Tag Archives: marathonbuildup

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North Lincolnshire Half Marathon – Week 4

My training is pretty straight forward as it’s all about spending as much time as possible in my threshold heart rate zone (159 bpm – 169 bpm). By completing and increasing the time and number of threshold zone runs, my body is able to build up a greater ability to maintain this effort for a significant amount of time. This means my training doesn’t really change from one week to the next. The only drawback I have found from training this way is the difficultly to train with other people, you need their heart rate zones and pace to match your own zones or one of you is not getting the desired work out. I can’t say to someone I’m going to run x amount of miles at a certain pace as I never know what my pace will be until I start running. Last week my threshold run was 6:24/mi @ 165 bpm and this week the same run was 6:07/mi @ 163 bpm, sometimes you set off running and everything comes together. I’m still running all of my runs at the same heart rate but this week I have made big strides forward on the pace I’m now running them at. It may be simple but it seems to be very effective. This week has been no different to any of my previous training weeks other than swopping some of my workouts around, to allow for the Inter Club XC race on Sunday which I used for my hard tempo run of the week. I’m very structured when it comes to my training and I like to know any family plans we have so I can plan my weeks training around them. I included a body conditioning and drills coaching session with Coach Jamie Miller who came to take are weekly club training night. With a massive turn out of thirty plus runner’s it showed how much people wanted to learn about an area of training that most of us put off. The little things like how to correctly do high knees and heel flick drills. I’m sure a lot of people who haven’t got a running back ground from a young age like me will be doing them wrong. I’ve spent years doing them how I was taught as a child playing football when we warmed up before a game but they are not a warm up. They are drills to help correct running form. Hopefully it can help me to improve my running technique and to run a PB of a sub 73 minute half marathon. Continue reading

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What is all this base training about?

This weeks guest blog in Training Corner comes from The Endurance Coach and talks about building a strong endurance base though the winter months.

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Winter for endurance athletes can only mean one thing and that’s ‘base training’. It’s a time when we take a well earned rest and then start to build a strong aerobic foundation for next year. The term ‘base training’ is something that all endurance athletes are no doubt familiar with, but we often fail to stop and question what we’re doing and why? What are the real reasons for doing base training? What are the actual objectives we are trying to achieve? If you don’t understand your actual objectives, then how can you possible ensure that you structure your training to gain the most from your winter base phase? Continue reading

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Manchester Marathon 18 week training plan

This weeks post follows on from my last blog were I wrote about how I thought my Manchester Marathon build up had gone and my disappointment on race day.  You can see below my 18 week training plan I carried out for the 2015 Manchester Marathon. It shows the types of runs I did each day with information on the distance and speed. All the runs were ran within my heart rate zones, the pace depended on the factors such as the weather, terrain and general fatigue.

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Heart Rate Training Zones

  • Recovery running zone 1                                   144-156bpm
  • Threshold running zone2                                   157-169bpm
  • Tempo running zone     3                                   170-186bpm
  • Interval running zone   4                                   above 186bpm

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Can you have too good of a marathon build up?

Can you have too good of a marathon build up? This is one question that I have been asking myself over the last few months, as things just didn’t go quite right for me at the Greater Manchester Marathon. It seems that the best laid plans don’t always give you the desired results. Back in November my Mamma paid for me to enter the Manchester Marathon as a Christmas present. I had spent the previous four months working on my speed endurance to improve my times over the shorter distances, in the hope that this in turn would help to decrease my marathon time. I managed to get my 10k time down to 33:28 from 34:29 which equated to a predicted marathon time of sub 2:35, providing I got my marathon build up right. I was in great shape and feeling really positive about starting my marathon training plan, my confidence was really high and it gave me real boost, knowing that I was in the shape to take a good chunk off of my PB which stood at 2.42.27.

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Edinburgh Marathon 18 week training plan

Heart Rate Training Zones

  • Recovery running zone 1                                   144-156bpm
  • Threshold running zone2                                   157-169bpm
  • Tempo running zone     3                                   170-186bpm
  • Interval running zone   4                                   above 186bpm

 

Day of week 18 weeks 17 weeks 16 weeks 15 weeks 14 weeks 13 weeks
Monday Recovery 8mi @ 7.14/mi Recovery 8mi @ 7.07/mi Recovery 8mi @ 7.02/mi Recovery 7mi @ 7.11/mi Recovery 8mi @ 7.05/mi Recovery 8mi @ 6.34/mi
Tuesday Threshld 9mi @ 6.48/mi Recovery 7mi @ 6.49/mi Threshold 10mi @ 6.17/mi Threshold 10mi @ 6.23/mi Recovery 8mi @ 6.43/mi Threshold 10mi @ 5.55/mi
Wednesday Recovery 7mi @ 7.07/mi Recovery 7mi @ 7.09 Recovery 5mi @ 6.46/mi Medium Threshold 13mi @ 6.31/mi Rest Day Threshold 10mi @ 5.52/mi
Thursday Recovery 7mi @ 6.44/mi Threshold 10mi @ 6.18/mi Medium Threshold 12mi @ 6.21/mi Threshold 10mi @ 6.09/mi Threshold 8mi @ 6.12/mi Tempo 11mi Hill Reps
Friday Rest Day Rest Day Tempo 9mi 2x10min + 1x5min Rest Day Recovery 6mi @ 7.02/mi Rest Day
Saturday Recovery 3mi @ 6.55/mi Threshold 10mi @ 6.42/mi Threshold 10mi @ 6.18/mi Tempo 11mi 8x4min off 2min Nationl XC 7.25mi @ 6.06/mi Medium Threshold 13mi @ 6.01/mi
Sunday Ferriby 10 0:58:34 @ 5.50/mi Long Threshold 18mi @ 6.36/mi Long Threshold 18mi @ 6.32/mi Long Threshold 18mi @ 6.26/mi Medium Threshold 14mi @ 6.34/mi Long Threshold 20mi @ 6.30/mi
Total Miles 49mi 60mi 73mi 73mi 55mi 71mi

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