[INTERMEDIATE] #DublinMarathon running program – Weeks 5-9

 

Ready to go again?

Hopefully the first block tied in with your current running and all that has happened is a little bit of structure and routine has been applied to your weeks.

We’re going to introduce a little bit of speed work at this stage to see where you are at. This is being developed a little bit more in the Experienced plan but to outline –

FAST here is what you are thinking your Marathon Pace (MP) is likely to be. By running a few sessions at this stage you will quickly learn how realistic your anticipated goals are. Run the MP as a block so for example the first 8k on Wednesday should be warmup 2 k, next 1k at steady pace, 4k at MP, 1k cooldown.

Try and take a split or lap time for your MP sections so you can gauge the MP. It should feel like an effort but you should also bear in mind, this will be a pace you hope to hold in 18 weeks time for 42.2k 🙂

We really could do with your feedback on the forum on this so that you can adjust properly.

IMPROVERS	M	T	W	Th	F	S	S
Week 18	Rest	6	8 (4k at MP)	6	Rest	6	12 (5k at MP)
Week 17	Rest	10	10	6	Rest	6	16
Week 16	Rest	6	10 (5k at MP)	6	Rest	10	20
Week 15	Rest	10	10 (Hilly)	6	Rest	6	24
Week 14	10	Rest	10 (x4 1k repeats at 5k pace)	10	Rest	6	28

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

All runs must start with 10mins / 2k of easy running to warm up and loosen out. Think about your form, relaxing the shoulders etc before getting into the main body of the run.

Control your running so you are not running Threshold all the time. Think “base weeks”. Plenty of time for fast running!!

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

These are starting to introduce pace work. Also coming in is hilly work to build strength. Hills should be something you are being challenged on, but not having to climb! If you can find a hill or drag that takes a few minutes to run up like the hill at Renville Park make it a favourite and mark it for future reference.

Any questions please feel free to fire them at us.

Happy running!! 🙂

Edel & Sean

 

[BEGINNERS] – Ready for the next #DublinMarathon block of training? Weeks 5-9

 

So how is everyone getting on?

Hopefully you are in a nice solid habit of regular running and the past few weeks have been fun, without putting you under too much pressure?

We are busy building some extras into the various plans. What we want to do is start you thinking about realistic and potential targets or more accurately figuring out what pace to run your first marathon at.

To do this we will need your feedback over the program. Ideally the forum is the best place for discussion and chat to take place and it is where we will compile a ‘race pace’ zone for you to go with.

How are we doing this?

Well there are plenty of races on most weekend and the best way to figure these things out is under race conditions. If you are disciplined enough you may get a reasonable estimation from a hard workout but racing is best. So target races and distances are going to be placed into the schedules, let us know (on the forum) where you are located and others can help you find events to partake in.

So onwards for the next block!

BEGINNERS	M	T	W	Th	F	S	S
Week 18	5	Rest	6	2	Rest	8k RACE	Rest or 4*
Week 17	Rest	5	8	5	Rest	5	8
Week 16	Rest	5	8	8	Rest	8	8
Week 15	Rest	8	8	Rest	5	Rest	10k RACE
Week 14	Rest	8	8	8	Rest	8	14

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

*Don’t be lazy!! 😉

These are all easy base runs for this block (apart from the races). Don’t worry about speed, breathing, pacing. They are steady runs to get the legs used to running. Speed work will be introduced later.

In the RACE you should be racing. Effort should be high and you are striving to get the best out out your running. It is not a run for the sake of a run, it should be tough. Warm up properly (happy to advise) and cool down properly. Remember your times from each race and we can use these to figure out where you are and what your potential may be in 18 weeks time!!! 🙂

Have a good weekend and a solid start into the next block on Monday.

 

Happy running!! 🙂

Edel & Sean