London Marathon 2013 training

 

12 weeks including 2 week taper.

 

Supplemental training:

 

Core (should be 3-4 times week, usually only 2), Dynamic stretching before/during faster runs

 

Approximate training paces:

Easy 4:15-4:30/km (not closely monitored)

SS - ~3:50/km

M ~3:35/km

HM ~3:25/km

10K ~3:15/km

 

Week 1

M 19K easy

Tu 19K easy

W 14K easy

Th 16K: 5x6, 1 off, HM pace

F 19K easy

Sa 19K easy

Su 30K, 18-28K at MP

 

TOTAL 136

 

Week 2

M 14K easy

Tu 24K easy

W 18K: 5x2K, 2 off, HM pace

Th 16K easy

F 11K easy

Sa 16K: Kent League XC, 17th, a little slow.

Su 32K, last 20K-30K at SS pace

 

TOTAL 131

 

Week 3

M 14K easy

Tu 21K easy

W 18K easy

Th 19K: 4x3K, 2 off, HM pace

F 13K easy

Sa 17K easy (Arras)

Su 28K, last 12.5 at MP (Arras)

 

TOTAL 130

 

Week 4

M OFF

Tu 15K easy

W 23K easy

Th 15K: 5/4/3/2/1, 1 rest on each

F 14K easy

Sa 9K easy

Su 30K, Tunbridge Well HM, 11th, 74:10 (cold, windy, hilly, slow)

 

TOTAL 106

 

Week 5

M 16K easy

Tu 17K easy

W 20K easy

Th 24K: 17.5K at MP

F 15K easy

Sa 33K, last 10K at SS pace

Su 15K: 10x2, 1 off

 

TOTAL140

 

Week 6

M 16K easy

Tu 18K easy

W 19K easy

Th 33K, with last 9K at MP

F 14K easy

Sa 18K easy

Su 24K: 3x5K, 3 recovery

 

TOTAL 142

 

Week 7

M 16K easy

Tu 35K, last 10K at SS pace

W 15K easy

Th 19K easy (lost in Peckham, no watch!)

F 16K easy

Sa 16K easy

Su 23K: 20K at MP

 

TOTAL 140

 

Week 8

M OFF

Tu 23K easy

W 14K: 4x4, 1 recovery

Th 18K easy

F 15K easy

Sa 11K easy

Su 25K: Hastings Half Marathon: 9th, 74:08 (cold, windy, hilly, comfortable (but slow))

 

TOTAL 106

 

Week 9

M 16K easy

Tu 18K easy

W 17K, 5x6, 1 recovery. HM pace for 5, 10K pace for 1

Th 34K, last 10K at SS pace

F 19K easy

Sa 16K easy

Su 30K, 22.5K at MP

 

TOTAL 150

 

Week 10

M 14K easy

Tu 16K easy

W 18K easy

Th 18K, 3x12, 3 off, 10 MP + 2 HMP

F 9K easy (short, conference in Paris)

Sa 29K, last 10K at MP (Bois de Boulogne)

Su 18K easy (St. Cloud)

 

TOTAL 122

 

Week 11

M 13K easy (St. Cloud)

Tu OFF

W 14K easy

Th 17K, 18 HM pace, 5 jog, 10 of 60/40 (10K pace/Ollie jog)

F 14K easy

Sa 14K easy

Su 19K, last 5K at MP

 

TOTAL 91

 

Week 12

M 12K easy

Tu 13K, 4x4 MP, 1 recovery

W 12K easy

Th 8K easy

F 8K easy

Sa 4K easy

Su 44K, London Marathon 2:34:46, 72nd mass race. Team 10th/11th in 7:58:10!

 

TOTAL 101

 

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