14 Weeks to go - Experience
4 runs this week totalling 39k
My first Marathon was Berlin in 2010 after a years break the next was Paris in April 2012.
My experience from training for Berlin showed me that interval track sessions (for example 20 x 400m or 10 x 800m) and tempo runs (fast paced runs of between 7k and 10k) were a great way to improve fitness so I added a few of these to my schedule. I also realised that rather than just one long run of 20 miles a few would be more beneficial so added a couple of those.
Looking back over my 14 week training schedule I completed 48 runs (which was less than 3 1/2 a week).
They were made up of the following:
5 races: 1 each of 5k, 10k, 10m and 2 x Half Marathon’s
10 long runs including 3 x 32k at around 5-10% off race pace. (Race pace being 4.15min/km).
13 tempo runs of upto 10k
5 track interval sessions
15 easy runs of 10k
My Paris time was 3h02m25s (146 seconds outside of sub 3 hours)
Looking back at my training stats the main points to consider are:
Faster tempos; only 2 of my runs were actually at suggested tempo pace of 4.08min/km
Longer tempos: the longest tempo was only 10k
More interval track training needed
Longer intervals for speed endurance
Be more consistent, sometimes I left gaps of 5 or 6 days between runs.
Generally more mileage, I only broke 50k on 4 of the 14 weeks and 7 of the weeks didn’t go above 40k.
Start the program fitter – my previous run before the program started was 5 weeks earlier.
A few things to work on, can I put it into practice….