Tuesday, July 07, 2009

Training for the Ipswich Half marathon on 30 Aug 09

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I don't think I have followed a training schedule for many years. Mainly because it can set you for a fall as unless your time is your own you are likely to miss some sessions. Once you miss a session you then feel you need to play catch up and add in extra runs or longer distances.

However I am going to give this Bruce Tulloh (Runners World) schedule a go as the discipline of set sessions might be just what I need to kick start some improvement in my running times which have been slow and getting slower.

I have adapted slighhty to suit my needs. Firstly I only have 8 weeks so I am 2 weeks short of the 10 week plan suggested by Tulloh. However I do have a good mileage base as I have generally been running 30 miles a week all year.

This plan peaks around 40 miles a week. Not a huge increase in mileage compared to what I am already doing but I have tried to include 2-3 quality sessions each week. The cornerstone being a long run which increases gradually each week.

I don't know the course at Ipswich but I assume there will be hills and I am hopeless at them. Everyone comes past me going up them, though I tend to pass the same people when going down the hill. So I am including some hill training as part of the quality trining sessions.

Now that the West Suffolk Athletics Track has reopened with the track having been relaid I will include a number of interval track sessions.

This said I am sure I will have problems keeping to this schedule - best laid plans an all ......




Mon
Tue
Wed
Thu
Fri
Sat
Sun
Total Miles
WEEK 1
Jul 6
6m
hill reps
Rest
Warm up, then 16 x 60 secs fast, 60 secs slow
Warm down
Rest 10M slow
Warm up, then 4 x 3 mins, with 3-min recovery jogs 7-8M slow


34-35M
WEEK 2
Jul 13
4M easy 6M,
fairly
fast
Repetitions: 4 x 3 mins fast, with 2-min recoveries 5M easy Rest 1M jog, then 5M fairly fast, then 1M jog 10M
slow


36M
WEEK 3
Jul 20
5M easy, off
-road
6M, starting slow, finishing faster 3 x 5 mins fast, with 5-min jog recoveries 5M easy, inc 6 x 150m fast strides Rest
2M slow, then 1M fast, then 2M slow 10M


36-37M
WEEK 4
Jul 27
5M easy Rest 5M, inc 16 x 1 min fast, 1 min slow 6M easy Rest
1M easy, then 4-5M fairly fast, then 1M jog 11M steady


36M
WEEK 5
Aug 3

5M easy, off
-road
Rest 8M, fairly fast 4M easy Rest or 3M jog 4M on grass, inc 6 x 200m strides 11M

35M
WEEK 6
Aug 10
5M easy, off
-road
6M
steady,
inc
bursts
up
hills
3 x 1M (or 3 x 5 mins), with 5-min recoveries 5M easy Rest
6-7M, inc 10 x 30 secs fast, 30 secs slow 10-12M steady

39-40M
WEEK 7
Aug 17
5M easy 5M,
inc
16 x 1 min fast, 1 min slow
Warm up, then 2 x 2M (approx), timed, at threshold pace 5-6M easy Rest
1M easy, then 4-5M fairly fast, then 1M jog 10M steady


37-38M
WEEK 8
Aug 24
5M easy 6-7M at a comfortable pace Warm up, then 2M at race pace, then 2M jog 5M easy, inc 6 x 30 secs fast Rest 3M, in race kit Ipswich Half Marathon



35M


Anyone else training for a half and can recomend a schedule that worked for them ?

3 comments:

  1. Anonymous7:41 am

    that looks a pretty comprehensive training schedule,good luck with the run.

    ReplyDelete
  2. hi.. just dropping by here... have a nice day! http://kantahanan.blogspot.com/

    ReplyDelete

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