This coming week marks the start of my 14 week preparation for the Canberra marathon as well as integrating an ironman triathlon program into my schedule. The basis of this program is to run my three key sessions every week building up speed, endurance and strength over this period to peak for the marathon April 15th.
On top of this I will aim for two cycling sessions and two swim session per week to build other disciplines for Ironman 70.3 three weeks after the marathon.
The goal of the first week of the schedule is to begin to imbed this training rhythm into my cycle for the next 12 weeks. My priority is to continue to make running my priority sport however with a focus on the bike and pool. I am also planning to have one complete rest day in my each week.
Marathon training week 1
Monday Bike – Aerobic (1 hour undulating course)
Tuesday Run – Hills (2 x 2km hill repeats)
Wednesday Swim – (40 min – 2km)
Thursday Run – Intervals (12 x 2 min – 1 min recovery)
Saturday AM Bike – Long ride (1:45) PM Swim (40min – 2km)
Sunday Run – Aerobic Long run (1:30)
This marathon program will be similar to recent programs where i have a two week taper before the race. This one will be slightly different because I will still include swimming and cycling into the taper. This preparation will have a monthly goal pace long run starting in week 3 and with three weeks before the marathon a 3 x 14km race paced effort. These are focussed efforts to test my fitness during the cycle of training. The 3 x 14km effort is one I have used in my previous two marathon preparations and when this session goes well it is a great fitness test and confidence booster going into a marathon.
Still deciding whether to race in the lead up to this race. Not convinced racing a shorter distance during a preparation gives any benefit on marathon race day.
Motivated and looking forward to getting straight into training next week. My two weeks of training since Christmas has just been a warm up for the sessions to come. Now it’s time for the marathon and triathlon training to begin.