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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
After!After:
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