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3:15-3:30 Target
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Here's my weekly plan and progress thus far:
Mon - 3 mile easy
Naughty girl, did 8 miles due to an errand I had to make but only did 7 yesterday instead of 13!
Tues - 7 miler steady
Weds - 3 mile easy
Thurs - 35 min tempo run
Fri - Rest
Sat - 7 mile @ marathon pace
Sun - 14 mile @ 1min slower than marathon pace
Mon - 3 mile easy
Naughty girl, did 8 miles due to an errand I had to make but only did 7 yesterday instead of 13!
Tues - 7 miler steady
Weds - 3 mile easy
Thurs - 35 min tempo run
Fri - Rest
Sat - 7 mile @ marathon pace
Sun - 14 mile @ 1min slower than marathon pace
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This weeks schedule is:
Mon 8x 400m reps in 90secs each
Tues 8 miles easy
Fri 13 miles mara. pace + 30 secs
Sat 6 miles mara. pace.
TOTAL 30 miles.
Can only do 4 sessions this week due to work etc. My schedule increases by 2 miles per week to peak on week commencing 17th March with 48 miles including a 22 mile run in 3hrs to 3hrs 15m.
I noticed that you've not included a speed session as such i.e. x times y distance at Z speed sort of thing. Do you plan to put that in? I'm just wondering because I have no experience of speed training, there only speed training at my club is too fast for me and I'm afraid to go along in case I hold them back and, finally, I don't have access to a track or anything that would make working the distances out easy. I'm sure I could drive round in a car or something, but I'm wondering if I can just get away with tempo runs. I'm hoping to do 3:45, which should be possible with sufficient miles. Do you think I need to do the speed stuff too?
Many thanks for any advice on this - it's a source of confusion and some anxiety to me!
I'm hoping to sneak sub 3.15 - but I'm a bit behind - 'cos of my broken leg.
Plan for this week :
Monday - Spinning
Tuesday 6 miler fast
Wednesday 10 miler (ice permitting)
Thursday 6 miler fastish
Friday Spinning & Cross Train
Saturday 12 miler slow (& Northern meet !)
Sunday Bike 50 miles
Total distance 34 miles - but I get aerobic benefits from my spinning and cycling without the stress of running.
I see what you mean - I could try that :-) Thanks for the tip!
Your programme looks very intesting - spinning is just about the most exhausting workout of any description that I've ever tried!
Wolfy - why on earth am I calling you Hilly?? Doh... Sorry! And it's only Monday...
I hope to increase the long runs by 2 miles or so each weekend. And I try to do it on Saturday as then if the weather is awful, I can always put it back to Sunday.
Wouldn't want to waste a gorgeous Saturday and then have a miserable rainy Sunday with a loooong run on.
Tuesday Cross Training 45 mins spinning (done) weights programme(to do) Yoga
Wednesday 7 miles slow
Thursday 3 miles slow
Friday Rest
Saturday 7 miles slow
Sunday 14 miles slow
(no fast runs this week, Thank-you Hal)
Hows the snow looking Swissbobby?
What program are you following?
With regard to spinning if it is too cold outside (wouldn't advise speed in sub zero conditions!) for your speed session and you don't fancy the treadmill the spinning class would be an excellent alternative!
Good Luck!
This weeks sched is
Mon Easy 5
Tue Steady 6
Wed 8 x 1 min Intervals
Thu Steady 6
Fri REST
Sat Fast 3
Sun Steady 9
Nothing like jumping in at the deep end for your first weeks training. This should do for my target of 3:15
Monday - Rest (recovery from Tadworth 10 on Sunday)
Tuesday - 3M easy
Wednesday - a 5M Birthday tempo session
Thursday - Rest
Friday - 3M easy
Saturday - 5M steady
Sunday - 12M easy
Have a good week.
Mon - 3 mile easy
Naughty girl, did 8 miles due to an errand I had to make but only did 7 yesterday instead of 13!
Tues - 7 miler steady
Felt like nice steady 7 miles and clocked 49.45mins so maybe it was a bit faster than I thought. Felt good, beautiful sunshine and ice melting a bit now.
Weds - 3 mile easy
Thurs - 35 min tempo run
Fri - Rest
Sat - 7 mile @ marathon pace
Sun - 14 mile @ 1min slower than marathon pace
This week:
Mon-rest
Tues- 7 mile to include 1st speed session of the week, 3 miles time trial at 5k pace
Wed-12 miles marathon pace
Thurs- 6 miles to include 2nd speed session of week, 11*hills with jog back down recovery.
Fri-swimming club, reps
Saturday-rest
Sunday-1o mile race
Total miles:35
I'm not absolutely sure what programme I'll follow yet, but I think I'll have to decide fast now that I know I've definitely got a place. It'll probably be based on the RW (UK) 3:45 programme from the website. The one I used last time was the RW (US) beginners' progamme, and it didn't include any speedwork. That's why every programme that does mention speedwork tends to bring on a panic attack here
Anyway, I'll enjoy reading what you 3:15-30 peeps are doing: sounds like your training is off to a great start :-)
sunday 20 miles at 8 and a bit per mile
monday 4 miles at 7 min mile
today 5 miles at 8 min mile
tomorrow 5m
friday 4m or indoor rowing
saturday rest
probably 15m or so on sunday...who knows??
and yes, 4.30 is very very respectable...it sure ain't jogging...i really hope you enjoy it too....also, over a distance like a marathon, a small change in pace makes a massive difference in final time....last april i ran 4.00, then i started to do a few shorter runs, like 4m, and i noticed i'd got a bit faster...i don't ever do any proper speed training, just what i feel like...then in october i found myself running 3.30....i'm probably getting overambitious now
take care
alice
It doesn't matter what speeds other people are aiming for. Well, I hope not, as there's no way I'm doing 3:15-3:30, much as I'd like to! Still, it's lots of fun to read about how other people are getting on in their training - inspiring, I find :-)
My first marathon had a 4:30 target. The second was 4:00. This one is 3:45. Little by little, as they say :-) Your target is one that literally billions of people will never achieve! Be proud of yourself for making the effort, which is all that counts in the end (imo, anyway :-)
What is important is that you feel that sense of achievement when you cross the line. A feat that as Wee Piglet says, "billions of people will never achieve! "
Here's my weekly plan and progress thus far:
Mon - 3 mile easy
Naughty girl, did 8 miles due to an errand I had to make but only did 7 yesterday instead of 13!
Tues - 7 miler steady
Felt like nice steady 7 miles and clocked 49.45mins so maybe it was a bit faster than I thought. Felt good, beautiful sunshine and ice melting a bit now.
Weds - 3 mile easy
Easy 3 and as usual asked myself all the way why I was bothering to go out the door just to do a 3 miler, never seems worth it, and stopped myself from going further cos I was dying too!
Thurs - 35 min tempo run
Fri - Rest
Sat - 7 mile @ marathon pace
Sun - 14 mile @ 1min slower than marathon pace
monday-spinning
tuesday-9mileas in 75mins
thurs - 10x400m (88secs per rep)
saturday- 6miles hilly (46mins)
sunday - 5.5 miles in 44mins
Mon Easy 5
Boy was it easy!
Tue Steady 6
Ugly, but worth it I think
Wed 8 x 1 min Intervals
It's hard to run fast on Ice, I looked more like Torvill & Dean than a runner !
Thu Steady 6
Fri REST
Sat Fast 3
Sun Steady 9
Monday - Spinning - YUP - v hard
Tuesday 6 miler fast - couldn't get to gym & too icy outside
Wednesday 10 miler (ice permitting) it didn't
Thursday 6 miler fastish (ahaaa- ice gone - looks good - might do the 10 miler tonight !)
Friday Spinning & Cross Train
Saturday 12 miler slow (& Northern meet !)
Sunday Bike 50 miles
Plan for this week was:
Monday - Spinning - YUP - v hard
Tuesday 6 miler fast - couldn't get to gym & too icy outside
Wednesday 10 miler (ice permitting)- it didn't :-(
Thursday 6 miler fastish (ahaaa- ice gone - looks good - might do the 10 miler tonight !) DID 10 mile Hilly and 8 mins fater than the weekend. thank God the ice has gone.
Friday Spinning & Cross Train
Saturday 12 miler slow (& Northern meet !)
(hmm - not sure if I can do this and get to Manchester - might have to swap summat round)
Sunday Bike 50 miles