Introducing First Timer Craig (aka BoDuke)
Hi Craig, hope your final week of freedom from the training plan is going well - was great to meet you at the weekend. Sorry I've only been lurking on here this week as work has been insane and my phone can be a bit over keen and likes to double post whatever I say...as if I don't talk enough already huh?
You made me smile about the shoe box, as I was secretly doing the same!
Hope you have a great Christmas. I'm working so not heading down to see my folks, but hoping to make it down in the new year and if you don't mind will be picking your brains for where to run locally. Shamefully (I never recovered from actually getting lost in their house the first time I visited) I've only been down there a couple of times over the last few years so the only run I found was along the river to Ferry Meadows, then round and round the rowing lake as there was a training session on and I was secretly racing the boats (yes, I do have the mental age of a 10 year old). Sam has suggested some of my training runs need to be in flat places, and I'm suspecting your area is going to be much better than mine for that!!
Phew...been a busy few days planning Craig, Rosie and Emma's schedules (respectively, for sub 4.30, sub 3.30 and sub 4.15. All my 'charges' (are they called mentees, does that word exist?!) have now seen their programmes and based on their feedback, am making final tweaks. Then each week, will be posting up their week ahead's training and explaining why I've altered it from the main schedule, if necessary. That might be helpful for alot of people, as it offers ideas on how to adjust the programme if it doesn't fit your life. Also, of course, I may adjust the schedules (a little, or a lot) as we go along based on how they respond and progress.
That's the thing about marathon training programmes. It might be the best schedule in the world but if it doesn't fit in with the reality of your daily routine, it's not gonna work!
Sam - will you be letting us see their schedules in full as well as week by week so we can see how the whole thing has been planned out?
BoD - you sound really excited about the whole thing which is great to see and I am so pleased for you
All - Merry Christmas and have a great running new year !
Oscarr . I'm not sure to be honest. Will need to check what the protocol is with RW HQ! Might need to wait until after the Christmas break to do that.
But I'll post up the first weeks of all three programmes tomorrow.
BoD Hmmm! Christmas Day run. Well, no reason why not, I guess. But defo rest the day before if you're going to, otherwise you'll be running Xmas Day Boxing Day and 27th without a break... not good. And make sure you don't dry up the dinner!
Happy Christmas fellow runners. May 2012 be injury-free, pb-busting, happy and peaceful for us all.
OK, let's get this party started
Here is BoDuke's schedule for the first week of marathon training:
Week One w/c 26/12/11 (20M)Mon 3M slow Tue 3M steady plus 4 x acceleration stridesWed Rest Thu 1M jog, then 1M brisk, then 1M jog Fri 3M steady plus 4 x acceleration stridesSat Rest Sun 8M (90 mins) slow (ideally off road – don’t be too concerned about pace)
A few things to explain. I am using the sub 4.30 programme as the basis for Craig's training, although he is potentially capable of running quicker than that. The reason for this is his limited training (under a year) and racing (only one race - a half marathon) experience. I don't want to push him too hard. However, I have increased the mileage slightly, because he is already exceeding the suggested starting point mileage. I've also put in slightly more 'quality work' rather than slow/steady runs and have changed 'walk/run' on the long runs to 'run', since he has already been running continuously for these distances. And, of course, there's been a bit of day juggling to fit in with Craig's schedule.
Acceleration strides first appear on day 2 of training - I use these quite a lot in my coaching to add an element of faster running to easy/steady runs. They help you focus on running with good technique - try to turn your feet over quickly (high cadence) but stay relaxed and fluid. Start by running at a comfortable pace, counting 8 strides, then speed up a little for the next 8 strides, accelerate again for the next 8 strides and once more for the final 8 strides (the final effort should be swift, but not an all-out sprint). So each effort is 32 strides, or steps, in total. Walk back to your start point to recover and repeat.
Sorry, me again. Just wanted to share the pace guidelines I've set for Craig. We discussed the issue of the 'slow' running pace. He says he finds it hard to run that slow so I've suggested that he uses rate of perceived exertion (RPE) as his guide. ie. If it says 'Slow', you should feel as if you could run all day at that pace... pretty effortless. And if the pace isn't quite as slow as suggested, so be it.
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