[BEGINNERS] – Next #DublinMarathon block of training, Weeks 10-14

So how is everyone getting on? Sorry I need to be quicker getting these reports done, the weeks are flying by and we are looking at single digits shortly!! 🙂

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 13 – July 27 Rest 6  10 5 Rest 8 16
 Week 12 Rest 7  10 7 Rest  8 18
 Week 11 Rest 5 10 8  Rest 8 20
 Week 10 Rest 8  10 8  Rest 16* 5
 Week 9 Rest 8  8 8  Rest 8 22

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.

While we are still doing steady pace runs, now is the time to introduce a little bit of pace to your training. From now on the Thursday run should be considered a ‘Tempo’ Session.

The first 2k should be easy warmup pace, the last 1k should be winding down too cool. The bit in the middle should be at your 10k pace (which you established a couple of weeks ago, right? 🙂 )

*This session is ideally a planned race of 10miles, your finish time from this will be an indication of where your marathon pace should sit.

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. 

Happy running!! 🙂

Edel & Sean

 

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