10km training plan advice

[TheEd]

Hi Manos

you more than welcome to provide feedback of your marathon training however we have not added our marathon training schedules to Time-to-Run because we do not provide 'beginner' marathon training but prefer to give 'novice' marathon training to runners who have been training at least a year before going to the marathon

the marathon can have many pitfalls and often the training can lead injuries etc just like any training however the amount of time of feet for marathon training increases the injury risk

sorry for the long explanation

TheEd

[Manos]

Hello ,
here is my training this week(easy week after 3 hard weeks)
Sunday - rest
Monday - running 45 min With 8X30sec fast 30sec easy
Tuesday – Cycling 3 hours easy-aerobic
Wednesday, Today early the morning -Running
After 40 min at aerobic zone I make the 4K in the stadium
Following the lap times with average heart rate & Max lap HR

1:33 - 153-168
1:34 - 168-170
1:37 - 170-171
1:38 - 169-170
1:39 - 168-169
1:41 - 169-170
1:41 - 167-168
1:39 - 168-169
1:40 - 169-171
1:35 – 171-173
after that I continue with 10 min more at tempo zone & finish with 10min easy .
Tomorrow is a rest day for me
planing for Friday Running 1.30 hours at aerobic (pace @ 5min/km)
Saturday Cycling 2 hours aerobic
I like to her your opinion.
Thank you
Best regards
Manos

[TheEd]

Manos .. you must be careful of such sessions

Monday - running 45 min With 8X30sec fast 30sec easy

because they can bring you to a peak in your training

30 seconds fast with 30 seconds slow is almost a race equivalent and is often used to bring athletes to a peak

so if you are not planning on racing soon try to avoid such sessions

You are doing a fair amount of running at a high heart rate and if you are planning towards a marathon, aerobic work at 60 - 70% of max hr is considered better for training / development

I am not sure of your max HR however taking your age into account you would most probably be hovering around 180 plus max (do you know your max HR?)

it also seems as though you are used to testing your limits but I would advise caution for a marathon build-up

would you consider the 4km you ran to be a valuable time-trial we can work off?

Cheers

TheEd

[Manos]

Hello TheEd and thank you very much for your advices
My Max HR is 188 & rest HR 48
I have start a 18 weeks training plan (Marathon day is the 31 October ) basing at my half marathon race time in April 25 which was 1:34:07 (Avg HR: 171 bpm Max HR: 186 bpm)
My aim time for the marathon is 3h15min ,Athens marathon is not from the easy ones :-)
Before starting this 18 weeks training plans, from December 2009,I have base about 1000km running (also with speed work) and 8000km cycling.
About 12 cycling races and 2 running race ( HM & 10Km)
Last week my training plan was
Monday 1 hour running with 8X2min at race pace with 1min easy
Tuesday 2 hours cycling
Wednesday 0,45 running 12X30sec fast 30sec easy
Thursday 1,20 running (40min aerobic-30 tempo-10 Easy)
Friday 2 hours running medium long run @ pace 5min/km
Saturday 3,15 hours cycling
If I have understand well you tell me that I follow heavy training program with fast pace at my works out?
The today 4Km Time trial at fast pace I just made it for test and for you so can see where I am
Thank you

[TheEd]

OK .. you look as though you certainly have some mileage in the legs and tank

with further feedback it will make for interesting reading

but as mentioned, not a fan of the 30 sec fast / 30 sec slow session

Till later

TheEd

[Manos]

Thank you!

[Manos]

Hello coach
I hope you are fine
Last Sunday I race the difficult Athens classic marathon at 3:23:29 . Everything was good for me except that I was starting from the last block (because was my firsts marathon) & I had to make lot of vvvvvvv to pass over and that cost me about 450 meters more + some min.
I have all the data from my Garmin with splits by Km ,if you are interesting I can send you the link to see it and tell me your opinion about my race.
I plan now to rest for 2 weeks from last training period, about 11000km cycling & 2200km running.After that I will start slowly with next targets
1) 10 April 2011 half marathon
2) 22 May 2011 Copenhagen marathon
3) 11 June 2011 10Km road race .
I hope you can help me ;-)
Many greetings to you!!!

[TheEd]

Manos you may send me the link via private message

recover well and till you back up and running

TheEd

[Manos]

you have pm
thank you

[Manos]

today the build up time has start for me!:yes: