May (your fault Smiffie!!). V flat course like London except 1st few miles are even more down hill.
Tested the legs with 12m yesterday - went ok except quads still a little tight (massage tonight). Aiming to run every day (except today) this week (no speed sessions though until next week) and a 20 mile LSR on Sunday. If all ok then will revert back to FLM 3 week taper.
Anyone else up for Edinburgh (on line entry open until 5th May)?
It dawned on me that we've all got this lovely endurance base now and with a little more speed work we'll be sorted for doing some shorter races over the summer!
Gonna run twice again this week, only 4M each time and then start some speed work next week and go for a 10k race at the end of May/start of June. A friend of mine is a good cyclist so we're gonna do some duathlon team relays (5k and 10k).
Defo think i prefer the shorter races, gonna try and get into London again but no other marathons for me.
First hangover in 3 months on Saturday was not pleasant!!!
In the autumn I'm going to have a break from high mileage for a few months and concentrate on bringing down my PBs over shorter distances. Compared to my half-marathon time, all my other PBs look very soft.
CG, you are very kind
But I didn't like the Tuesday sessions(apart from the hill sessions), and sometimes made them more like the Thursday tempo sessions which I found to be the best sessions of the week. They were hard enough that I really had to work on them, and gave me a real idea of what 6:30 pace or 7:00 pace felt like. Then on the day, 7:30 pace wasn't too bad.
PO2: 10k (and 5k) PB chasing for me this summer. My 10k PB is currently worse than all my splits last Sunday. Then HM PB in the autumn before a spring marathon (hopefully London)
I'm giving 3.30 a go at Loch Ness if I get in, if not I'm with Peter and Vrap in using this endurance for burning up some shorter races. Sub-40 10k would be the plan, and maybe try a 5k.
17/5 Darent 10k (course looks nice, not sure about a PB)
1/7 Hampstead Heath - hilly, but I like hills
8/7 Victoria Park - Flat and fast if it isn't too hot.
Still looking for one on 9/10 or 16/17 June, ideally on a flat course.
28/5 Hatfield Broad Oak 10K
PO2... I had my first hangover for a while on saturday also and don't remember them hurting so much pre marathon training.
MTR... that should keep your training going nicely!
Vrap.... "I'm a spectacularly untalented runner" made me chuckle and too harsh on yourself no doubt, I'm sure most of us often think the same following a dissapointing run!