1/2 Marathon Training

[DJD]

Doubt if l will run over the next few weeks,Knee is just c88p.

[Rabmacd]

Doubt if l will run over the next few weeks,Knee is just c88p.

Sorry to hear of your plight, DJD. I have to admit that whilst you were trying to be upbeat about the knee on Thursday, I did detect an air of apprehension about you. Sometimes we have to go backwards before we can go forwards and it may be that your enforced rest will benefit you in the long run, no pun intended. Our bodies send out messages that they sometimes need a rest. I'm sure you'll come back stronger than ever when the problem clears up.

All the best

Rab

[fiona28]

gutted for you djd, come on into the gym for a bit of x-training

[Pans Lass]

Sorry to hear your knee still giving you so much trouble DJD. Got some info that might be of interest to you that I will pass on .

[DJD]

Rabmacd,l think your right in every sense and to be honest,l should practice what l preach.Not looking forward to the come back thou.l have always admired how you seem to come back so quickly when you have put your mind to the running game again.

Fiona28,certainly take you up on that when l have the time to get there.l must admit l am enjoying what we are starting to set up with the die hard saga,(the plank is my fav so far,l am no spring chicken for the old press ups now). Hopefully, also get to speak ref the CTC relay.

Thanks Pans lass,it will be nice to know ref the info you have.

[DJD]

Week 3 (RW)

Sub 1:30.............................................Sub 1:45

Mon.....3 miles (easy).........................Mon.....Rest

Tue......3 x 1.5m x 400m rec (8mile).......Tue......3 x 2000m x 400 rec (6 miles)

Wed.....7 miles.................................Wed.....7miles

Thur....7 miles (3m Fartlek)..................Thur.....6 miles (3mile threshold)

Fri......Rest.....................................Fri.......Rest

Sat.....7 miles (3mile Fartlek.................Sat......5 miles(3mile Fartlek

Sun....!0 mile...................................Sun.....10mile

All done and included is the W/up and C/dn

Darren you are doing well ,keep it up and the result will be the proof.

[Rabmacd]

Have been away all week, different meetings in different locations, so missed all of the midweek stuff, but happy to say I got the 10 miler in this afternoon. Went down the Southend road , almost to Pennygowan. For anyone interested, that route is a good one if it's blowing a hooly from the Westport/Machrihanish direction. The wind tends to be more on your side rather than in your face.

[Darren]

thought saturday was tough in the wind till i did the 10 miles today, have to admit to quite a few thoughts of 'why am i doing this' but managed to finish it and did the last two miles in 15 mins so maybe the training is starting to work..

if only everything didnt ache so much..

[DJD]

Week 4 (RW)

Sub 1:30........................................Sub 1:45

Mon......3m easy...........................Mon.....Rest

Tues.....4 x 1m x 400m rec (7m)........Tue.....4 x 1200m x 400m rec (6m)

Wed.....8 miles.............................Wed....7 miles

Thur.....7m (4m Fartlek)..................Thur....6m (4m Fartlek)

Fri.......Rest................................Fri.......Rest

Sat.......3 miles............................Sat ......3 miles

Sun......10k (40:30) 2m w/up 1m c/dn..Sun......10k(47m) 20min jog.


Good running Rab and Darren.

[DJD]

Week 5 (RW)

Sub 1:30...................................................Sub 1:45

Mon.....3 Mile............................................Mon......Rest

Tue......5 x 1000m x 200m rec........................Tue.......5 x 800m x 200 rec

Wed.....8 mile............................................Wed.....8 mile

Thur.....7 mile (4m Fartlek)............................Thur.....5 mile (3m Fartlek)

Fri.......Rest..............................................Fri.......Rest

Sat.......6 mile (10 x 200m hills).......................Sat......5 mile (8 x 200m hills)

Sun......12 mile...........................................Sun.....12 mile (1:48)

[DJD]

Week 6 (RW)

Sub 1:30......................................................................Sub 1:1:45

Mon...... 3 mile easy....................................................Mon......Rest

Tue.......8 x 500m x 200m rec (@5k pace)...........................Tue......6 x 500m x 200m rec (@5k pace)

Wed......7 mile (slow)...................................................Wed.....7 mile (slow)

Thur......7 mile (3m Fartlek)............................................Thur....7 mile (3m farlek)

Fri........Rest..............................................................Fri......Rest

Sat.......3 mile easy......................................................Sat......3mile easy

Sun......10 mile (1:08)....................................................Sun.....10 mile (1:20)

All sessions have the usual w/up..c/dn to be added on top.

[DJD]

Week 7 (RW)

Sub 1:30.........................................................Sub 1:45

Mon..... 3m easy...............................................Mon.....Rest

Tue .....10 x 300m x100m rec (6mile)......................Tue......10 x 200m x100m rec (5mile)

Wed.....9m (steady)...........................................Wed.....8m (steady)

Thur.....7m (4m fartlek)......................................Thur.....6m (4m fartlek)

Fri.......Rest....................................................Fri.......Rest

Sat ......7m (4m fartlek).......................................Sat......5m (3m fartlek)

Sun......13m (1:45).............................................Sun......13m (2hrs)


.

[DJD]

Week 8 (RW)

Sub 1:30..............................................................Sub 1:45

Mon.....3 mile easy.................................................Mon.....Rest

Tue......5 x 1k x 200m rec.........................................Tue.....5 x 1k x 200 rec

Wed.....7mile (7:30pace)...........................................Wed....6 mile (steady)

Thur.....7 mile(include 10 x 200m hills)..........................Thur....6mile (10 x 200m hills)

Fri.......Rest..........................................................Fri......Rest

Sat......4 mile easy..................................................Sat......4 mile easy

Sun.....13 mile (include 1 mile jog) 92 min........................Sun.....13 mile 1:47

[DJD]

Week 9 (RW)

Sub 1:30...................................................................Sub 1:45

Mon.....Rest..............................................................Mon .....Rest

Tue.....6 X 800 x 100 rec (7mile)......................................Tue......5 x 800 x 100 rec (6mile)

Wed....5 mile (40min)...................................................Wed.....5 mile (43min)

Thur....7 mile (4m THR).................................................Thur.....6 mile (4 mile THR)

Fri.....Rest................................................................Fri.......Rest

Sat.....7 mile (4mile Fartlek.............................................Sat...... 6 mile (4mile Fartlek)

Sun.....14 mile (1:hr 50).................................................Sun.......14 mile (2hrs:05)


Sorry Darren its late,getting a wee bit clogged down.Will make sure its on time next week.

Keep up the good running

[DJD]

Week 10 (RW)

Sub 1:30.........................................................Sub 1:45

Mon.....3Mile easy.............................................Mon.....Rest

Tue.....12 x 400m x 100m rec (7m).........................Tue.....10 x 400m x 100m rec (6m)

Wed....8 mile...................................................Wed.....7 mile

Thu.....7m (4m THR)..........................................Thur......6m (4m THR)

Fri.....Rest......................................................Fri.......Rest

Sat.....7mile (10 x 200m hills)................................Sat......6mile (10 x 200m hills)

Sun....15 mile (1:55)...........................................Sun.....15 mile


Last long run l think