[IMPROVERS] #AKWest Dublin Marathon Program – Weeks 10-14

How are you all doing?

With the introduction of the speedwork you should be feeling a bit of change in your running (?)

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 13 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 13 Rest 6  10 (5k at MP) 6 Rest  6 18 (5k at MP)
 Week 12 Rest 8 10 (Hilly) 8 Rest 8 18 (2 x 4k at MP)
 Week 11 Rest 5  10 (5k at MP) 8  Rest 8 20 (2 x 5k at MP)
 Week 10 Rest 8  10 8  Rest 16* 8
 Week 9 Rest 8 8 8  Rest 8 22 (2 x 5k at MP)

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.

In the long runs we are progressing. How to structure the progression runs? Eg. in the 20 (2 x 5k at MP) the way to do this is:

  • 5k warmup
  • 5k at MP
  • 2k easy
  • 5k at MP
  • 2k easy
  • 1k to finish

You will have an idea of your projected MP from your previous 10k races. If you have any doubts do check in with us on the forum

‘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

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