WC Marathon Training Road

    Posted In: Training Journals

        • Participant
          Todd Lane on June 7, 2005 at 4:04 am #10949

          Athlete
          29 year old female
          PR’s of 16:20, 33:33, 1:13.59, 2:37.36

          Will compete in World Champs Marathon this summer
          Raced this spring on track and roads. Several personal bests on same courses run in the past (15k and 25k) and track pr in 10k. Goal pace is 5:50 for 26.2

          Weekly mileage in spring peaked at 80 miles a week, dropped during racing period to 60-65. Long run topped at several times at 18.

          April 11-17- Pr in 10k on track- 33:33
          Week mileage- 67.5

          April 18-24- 9.5 miles total (rest and recovery week before starting buildup)

          April 25- May 1 (15 weeks out)
          Week mileage- 55
          Workouts of
          1) 8 x 200 @ 39-40 w. 200 jog 2)
          2) 5 miles at 5:50-6:00 (2′) 3 x 3′ faster than previous pace (2′)

          May 2-May 8 (14 weeks)
          Week Mileage- 60
          M- 7 easy
          T- 2 x 400 @ 79″ (60″), 2 x 800 @ 2:38 (2′), 1 x 1600 @ 5:22 (3′), 2 x 800 @ 2:42 (2′), 2 x 400 @ 78-79 (60″)
          W- 8
          Th- 8
          F- 4 miles at Anaerobic Tempo pace-5:35
          Sat- 11.5
          Sun- 6

          May 9- May 15
          Week Mileage- 60
          M- 7 @ 5:50 pace
          T- 6.5
          W- 14 x 200 @ 37 (200 jog)
          Th- 6.5
          F- 5
          Sat- 25k race @ 5:50 pace, 3rd American, 1:29.51 (20 total for the day)
          Sun- Rest

          May 16-May 22
          Week Mileage- 68
          M- off
          T- 8
          W- 10
          Th- 10
          Fri- 6 x 1200 @ 4:00 (3:45) Goal was to alternate pace every 300 between 57/63, didn’t work too well
          Sat- 15
          Sun- 6

          May 23- May 29
          Weekly- 78.5
          M- 7
          T- AM- 24′ Anaerobic Tempo- 5:30’s + 4 x 200, PM 3.5 easy
          W- 10.5
          Th- Am- 7, Pm 7
          F- 8.5
          Sa- 17.5 total w. 3 Easy, 3 @ 5:50, 3E, 5 @ 5:50, 1 @ E, .5 @ FAST, 2 @ E
          Sun- 7.5

          May 30- June 5
          Weekly- 81
          M- Race Road 5k- 16:49
          T- 10.5
          W- Am- 7.5/ PM 6
          Th- 7 x 1200 @ 3:56- 4:00 (3:45) , goal to alt 200’s at 39/41, didn’t work so well again
          F- 8
          Sat- 18, 1st 15 miles @ 6:30-7:00 pace, miles 15-17 run HARD (10:50 total), cool down 1 mile
          Sun- 8

          June 6- June 12
          Weekly 71 (recovery week)
          M-9

          Tu- AM- 2 x 200 @ 38″ (40″); 2 x 400 @ 76-77 (80″); 2 x 800 @ 2:36 (2:30); 1 x 1600 @ 5:19 (4:30); 2 x 800 @ 2:34 (2:30); 2 x 400 @ 74″ (75); 2 x 200 @ 36″
          PM- 4.5

          Wed- 12
          Thur- 9
          Fri- 25′ @ 5:35 pace + 5 x 200 @ 37-38″ (200 jog)
          Sat- 14
          Sun- off

        • Participant
          CoachKW on June 7, 2005 at 4:24 am #46246

          Looks good. What mileage totals will she get up to?

        • Participant
          Todd Lane on June 7, 2005 at 5:05 am #46247

          Somewhere in the 95-105 mile range for three weeks. Probably weeks 7,6, and 4 out.

          Trying a little more marathon specific training this year than last year. Last year more like a 10k runner with some long runs. Will run US 10k nats in a few weeks, so have to work around that week but not focusing on it other than a small drop in mileage.

        • Participant
          Todd Lane on June 23, 2005 at 3:49 am #46248

          June 13-19
          Week Mileage- 91

          Monday- AM- 9, PM 4
          Tuesday- 3k @ 5:35-5:40 pace (5'), 1600 @ 5:20 (5'), 3k @ 5:40 pace (5'), 1600 @ 5:30 (6'), 3k @ 5:40 pace (6'), 800 @ 2:40
          Wed- AM- 7, PM 5.5
          Thurs- 20  (45' easy, 3miles @ MPace, 5:50, 45' easy, 3 @ MP, 27' easy)
          Fri- AM- 6, PM-4
          Sat- 2 x 200 @ 37 (200), 1600 @ 5:19 (4'), 1200 @ 3:49 (3'), 1000 @ 3:09 (2'), 800 @ 2:30 (90"), 400 @ 73" (200), 200 @ 34
          Sun- 11.5

        • Participant
          Todd Lane on July 5, 2005 at 8:51 pm #46249

          June 20- June 26
          Week Mileage 69.5

          Monday- 10
          Tuesday- AM- (2×200, 1×400) x 2 @ 38-39, 78-79 (200 jog) + 1 x 1600 @ 5:15
          PM- 5
          Wed- Am- 6.5, PM- 3.5
          Thurs- 4
          Fri- RACE 10k on Track- 33:22. New PR
          Sat- 8.5
          Sun- 10.5

          June 27- July 3
          Week Mileage- 100

          Mon- 11
          Tues- AM- 3.5
          PM- 15 total w. w.u., workout and c.d., Workout of 2 x 4 miles on road @ 5:40 pace- threshold pace (9')
          Wed- AM- 9, PM- 4.5
          Thurs- AM- 3, PM- 2 x 200 (jog 200), 4 x 1600 @ 5:15-5:20 (4') (90 degrees out!)
          Fri- AM- 9, PM- 4
          Sat- 21.5 on rolling course. 1-6 miles easy, 7-10 miles @ Marathon pace (ran 5:44's- too fast), 11-14 easy, 14-19 @ marathon pace (ran 5:55-6:00), 19-21 cooldown
          Sun- 9

        • Participant
          Todd Lane on July 27, 2005 at 9:09 pm #46250

          July 4 – July 10
          Week Mileage 102.5

          Monday- Am 11; PM 5.5
          Tuesday- 1 x 5.5 miles @ 5:40 pace (8') 1 x 4.5 @ 5:40 pace (ended up being 5:40-5:47)
          17 total for the day
          Wed- AM- 6; PM-9
          Thurs- 8
          Fri- 22 total with cutdown from mile 12-13 to mile 21 by 5-10 seconds each mile, mile 13 was 6:20 then worked down to 5:40 in mile 21
          Sat- 8
          Sun- AM- 6×400 @77-78 (200) + 6 x 200 @ 37-38 (200) + 1 x 1600 @ 5:04
          PM- 4

          July 11- July 17
          Week Mileage 85 (recovery week)
          Mon- 11
          Tues-  10 miles @ Marathon Goal Pace- 5:50 + 2 x 600 meter hill. 17 total for day
          Wed- AM- 8; PM- 6
          Thurs- 19 mile long run w. surging up and down hills, finish with 1 x 1600 on track at 5:15, 20.5 total for day
          Friday- OFF
          Sat- 7 x 1000 @ 3:16 (2')
          Sun- 11

          July 18- July 24
          Week Mileage- 100
          Mon- AM- 9; PM- 5.5
          Tues- 1 x 5 miles @ 5:40 pace (8'), 1 x 4 miles @ 5:40 pace (6'), 1 x 3 miles @ 5:40 pace.  19 total for the day
          Wed- Am- 9; PM- 6
          Thurs- 9
          Fri- 22 total with miles 15 to 20 at 5:50 pace.  Done in 85 degree afternoon.
          Sat- 11.5
          Su- 9

          ADDITIONAL COMMENTS.  3 weeks to go.  So far training good, adaptation to threshold workouts seems to being occuring nicely. Theshold runs have been in afternoon to simulate race day and adapt to the heat.  Course is usually a rolling course as marathon course will be.  All long runs have been done in the afternoon to simulate race day start of 2:20pm.  Race day eating simulated. Fluids of 6-8 oz taken every 5km (gatorade endurance). 

          20 minutes ice baths have followed long run and threhold runs.

        • Participant
          Todd Lane on August 2, 2005 at 10:53 pm #46251

          July 25- July 31
          Week Milege 79.5

          Monday- Fartlek of 1', 2', 3', 4', 4', 3', 2', 1'  with 2' recovery between all
          10.5 total for day

          Tuesday- 9
          Wed- AM- 4; PM 14.7 w. 10 miles @ MP (5:50-5:55) on rolling course, fluid every 5k
          Thurs- Off
          Fri- AM- 9.5; PM 5
          Sat- Race 5k- 16:12 new road PR
          Sun- 16

          Last post of workouts probably until return from Finland. Race is Aug 14, two weeks out from this past Sunday.

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