Mon 11 35 MIN RR 5:19 to 5:38 per K
Tue 12 10K @ MARA PACE sub 4:30 per K
Wed 13 1HR 30 MIN 4:50 - 5:27 per K
Thu 14 3 X 3K sub 4mins per K 90sec rest between efforts
Fri 15 35 MIN RR 5:19 to 5:38 per K
Sat 16 1.5K X 4 6:30 per 1.5K 60sec rest between efforts
Sun 17 2HRS 30 MIN 4:50 - 5:27 per K
week total about 90kms
The above is the 1st week of an 11 week marathon plan that will take me to the Townsville Marathon. I want to basically repeat this plan for the first 4 weeks, in
the 5th week cut back on the speedwork and mileage a little just to give the body a little rest. For the last weeks until the taper go back to following the same basic pattern. The only things I think I will change are the speed at which I do my fast runs, I want to run them at the paces recommended for those capable of a sub 3 hour marathon and I want to increase the Tuesday marathon pace run slowly each week so as by 4 weeks out I'm running close to 30kms @ marathon pace.
So what do you think about this? I will be busy with work but I'm going to try very hard not to miss any planned sessions as I know that even a bad plan done with consistency is going to work better than a good plan done sporadically.
I've had professional advice about strength training and diet that I will implement as well because a couple of weeks ago I had a fitness test and was found lacking in many areas. This came as I bit of a shock as I'd considered myself a pretty healthy specimen. For example, I was told that my body fat % was 23. That is mainly on my love handles. Now that's not what it should be if I want to run sub 3 hour marathon.
Still it does give me some hope cause if I'm able to get all the numbers down or in place then it just may be possible to run some times that I can't even imagine yet.
Anyway, any advice on these topics by you would be much appreciated.
And I'd like to apologize for the last karaoke post. I know it was a bit of a disaster, but if I was going to butcher a song it's better to do it to that song than to a good one, don't you agree?