London 2010 Mararathon Training

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London 2010 Mararathon Training

Postby DJD » Mon Dec 28, 2009 11:41 am

Week 1 (RW schedule) 28/12/2010

Mon 5 mile easy

Tue 6/5 x 800m x 200m rec (can be converted to time)

Wed 5 mile slow

Thur 5/4 mile steady

Fri Rest

Sat 4 mile slow

Sun 12/11 mile

The first mileage is Sub 3 to 3:15 and the others are 3:30 to 3:45 times.

Thought l would put it up on the forum, so Jen21 and whoever would like to follow some of the training that we will do, for what ever event that they might be doing in the Spring (some of it will be benificial to you).

l won't be there on the Tue/Thur/Sun for the first week,still on the side lines.
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Re: London 2010 Mararathon Training

Postby DJD » Sun Jan 03, 2010 5:27 pm

The real Week 1 (RW) Schedule.

Mon 5/4 mile easy

Tues 4 mile slow

Wed 6/5 mile slow

Thur 5/4 slow

Fri 4mile or rest

Sat 5 mile race/easy.

Sun 12/10

This start for me is just about right,due to me not running for just under a month ,but as we know some of you are way above this level for this week,so l hopefully join in next week but l will still be down on the Tues/Thurs if all is well.
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Re: London 2010 Mararathon Training

Postby DJD » Mon Jan 11, 2010 11:17 am

Week 2 (RW) 11/1/2010

Mon 5/4 miles easy

Tues W/up 3 x 2 miles fast x 800m rec w/dn (very good for 1/2 marathon training)
(Sub 3:30 3 x 1.5 miles x 800m rec)

Wed 6 miles slow

Thur W/up 2 mile brisk w/dn

Fri 4 mile/Rest

Sat 6 mile steady / 4 miles easy

remember the first figure is for sub 3/3:15

Tuesday's session will depend on the weather of course,also l cannot see me doing that session,l'm still having problems.
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Re: London 2010 Mararathon Training

Postby jen21 » Mon Jan 11, 2010 12:11 pm

Oh god, the tues night training looks hard! :shock: And this is just the start of it. What am i down for on sunday DJD? I prefer to do my long runs on saturdays, does this matter if its a sat i do it on? Prefer to get it over and done with. Hopefully the weather improves for tomoro night!
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Re: London 2010 Mararathon Training

Postby DJD » Mon Jan 11, 2010 12:26 pm

Sorry Jen21,l did not notice that l missed out Sunday.

Sunday 14/11 miles.

You can run you LSR anytime Sat or Sun it makes no difference and in fact you can run it anytime of the week,its mainly programmed that way for the reason you have more time to put it in and recover if you are working etc.
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Re: London 2010 Mararathon Training

Postby DJD » Wed Jan 13, 2010 11:03 am

Tuesday session is moved to Thursday weather permitting, if it is still bad, you may as well do it on the treadmill.
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Re: London 2010 Mararathon Training

Postby jen21 » Wed Jan 20, 2010 1:07 pm

Anyone fancy joining me this week and the rest of my marathon training feel free. For the rest of this week im down for:
Wed (tonight); 7 miles slow
Thurs; 1m w/up, 4 x 1m fast with 400mtr rec, then 1m cool down. Meeting 6pm at aqua.
Fri;rest
Sat; 12miles slow
Sun; easy 4miles.

If you fancy joining me feel free too, il be more than happy of the company! :D
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Re: London 2010 Mararathon Training

Postby DJD » Wed Jan 20, 2010 3:57 pm

Now there is a good invitation for us all by helping Jen21 with the rest of here marathon miles and at the same time upping your own mileage,her pace on the slow ones should be around about 8:30/9:30 pace so nothing out of anyone's ability.

l will or should be around for the Tue/Thur sessions,but can't make the others.

Jen21 if you put your schedule up each week then l am sure you will get someone to partner you and also shows other people if they are considering a marathon in the future,exactly what would be required of them to go about the whole training regime.
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Re: London 2010 Mararathon Training

Postby Katfer » Wed Jan 20, 2010 9:18 pm

jen21 wrote:Anyone fancy joining me this week and the rest of my marathon training feel free. For the rest of this week im down for:
Wed (tonight); 7 miles slow
Thurs; 1m w/up, 4 x 1m fast with 400mtr rec, then 1m cool down. Meeting 6pm at aqua.
Fri;rest
Sat; 12miles slow
Sun; easy 4miles.

If you fancy joining me feel free too, il be more than happy of the company! :D


Jennifer, I may join you for part of your run on Saturday or (and) your run on Sunday, depending on the time you plan to run. Will catch up with you later.
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Re: London 2010 Mararathon Training

Postby jackiefulton » Fri Jan 22, 2010 10:00 pm

might just join you Jen and up the mileage a bit :D
- but can't make this week

will you post times and starting point
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Re: London 2010 Mararathon Training

Postby jen21 » Sat Jan 23, 2010 4:40 pm

Of course you can join me Jackie and Katfer.

Jackie- il post the weeks training schedule every sunday night and you can see what im down for. Tuesdays & Thursdays are always at 6pm, meeting outside the aqua. Mondays 5pm, wed's prob 5ish-6pm. Fri is always my rest day, sat - i go whenever really, usually in the morning. Sunday late morning. Thats just a rough idea though, some of the time it will no doubt change. Glad i might have some company :D
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Re: London 2010 Mararathon Training

Postby DJD » Tue Jan 26, 2010 11:33 am

Week 4 (cut back week)

Jenifers schedule

Mon Rest

Tue 1m w/up 5 x 800m x 200m jog rec 1 mile w/dn

Wed 8 mile Slow

Thur 1m W/up 3 mile brisk 1m W/dn

Fri Rest

Sat 1 mile W/up 10k race sub 47min or 5 mile race sub 35min 1 mile w/dn

Sun 4 miles easy.

Feel free to join her.
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Re: London 2010 Mararathon Training

Postby jen21 » Thu Jan 28, 2010 10:49 am

Thanks for posting my weeks training DJD, thought id lost my training schedule.

Instead of meeting at 6pm tonight im going to go at 5 since its only 3miles brisk with w/up & c/down. Dont think there will be many at training tonight anyway. So if you fancy meeting at 5pm at aqua feel free to join me & Elaine. Cant believe im near ending week4 of my programme, only 8weeks left :shock: Training is going good so far,managed my 8miles lastnight, legs feeling a bit heavy today though!

Hope everyone else's training is going well, was good to see such a big crowd at Katfers training group on tues night! :)
Will post Week 5's training on sunday.
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Re: London 2010 Mararathon Training

Postby jen21 » Thu Jan 28, 2010 3:32 pm

oops meant 12 weeks left of training! :lol:
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Re: London 2010 Mararathon Training

Postby jen21 » Mon Feb 01, 2010 11:36 am

Week 5 Training;

Monday: Rest
Tues: 1 mile w/up, 4miles fartlek, then 1 mile c/down
Wed: 6 miles slow
Thurs: 5 miles steady
Fri: Rest
Sat: 12 miles slow
Sun: 4 miles easy

Last weeks training went well, legs feel as though there going to fall off though, but iam enjoying it. Ran 10 miles on sat with Elaine and Stuart, thanks for the company! :D Was down for 6miles 10k pace aiming for a sub 47.00 then 4miles cool down. Got my quickest time ever for 10k, 43.28mins, so im really chuffed :) Stuart was fast as ever & Elaine knocked a few mins off too, well done! Elaine - you have came on heaps, must be all this hard training. Keep it up :D
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