Sunday 24 November 2013

Long run plan

On Saturday I ran 12 miles with a couple of friends. The pace was slow and steady, and my heart rate stayed mainly under the 70% threshold; I was very happy! 

Some friends have questioned why I've started training for MK Marathon this early. Here's my long run plan, to show that it's not too early at all, just base training during the winter months. The earlier-than-normal taper is because I'm on holiday so won't have time to run long distances, hence the increase in speedwork sessions.


Week 1   (Sun Nov 10; week after Stevenage half): 10 miles (the run with the crashed car in the hedge)
Week 2   (Sun Nov 17):    11 miles (the run through Letchworth that was a bit too fast for me)
Week 3   (Sun Nov 24):    12 miles (this week's run)

Week 4   (Sun Dec 1):     10 miles (cutback week)
         (Sat Dec 7):     5K race
Week 5   (Sun Dec 8):     13 miles
Week 6   (Sun Dec 15):    14 miles
Week 7   (Sun Dec 22):    15 miles
Week 8   (Sun Dec 29):    12 miles (cutback week, planning a hilly run)
         (Sat Jan 4):     5K race
Week 9   (Sun Jan 5):     15 miles
Week 10  (Sun Jan 12):    16 miles
Week 11  (Sun Jan 19):    15 miles (Folksworth 15 race, @ marathon pace)
Week 12  (Sun Jan 26):    17 miles
         (Sat Feb 1):     5K race
Week 13  (Sun Feb 2):     14 miles (cutback week; Greenway run)
Week 14  (Sun Feb 9):     18 miles
Week 15  (Sun Feb 16):    4 + 13 miles (run to Baldock + Baldock Beast half marathon, @ half pace)
Week 16  (Sun Feb 23):    18 miles
Week 17  (Sun March 2):   19 miles
Week 18  (Sun March 9):   20 miles
Week 19  (Sun March 16):  15 miles  (cutback week)
Week 20  (Sun March 23):  18 miles
Week 21  (Sun March 30):  20 miles (last long run) 
Week 22  (Sun April 6):   10K  (cutback week; speedwork increases)
Week 23  (Sun April 13):  12 miles (taper begins; speedwork)
Week 24: (Sun April 20):  14 miles (Greenway run; speedwork) 
Week 25: (Sun April 28):  10K (taper)
Week 26: (Mon May 5):     race 

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