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The Dartmouth
Boggle and Word Yahtzee Sports Club (amateur)
established just before
teatime 1993©
RW's
Ultimate
Marathon
Schedule: Sub-3:45
A 3:45 marathon
is approximately 8:30 per mile. To break 3:45, you should eventually be capable
of a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7:30 per mile).
Right now, you should be running at least 25 miles per week, and be able to run
for 1:15 non-stop.
For The Month Ahead... January
2005
Your Goal A sub-47:00 10K or sub-37:00 5-mile race (Week 4).
Your Theme You build your base.
Week One
03/01/2005
Mon 4M (miles) (35-37 mins) slow
Tue Rest
Wed 5M (43-46 mins) slow
Thu 3M (approx 25:30) steady
Fri Rest
Sat 4M (37+ mins) easy
Sun 8M (70-74 mins) slow
Week Two
10/01/2005
Mon Rest
Tue 1M jog, then 3 x 1.5M (or 10-11 mins) fast, with 800m (5-min) jog
recoveries, then 1M jog
Wed 6M (52-56 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog
Fri Rest
Sat 4M (37+ mins) easy
Sun 9M (79-84 mins) slow
Week Three
17/01/2005
Mon Rest
Tue 1M jog, then 4 x 1M (or 7 mins) fast, with 400m (3-min) jog
recoveries, then 1M jog
Wed 7M (65-68 mins) easy
Thu 4M (approx 34 mins) steady
Fri Rest
Sat 4M (37+ mins) easy
Sun 10M (87-93 mins) slow
Week Four
24/01/2005
Mon Rest
Tue 1M jog, then 5 x 800m (or 4 mins) fast, with 2-min (200m) jog
recoveries, then 1M jog
Wed 8M (74-78 mins) easy
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 4M (37+ mins) easy
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-47:00 10K or
sub-37:00 5-miler
For The Month Ahead... February
2005
Your Goal
Complete a run of around 2 hours 25 mins (Week 7).
Your Theme You add volume and speed.
Week Five
31/01/2005
Mon Rest
Tue 1M jog, then 4M (or 35 mins) fartlek, then 1M jog
Wed 6M (52-56 mins) slow
Thu 5M (approx 42 mins) steady
Fri Rest
Sat 4M (37+ mins) easy
Sun 12M (1hr 45 1hr 51) slow
Week Six
07/02/2005
Mon Rest
Tue 1M jog, then 9 x 400m (or 2 mins) fast with 200m (or 90-sec) jog
recoveries, then 1M jog
Wed 7M (61-65 mins) slow
Thu 1M jog, then 4M (approx 32 mins) brisk, then 1M jog
Fri Rest
Sat 4M (37+ mins) easy
Sun 14M (approx 2hrs 5) slow
Week Seven
14/02/2005
Mon Rest
Tue 1M jog, then 10 x 200m hill with slow jog/walk down, then 1M jog
Wed 8M (70-74 mins) slow
Thu 7M (approx 59 mins) steady
Fri Rest
Sat 4M (37+ mins) easy
Sun 16M (approx 2hrs 25) slow
Week Eight
21/02/2005
Mon Rest
Tue 1M jog, then 1 min (or 200m) fast, 2 mins (or 400m) fast, 4 mins (or
800m) fast, 2 mins (or 400m) fast 1 min (or 200m) fast, all with 1-min (or 100m)
jog recoveries, then extra 2-min (or 200m) jog. Repeat sequence once, then 1M
jog
Wed 9M (78-84 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 3M (27+ mins) easy
Sun Race (5M to half-marathon)
For The Month Ahead... March
2005
Your Goal A sub-1:45 half-marathon (Week 10).
Your Theme You reach your highest mileage.
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
28/02/2005
Mon Rest
Tue 1M jog, then 14 x 200m (or 1 min) fast, with 100m (or 1-min) jog
recoveries, then 1M jog
Wed 8M (approx 70 mins) slow
Thu 9M (approx 75 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 18M (approx 2hrs 45) steady
Week 10
07/03/2005
Mon Rest
Tue 1M jog, then 3 x 1.5M (or 10 mins) fast, with 400m (or 3-min) jog
recoveries, then 1M jog
Wed 9M (approx 80 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Half-marathon Aim for sub-1:45
Week 11
14/03/2005
Mon Rest
Tue 1M jog, then 6M (or 50 mins) fartlek, then 1M jog
Wed 6M (approx 55 mins) slow
Thu 11M (approx 90 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 20 (approx 3hrs) slow
Week 12
21/03/2005
Mon Rest
Tue 1M jog, then 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog
recoveries, then 1M jog
Wed 7M (approx 65 mins) slow
Thu 1M jog, then 4M (approx 32 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 22M (approx 3hrs 20) slow
For The Month Ahead... April
2005
Your Goal A serious taper and a rewarding marathon.
Week 13
28/03/2005
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 55 mins) slow
Thu 10M (approx 85 mins) steady
Fri Rest
Sat 4M (approx 35 mins) easy
Sun 18M (approx 2hrs 45) easy
Week 14
04/04/2005
Mon Rest
Tue 1M jog, then 12 x 200m hill, with slow jog/walk down, then 1M jog
Wed 5M (approx 45 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 35 mins) easy
Sun 12M (approx 1hr 45) steady
Week 15 11/04/2005
Mon Rest
Tue 1M jog, then 8 x 400m (or 2 mins) fast, with 200m (or 2-min) jog
recoveries, then 1M jog
Wed 4M (approx 35 mins) slow
Thu Rest
Fri Rest
Sat 2M (or 20 mins) easy, in racing kit
Sun
17/04/2005 The race
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