Half marathon training

[TheEd]

the 5 x 2k session can be kept for the marathon training hopefully your long runs on the weekends are getting closer to 30km quite soon

then you should be OK preparing for the marathon with 6 weeks before the marathon race

TheEd

[Héctor]

Yes, indeed. I'm doing a 30k this weekend. The last 6 weeks start this sunday.

[TheEd]

consider doing the 5 x 2k session this Thursday while doing the marathon training and then 3 weeks before the marathon you can do the last 5 x 2k session

please provide feedback as to what marathon training you have planned?

Cheers

TheEd

[Héctor]

Hi TheEd. I was planning something similar to a plan I read with two main
workouts in the week, one with long intervals (3 to 5 k, up to 3 repeats)at marathon pace, separated by a 1k at a little slower pace, the other workouts are alternating long runs 1 week at steady pace, the other progressive. Easy runs or cross training the other days. But all that after the half on August 14th. So should I skip the 6x1k this tuesday? Next saturday I was planning to do a 7,5 k race (only because it is for benefic purposes).

Here you have the data of today's long run

Time Dist MedPace MaxPace Med MaxHr Med Max
HR Cadence
1 00:06:07 1.00 06:05 05:26 131 147 85 89
2 00:05:50 1.00 05:52 05:40 139 143 87 89
3 00:05:44 1.00 05:43 05:30 139 143 87 88
4 00:05:45 1.00 05:45 05:29 142 146 86 88
5 00:05:35 1.00 05:37 05:24 143 146 86 89
6 00:05:37 1.00 05:36 05:20 142 147 86 88
7 00:05:37 1.00 05:37 05:25 142 145 86 88
8 00:05:41 1.00 05:41 05:23 144 147 86 90
9 00:05:40 1.00 05:40 05:19 141 146 85 87
10 00:05:29 1.00 05:29 05:11 147 153 87 89
11 00:06:02 1.00 06:02 05:30 137 142 85 88
12 00:06:01 1.00 06:01 05:40 139 145 86 88
13 00:05:57 1.00 05:59 05:39 140 144 85 89
14 00:05:44 1.00 05:43 05:32 140 144 87 89
15 00:05:46 1.00 05:47 05:34 141 145 86 88
16 00:05:29 1.00 05:30 05:12 145 151 88 91
17 00:05:29 1.00 05:28 05:15 147 151 88 89
18 00:05:12 1.00 05:12 04:54 148 153 88 92
19 00:04:53 1.00 04:54 04:46 156 161 89 91
20 00:04:45 1.00 04:46 04:28 157 161 90 93
21 00:05:32 1.00 05:31 04:38 152 161 87 93
22 00:05:19 1.00 05:20 04:55 153 162 88 90
23 00:04:53 1.00 04:52 04:40 159 163 90 92
24 00:04:52 1.00 04:54 04:45 161 164 90 92
25 00:04:59 1.00 04:59 04:47 160 162 89 91
26 00:05:55 1.00 05:54 05:04 151 160 87 90
27 00:05:44 1.00 05:44 05:25 152 155 87 89
28 00:05:43 1.00 05:43 05:32 152 155 88 90
29 00:05:23 1.00 05:22 03:29 158 167 88 96
30 00:06:15 1.00 06:13 05:14 155 160 85 89
31 00:00:45 0.12 05:44 05:01 157 159 85 88
Total 02:47:56 30.13 05:34 03:29 147 167 87 96

Regards,

Héctor

[Héctor]

Hi TheEd. I decided to continue with the whole cycle up to the half. Did the 6x1k last night


1 3.35 170 max HR down to 120 after rest (I made a mistake with the hr monitor, and took a little longer rest while setting the garmin for the next 5 intervals)

2 3.58 174 max HR down to 141

3 3.51 175 max HR down to 138

4 3.55 175 max HR down to 138

5 4.00 175 max HR down to 145

6 3.58 175 max HR

Rgds.

Héctor

[TheEd]

you have done the 1k session now however there is no further need for this session in the build up to the marathon

do however do the 2k session as that is beneficial

then on your longer runs say if you do 1hr or 90 minutes run the last 15 minutes at planned marathon pace

also add a 15k paced at marathon pace run in during the week then with the weekend long run that is as much as you can do

TheEd

[Héctor]

Ok, understood, but do you think I should do the 2k session this thursday, so close to de 1k or this is for after de half on August 14th?

[TheEd]

nope no need for the 2k session now before the half marathon

we can chat about it after the half

TheEd

[Héctor]

Thank you for your feedback. I will continue with this cycle to the Half, and then after it I'd be able to assess what my marathon pace could be, and train as you suggested.

Rgds.

Héctor

[Héctor]

Hi TheEd. Below is my last runs information.

Thursday August 4th.

10,8 k in 1 h, avg. HR 137.

Saturday August 6th.

6 k tempo run (on a treadmill)

time Moving Time Dist. Avg. Pace Avg Moving Pace Opt. Pace Med HR Max HR Med Cad. Max Cad. Steps Calories
1 00:04:07 00:04:05 1.00 04:06 04:05 03:54 150 155 87 88 708 78
2 00:04:06 00:04:05 1.00 04:06 04:05 03:54 155 158 86 88 702 78
3 00:04:08 00:04:10 1.00 04:07 04:09 03:54 158 162 86 87 708 78
4 00:04:09 00:04:10 1.00 04:09 04:09 03:42 162 164 87 88 714 78
5 00:04:13 00:04:10 1.00 04:13 04:09 04:04 163 166 86 87 720 77
6 00:04:13 00:04:15 1.00 04:13 04:14 04:04 166 168 86 87 722 78
7 00:02:06 00:02:05 0.23 08:29 09:01 04:12 141 167 63 87 250 14
Total 00:27:05 00:27:00 6.23 04:19 04:19 03:42 157 168 85 88 4524 481

In the tempo run I set the treadmill to 13.5 km/h, but my hr gave the pace indicated. As the heart rate remained a little low, I increased the slope to two
without modifying speed, but then my hr monitor changed a little the pace...

Rgds.

Héctor.