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Sicilian
28-01-2009, 02:41 PM
Thought I'd make a post of what my current marathon training schedule. Started this 16 week program on 5th January. First weeks or so was hard as I picked up an ankle injury mid December, saw a couple of physio's & it turned out to be damaged tendons from over pronating whilst running. Basically I had to go to a specialist running shop & have my running gait analysed. Turned out the Nike Pegasus trainers I had where neutral trainers, I needed some with more support to stop my feet over pronating (this is when you have low arches in your feet & the roll in too much, cuasing injury).

Any way enough of that, here the schedule I'm training too:-

RW's Ultimate Marathon Schedule: Sub-4:00

07/05/00

A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile). Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop.


For The Month Ahead...
Your Goal A sub-50:00 10K or sub-40:00 5-mile race (Week 4). More...
Your Theme You build your base. More...

Week One
Mon 3M (miles) (approx 30 mins) slow
Tue Rest
Wed 4M (approx 40 mins) slow
Thu 2M (approx 18 mins) steady
Fri Rest
Sat 3M (approx 30 mins) easy
Sun 7M (approx 72 mins) slow

Week Two
Mon Rest
Tue 1M jog, then 2 x 1.5M (or 11-12 mins) fast, with 800m (5-min) jog recoveries, then 1M jog
Wed 5M (approx 50 mins) slow
Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 8M (approx 82 mins) slow

Week Three
Mon Rest
Tue 1M jog, then 3 x 1M (or 8 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 6M (approx 60 mins) slow
Thu 1M jog, then 3M (approx 27 mins) steady, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 9M (approx 90 mins) slow

Week Four
Mon Rest
Tue 1M jog, then 4 x 800m (or 4 mins) fast, with 200m (2-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler


For The Month Ahead...
Your Goal Complete a run of around 2 hours 40 mins (Week 7). More...
Your Theme You add volume and speed. More...
Week Five
Mon Rest
Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog
Wed 5M (approx 51 mins) slow
Thu 5M (approx 45 mins) steady
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 11M (approx 1hr 50) slow

Week Six
Mon Rest
Tue 1M jog, then 8 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog
Wed 6M (approx 60 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 13M (approx 2hrs 10) slow

Week Seven
Mon Rest
Tue 1M jog, then 9 x 2 mins up hill with slow jog/walk down, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 6M (approx 55 mins) steady
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 15M (approx 2hrs 35) slow

Week Eight
Mon Rest
Tue 1M jog, then 3 x 1M (or 8 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 8M (approx 82 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Race (5M to half-marathon)


For The Month Ahead...
Your Goal A sub-1:50 half-marathon (Week 10). More...
Your Theme You reach your highest mileage. More...

Note that the ?approximate? targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine
Mon Rest
Tue 1M jog, 12 x 200m (or 1 min) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 8M (approx 73 mins) steady
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 17M (approx 2hrs 55) slow

Week Ten
Mon Rest
Tue 1M jog, 3 x 1.5M (or 12mins) fast with 400m (or 3-min) jog recoveries, then 1M jog
Wed 8M (approx 82 mins) slow
Thu 1 mile jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Half-marathon Aim for sub-1:50

Week Eleven
Mon Rest
Tue 1M jog, 6M (approx 55 mins) fartlek, then 1M jog
Wed 6M (approx 55 mins) slow
Thu 10M (approx 90 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 19M (approx 3hrs 15) slow

Week Twelve
Mon Rest
Tue 1M jog, 3 x 1.5M (or 12 mins) fast with 400m (or 3-min) jog recoveries, then 1M jog
Wed 8M (approx 82 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 19M (approx 3hrs 15) slow


For The Month Ahead...
Your Goal A serious taper and a rewarding marathon. More...

Week Thirteen
Mon Rest
Tue 1M jog, 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 1M jog, 4M (approx 35 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 22M (approx 3hrs 45) slow

Week Fourteen
Mon Rest
Tue 1M jog, then 6 x 800m (or 4 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 6M (approx 60 mins) slow
Thu 9M (approx 82 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 18M (approx 3hrs 05) slow

Week Fifteen
Mon Rest
Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog
Wed 5M (approx 50 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 12M (approx 1hr 50) steady

Week Sixteen
Mon Rest
Tue 1M jog, then 6 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 4M (approx 40 mins) slow
Thu Rest
Fri Rest
Sat 2M (or 20 mins) easy, in racing kit
Sun The race

berley
28-01-2009, 05:26 PM
well done sic, i have no doubt all your dedictated training will see you across the finish line

just a quick reminder, if anyone wishes to sponsor Sicilian to help raise his target of ?3000 for BackCare, they can do so by visiting this link

http://www.world-of-digital.com/forums/f2/ill-running-london-marathon-2009-backcare-28196.html#post151001

thelostone
29-01-2009, 11:55 PM
Well done bud tbh it is not something that i would be able to do and i:appl:you for it.I no you will get across the finishing line no probs. Now i have to go and lie down just looking at your schedule:sweating:All the best mate

Collider
30-01-2009, 12:37 AM
Determination comes to mind and the reasons why you do it,never doubted your commitment sic and well done mate ;)

Diablo13
01-02-2009, 10:41 PM
Good grief Sic m8 that's dedication.
Hats off to you, I know you will do well when the day comes.
Pronating :confused: , gait anylised :eek:, whatever happened to just running and still breathing at the same time? I'm showing my age now but everything seems to have got so technical these days!
No wonder potty training takes so long for aristocrats! :grin:

Sicilian
08-02-2009, 10:27 AM
Phew, well todays the end of week 5, 31 miles run this week :sweating: :zoom:

Now remember all, this week is the last week of the bonus ball draw & theres still loads of numbers available To view links or images in this forum your post count must be 1 or greater. You currently have 0 posts. From tomorrow you'll be able to purchase as many as you like, so hurry now :zoom:

Sicilian
17-03-2009, 03:18 PM
Just thought i'd let you all know how my training has been going.

All had been going well & was on track a around a four hour finish time untill Feb 22nd. I picked up Iliotibial Band Syndrome or more commenly known as runners knee

A Runner's Guide to ITBS (To view links or images in this forum your post count must be 1 or greater. You currently have 0 posts. Iliotibial Band Syndrome (To view links or images in this forum your post count must be 1 or greater. You currently have 0 posts. I'd gone out for a 15mile run, the pain in my left knee started at around 6miles, at around 10miles I was looking out for phone boxes to call the wife to pick me up. Anyways couldn't find any phone boxes so carried on untill 13miles, by now the left knee was starting to give way with the pain. Lucky a empty cab came past & got a ride home.

After that I took 2 weeks rest from running & have been returning back gradually. I had deep tissue massage done twice & ?30 per session by a sports therapsit who also recommended that I buy some Asics structored trainers (cost ?95.00). Today saw another private physio (another ?55) who massaged the IT Band & done accupunture on the band down the leg & left side of the knee. Also strapped the IT to try stop it rubbing on the knee. Physio reckons it will be ok in time for the marathon :zoom: Just what I needed to hear :)

All being well I'm going to try and up my mileage again this weekend.

All I can hope for now is complete it & forget about what time I finish in.

Collider
17-03-2009, 05:25 PM
@ sic we all support you mate and i dont think anyone here thinks that the times matters,as long as you complete it and dont hurt yourself in the process mate thats the main thing ;)

thelostone
17-03-2009, 06:28 PM
It dosent matter weather you are first or thirty first bud the point is you are getting out there day in day out training and on the day you will be there and complete it.We will all be routing for you but remember to look after you knee

Diablo13
17-03-2009, 10:44 PM
Thanks for the update Sic, sorry to hear about your problems. You seem to have hit the pain barrier well in advance, to get you prepared for the event I presume! :-"
While I admire your dedication, I am starting to have doubts about your sanity? :lol3:
I have one useful tip for you though, they have these little things called MOBILE PHONES nowadays that you can take with you. Might just come in handy for you if your leg falls off??? ;)

Sicilian
18-03-2009, 06:33 AM
While I admire your dedication, I am starting to have doubts about your sanity? :lol3:
I have one useful tip for you though, they have these little things called MOBILE PHONES nowadays that you can take with you. Might just come in handy for you if your leg falls off??? ;)


Sanity, whats that?? :roflamo:

I know, I know, I should take my mobile with me :) After that day I've bought myself one of those gay waist pouch things to carry my phone when out running.

Tell you what though, I was amazed to find out that theres hardly any coin operated pay phones in the local streets anymore. Many moons ago peeps took them for granted.

Anyways back to the running, done 40mins last night on treadmill lastnight & just felt some slight tightness of the IT band in the last few mins but nothing too major. Going to call the physio today & arrange another couple of accupunture sessions. Rest today & 6miles tomorrow. Weight train hip addutors, abductors and glutes on friday. Then sunday depending on how I feel I may attempt a 10mile road run.

Sicilian
26-03-2009, 03:09 PM
Just thought i'd post the good news.

I've been persisting with the training that I could do, stretching, weight training my hip muscles etc..and today I had a very positive run, approx 5 miles with not too much pain :)

What seems to have helped the most is this Running Times Magazine: Owner's Manual: The (almost) Magical Foam Roller (http://runningtimes.com/Article.aspx?ArticleID=9911) as 6" dia foam roller what the last physio recommended I buy. I've nick named the damn thing 'The Devil' cos of the pain is cause's when using it lol!

If the improvements keep up I just might be able to run without this IT band problem on the day :zoom:

So this weekend I'll hopefully be backup to some serious mileage :zoom:

Sicilian
06-04-2009, 10:57 AM
I'm really happy to let you all know that everything is now starting to come toghether. Yesterday morning I ran for 3hours solid, with hardly any pain, covered 16.5miles. I could have ran further, but chose to walk a few hills enroute, so I wouldn't put too much preassure on my knee. I'm trying to concentrate on 'time on feet' as opposed to 'distance run'. Easter sunday I'm going to attempt a 3.5 to 4 hour solid run, this will be my last long run before the big day. So wish me luck peeps :zoom:

berley
06-04-2009, 11:20 AM
all the very best sic :zoom:

you've really put a lot of effort into your training schedule and took some serious injuries along the way, which im pleased to here you seem to be recovering from

just dont go trying for record times and take it easy on the day and i have every faith that you'll cross the finishing line

good luck xx

Diablo13
06-04-2009, 02:02 PM
You have certainly put in the work and persevered, despite your painful setbacks. Well done.
I also have confidence in your completing it in a good time because your heart and mind are set and focused on it.
I have to say I don't normally watch it on telly, but because of your taking part and the updates you have given us on your training for it, I feel much more involved than normal, so I will look out for you this time.:thumbup2:
Do you know what number you will have in advance of the race because if you posted it on here it would make it easier for us to spot you and do a bit of armchair cheering?:berley:

Assuming your not running it dressed as a kebab or with Gazers bears head on? :lol3: