I was going to focus on the training app that I chose for my marathon training plan in this post, but after having this post sit in draft hell for a few months I have started this post anew.
Welcome to my 100th blog post on my blog 🎉
Current training status
I am 6 weeks and 6 days away from participating in my first marathon. Yesterday’s run day @ 28.5 km (17.7 mi) was my longest run to date and my legs felt every single step of that entire distance.
Plan overview
My plan consists of 6 runs per week broadly broken down as such:
- Sunday – Long run
- Monday – Rest
- Tuesday – Easy run
- Wednesday – Speed session
- Thursday – Easy run
- Friday – Easy run
- Saturday – Easy run
The plan is based on pace (I set the time I want to finish my marathon and from that the required pace is set, guiding all my training in the plan)
Variations are primarily in the distance of the runs (long, easy and speed sessions all gradually increase distance over the plan – with a taper near race day)
A typical easy run day at the start of the pan is 3km @ 6:00m/km, that same easy run is 6km at the end of the plan.
A typical speed session is 4 X 1min @ 4:00m/km with a 1 min rest between each rep, this increases to 4 X 1.5 km (around 7 min) @ 4:00m/km with 1 min rest between near the end of the plan. I find it interesting during these runs, especially with the cool down run after the session, at how running speed is perceived after running at the faster pace for a period, running at perceived ‘easy pace’ during cool down is generally 30s to 1 min faster per km than on days when I am not doing the speed session.
My long runs started at 10km and gradually increased to 19km easy pace, after 19 km the plan alternates between longer runs (21km, 23km, 25km etc) and shorter runs (19km) each week. The plan also adds ‘race pace’ efforts to the longer long runs as the plan progresses.
Overall, the plan covers all the bases when it comes to a balanced running plan. What I do lack is strength sessions (gym weight sessions) and cross training sessions which are very important to in preventing injury, especially when increasing distance and pace as I have decided to do in this plan.
Gaps in the plan
This plan does not have an option for perceived effort or heartrate-based runs – relying solely on pace – this can lead to over-exertion on easy run days or injury if you have set too high a pace as your baseline. I have skipped some Thursday runs or scrapped the pace-based workout in favour of a slower (but more comfortable perceived effort) run on some days.
No matter what plan you choose – listen to your own body and don’t ignore pain.
Strength training and cross training are important. This plan does not have any strength training or guidelines for such, so I try and do at least one gym session a week as I can.
But not on Mondays – that rest day is a true rest day.
So how is it going?
Running is hard – always. Some days the really long runs are easier, and I feel confident in my ability to complete the race in my goal time. other long run days I just plod along with aches and pains, wondering how I am ever going to get through the distance on race day. Getting stronger and better at running allows you to go further than before but doesn’t make it any less ‘hard’ to go that distance.
I think I am good for now; race day is coming up fast, and I will be ready. Eat well, sleep well, train well and I should be okay.
Catch you on the road.