I think 2 sessions a week and long run are what work best for me when marathon training. Tempos and progression runs rather than intervals.
1 Like
Yeah, medium long run with lots of PMP stuff, a tempo/parkrun and LSR got me sub 3 before.
1 Like
Iāll get back into it in January hopefully. Have entered Raheny 5 mile so will have 4 weeks to get fit.
1 Like
Good stuff. Thatās the kind of scene Iād be hoping to fall into, if I pluck up the courage to rock up to Raheny. Iām definitely going to suss it out, as I really want the singlet and I donāt want to buy it online without having anything to do with the club. Theyāre hosting a Goal Mile down the length of the main avenue of St Anneās Park tomorrow morning so we might head down if itās not lashing rain.
As an aside, my life partner was at a kidsā birthday party recently and a few Raheny Shamrock parents were there. They know me a bit and had seen on Strava Iād gone from 28 minute 5km trots to breaking 100 minutes for a half marathon. They were intrigued and asked her what was behind it and if I was training with anyone or a club etc. She explained that a man from the INTERNET that Iāve never met gives me a training programme to follow every week (cc @fenwaypark).
9 Likes
How did you find that session today?
Tough but fair, like a good test match wicket. I was flying (relatively) for the 4:30/km segment but hanging on a tiny bit at the end of the second 4:40/km one.
1 Like
Should be some lovely posts of new running apparel and accessories posted here in the next few days
@Bandage
Mon- 6Ć 800 metres off 90 sec recovery. Run these between 3.55 and 4 min per k. Do 2k warmup and cool down. Make sure to do some stretching after warmup.
Tues - 45 min recovery @ 6min per k (no quicker than this pace. Slower the better).
Wednesday- 15 min warm up + 5k @ 4.50 min per k + 2k easy + 5k @4.40 min per k +2k easy+ 8 mins @4.30 min per k + 15min cool down
Thurs - 55 min easy @ 5.20ish per k.
Friday- 130 min long run @5.30 to 5.40 min per k
Saturday - Rest
Sunday - 55 mins easy @ 5.20ish min per k. Do 6 strides at end.
2 Likes
Thanks and happy christmas to you & your family. 
Hadnāt gotten around to saying I might only be able to do 2-3 runs from Monday-Thursday inclusive due to Christmas trips/visiting family. Iāll check with you closer to the time about which of the sessions to prioritise if I canāt do them all.
1 Like
No panic, an easy week will do you no harm. Just get out for easy runs this week and do above following week.
1 Like
I seem to have hurt my achilles. A few days on the easy list for me.
3 Likes
In fairness to you Fenners youāve being going full duck or no dinner the last few weeks.
Iām battling Plantar Fascitis again but stretches before and after a run help no end with it. Well, that and the Covidsā¦
1 Like
4 mile this evening, Iām still coughing 
1 Like
@Bandage
Mon- 15 min warm up + 15 mins @ 4.40 min per k + 1k easy + 15 min @4.30 min per k + 1k easy + 15 min @4.40 min per k +15min cool down down.
Tues - 45 min recovery @ 6min per k (no quicker than this pace. Slower the better).
Wednesday- 12Ć 400 off 75 second recovery. Run these at 3.50 to 4 min per k. Do 2k warmup and cool down.
Thurs - 45 min recovery @ 6min per k (no quicker than this pace. Slower the better).
Friday- 2hr long run @5.30 to 5.40 min per k
Saturday - Rest
Sunday - 55 mins easy @ 5.20ish min per k. Do 6 strides at end.
Let me know what Wednesdayās club session is and we will work around it.
1 Like
No club session this week - every second Wednesday for the time being.
1 Like
Will do some speed on wednesday so.
1 Like
Lovely, thanks. 
1 Like
A post Christmas, post covid and only my second run in 6 months was a very tough 3k in 22 minutesā¦
6 Likes
Go slower and wont feel so tough. A start is better than nought.
1 Like