Marathon training week 10
2 min readAfter a good week of training I am feeling back on track in this marathon preparation. In week 9 I only ran three times and these were my three key runs. On my Tuesday hill repeats I still felt my fitness hadn’t returned after the recent sickness I’ve had and struggled up my normal hill route. By Friday when I ran my long run I felt good and was able to complete the 2 hours 30 min run fairly comfortably and my intervals ran on Sunday was a good session.
This week I will still maintain my limited running and continue to remain fresh and ready for the sessions that I plan to run. However with only five weeks left before the race day i need to fast track my long run time and distance to get me to the race day in the condition i want to be in to run a marathon over a tough trail course.
Monday – Rest
Tuesday – Hills
Wednesday – Aerobic 40 min
Thursday – Intervals (8 x 4 min 90 sec recovery)
Friday – Rest
Saturday – Parkrun (5km fitness test)
Sunday – Long run ( 3 hour)
This week sees me extend my long run to 3 hours. Over the next few weeks I will build the long run to 3 hours 30 min. With three weeks remaining to the race I will complete another 3 x 1 hour session with a 30 min recovery between each. I ran this session over a flat course in the lead up to the Seoul Marathon and it was a real confidence booster going into that race, I aim to do the same session this preparation however over a trail course near home to give me the best preparation to the this marathon. This is a tough session that really mimics the marathon’s difficulties in one session, I will need to focus on the next few long runs to get the best out of myself.
Intervals and hills this week are standard sessions that I continue to do to build speed and strength. I want to run a park run this Saturday just to test my speed and fitness, last time I ran Parkrun I was just over my flu and was two minutes outside my best, it will be interesting to see if I am closer to my best times a fortnight later.
Looking forward to this weeks training and putting myself into a few tough sessions to build my fitness. Your goals don’t come and find you, you have to go out there and chase them.
Nice job this week with getting back on track. You will smash your last 5 k time now that you are feeling better! Your 5k pr is impressive.
That 3x 1hour with 30 minute recovery sounds like a great marathon specific workout. Do you run at goal marathon pace?
Yes goal pace. Last marathon I ran 3 x 14km at goal pace. Last effort is tough but gave me the confidence on race day. I break races down into thirds and focus differently each third.
What are you doing for your aerobic session this week?
Aerobic session will be a 40 min run at easy pace (5- 5:10 min/km)