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My goal in 2020 was to run a sub-3 hour marathon (aged 50). I didn’t get the chance to try after all the races were cancelled or postponed - so I’ll try again this year. I have to assume that the Prague marathon on 2nd May will go ahead (though it’s maybe only 50:50).
That means my 17-week training programme starts tomorrow! Some people have expressed an interest in hearing about how I’ll prepare so I’ll post an update on the training I’ve completed every Sunday 
Prague marathon training (week 1/17)
M - 4M easy (33.5 min)
T - 6.5M inc 20x30 s @ 5:55 pace (60 s rec)
W - 6M progressive (from 9 down to 6 min/mile)
T - fasted easy 4M
F - 9.5M inc 10x800 m in 3:13 (2 min rec)
S - 4M very easy
S - 11M steady (84 min) inc 8 M in 59:15
M - 4M easy (33.5 min)
T - 6.5M inc 20x30 s @ 5:55 pace (60 s rec)
W - 6M progressive (from 9 down to 6 min/mile)
T - fasted easy 4M
F - 9.5M inc 10x800 m in 3:13 (2 min rec)
S - 4M very easy
S - 11M steady (84 min) inc 8 M in 59:15
Notes: good first week, 45 miles total.
Most sessions done on treadmill and begin with 2M warm up (9 then 8 min/mile) and finish with 0.5-1M warm down.
I also did 5 x 20-30 min weights and 2 x 20 min flexibility sessions.
Friday session (Yasso 10x800 m) may predict marathon time.
Most sessions done on treadmill and begin with 2M warm up (9 then 8 min/mile) and finish with 0.5-1M warm down.
I also did 5 x 20-30 min weights and 2 x 20 min flexibility sessions.
Friday session (Yasso 10x800 m) may predict marathon time.
Shoes... I’m doing the faster sessions in Nike 4% and Next %, the easy ones in AlphaFLY (they’re so beautifully cushioned) and everything in between in various regular Zoom varieties.
Prague marathon training - week 2/17
M - rest day
T - 8M inc 20x60 s at 6:14 min/mile (60 s rec)
W - 6.5 inc 30 min tempo at 6:54 pace
T - 4M easy
F - 9.5M inc 16x2 min@ 6:26 pace (60 s rec)
S - 4M easy
S - 13.1M in 1 h 40 inc 60 min at 7:17 pace
M - rest day
T - 8M inc 20x60 s at 6:14 min/mile (60 s rec)
W - 6.5 inc 30 min tempo at 6:54 pace
T - 4M easy
F - 9.5M inc 16x2 min@ 6:26 pace (60 s rec)
S - 4M easy
S - 13.1M in 1 h 40 inc 60 min at 7:17 pace
Notes: another 45M week (but in 6 days)
Again included 5 short weights sessions and 2 flexibility sessions
Short easy runs are done in the morning before breakfast
Recovery speed between intervals is 8:20 pace
Body mass now 84.9 kg (down from 86.8)
Again included 5 short weights sessions and 2 flexibility sessions
Short easy runs are done in the morning before breakfast
Recovery speed between intervals is 8:20 pace
Body mass now 84.9 kg (down from 86.8)
Prague marathon training: wk 3/17
M: 3M easy
T: 8M inc 20x45s@6:00 min/mile (75s rec)
W: 6.5M inc 30 min of 30/30s fast/slow (avg 6:45 pace)
T: 5M steady
F: 8.5M inc ladder int: 543214321321 @6:32 pace avg (1 min rec)
S: 4M easy, hilly
S: 15M steady (1:55) inc 60 min@7:14 pace
M: 3M easy
T: 8M inc 20x45s@6:00 min/mile (75s rec)
W: 6.5M inc 30 min of 30/30s fast/slow (avg 6:45 pace)
T: 5M steady
F: 8.5M inc ladder int: 543214321321 @6:32 pace avg (1 min rec)
S: 4M easy, hilly
S: 15M steady (1:55) inc 60 min@7:14 pace
Notes: 50 miles this week. All on target and going well so far. Happy with today’s long run. Think I’m actually pretty fit but still too heavy (plenty of time left to lose it).
Prague marathon training: wk 4/17
M - rest
T - 8.5M inc 16x90 s @ 6:14 min/mile pace (60 s rec)
W - 7M inc 40 min progressive tempo from 9 to 6 min/mile
T - 5M steady
F - 8.5M inc 6x5 min @ 6:24 min/mile (2 min rec)
S - 4M easy
S - 17M (2:09) inc 7x1M@ 7:00 min/mile (1:45 rec)
M - rest
T - 8.5M inc 16x90 s @ 6:14 min/mile pace (60 s rec)
W - 7M inc 40 min progressive tempo from 9 to 6 min/mile
T - 5M steady
F - 8.5M inc 6x5 min @ 6:24 min/mile (2 min rec)
S - 4M easy
S - 17M (2:09) inc 7x1M@ 7:00 min/mile (1:45 rec)
