This weeks training culminated in the Port Macquarie Half Marathon where I ran a new personal best for this distance. One of the pleasing aspects of this is it came at the end of a relatively large week of marathon training.
Overall 77km ran this week including the half marathon to finish the week. Monday I completed an aerobic 13km. Tuesday my usual hill session of 9km, Wednesday another aerobic run of 8km and Thursday intervals which were 10 x 2 min with 1 min rest. I ran these efforts without looking at the pace on the watch and these efforts were comfortably hard between 3:30-3:40 min/km. Friday was rest day and Saturday I ran an aerobic 14km before racing on Sunday.
This week I am giving myself a little bit of time to recover from the race before getting straight back into training. No time to rest as the next three weeks are key endurance and speed building for Canberra Marathon on April 15th. A successful half marathon result during a training block has given me a lot of confidence that I can keep working hard over the next few weeks and run a good marathon.
Monday – Aerobic recovery run (30-40 min)
Tuesday – Rest
Wednesday – Hills ( 60 min)
Thursday – Aerobic (45-60 min)
Friday – Long Run – Aerobic ( 2 hours 40 min)
Saturday – Aerobic – (45 min)
Sunday – Intervals (2km half marathon pace – 500m hard x 4 with warm up and cool down)
Trying a new interval session this Sunday. Over a 10km course doing 2km at my half marathon pace 3:45-3:50min/km and then hitting 500m hard (approx 3:20-3:30min/km). And doing four efforts of these over the 10km. This will be a really tough session but if I can hit these efforts for 10km will give me a real confidence boost. may also still be somewhat tired from Fridays long run so looking forward to seeing how this session goes.
Next three weeks are key marathon specific weeks. Over the next few weeks I am going to throw some marathon specific training into my sessions. Next week I aim to drop hill repeats and transition to some harder tempo runs over a flat course. I feel strong now, time to take some time to work on marathon specific speed.
Let me know if you have any queries or concerns.