Coach Steve says: "Alex has a good chance of a sub-three marathon based on his other race distances. His 5K to half-marathon time suggest he has sufficient speed but his 3:06 PB dates back to 2008 and his last marathon, when not fully fit was 3:25. The key should be staying fit and healthy and building sufficient consistent miles, so he can hold a good pace throughout, which has generally been his weakness in the past. Alex is used to 50-60 miles a week, and already in good shape so doesn't need to come in at too low a mileage, but with Christmas and a 10K race in those first two weeks, it's a relatively light start for him. He is used to doing regular speedwork, so doesn't need to build into the pacework."
Rest or 5M easy
6 x 1000 in 3:35 starting every 6 mins (7M in total)
6M steady in 7:30-8 min miles
5M easy or rest
5x2km in approx 7:30-7:45 starting every 10 mins. 9M in total
11M steady in 7:30-8:00
9M with middle 3M at HM pace
8M relaxed fartlek
21M slow in 8 min miles but a few miles at marathon pace
6 x 1600 in 6 mins with 2 mins rest: 9M in total
8M steady in 7:30-8:00
6M with middle 2M at marathon pace
3M with strides
Half-marathon (15M in total)
8M build up run starting at 7:30s
12M steady in 7:30-8 min miles
10 x 800 in 2:50 starting every 4 mins (9M in total)
Fartlek - 9M in total
22M slow in 8s
4 x 2000 in 7 - 7:30 starting every 9 mins (9M in total)
10M easy 8 min miles
7M with 3M section in sub 6:30s
Hills - 6M in total
20M slow in 8s with 5M section in 6:40s
16 x 400 in 80-85 starting every 2 mins (8M in total)
11M steady in 7:30s
9M build up run - starting at 8s and down to 6s
Training day - total 6M
Half Marathon race in 1:23 plus 2M wu/wd 15M
5 x 1600 in 5:50-6:00 starting every 7 mins 30 (8M in total)
12M steady in 7:45-8 min miles
8M with 36 mins alternating minute paces of 10K, marathon, fast jog
5M slow with strides or training weekend
Lydd HM or training weekend
13M steady in 7:45-8 min miles
10M build up run - starting at 8s and down to 6s
7M Fartlek
23M slow in 8s but a few miles at 6:40s
