Training Plan – week #8 & #9

We have runners that are racing marathons in the follows weeks as follows:

  • Feb 24 – Maritzburg – around 20 making the trip to KZN.
  • Mar 03 – Vaal – we have 63 entered.
  • Mar 10 – Edenvale – we have 129 entered and this is a club catered event with our gazebos/trailer and pre and post run refreshments.

Runners should adjust their training if they are doing the events in the new two weeks, cut back long weekend runs to 2hrs the week before, and on the Tuesday do a final quality sessions the 4k out and 4k back fast as a final quality run with all other runs easy in race week.

The program below is geared to the club catered race the Edenvale 10/21/42km.

Two quality sessions continue with Killara Hills/1km repeats and tempo alternated.

This week we add a mid-week longer recovery/easy run of 12km starting at 04h45. There will still be runners leaving at 05h00 for 10km.

If you have any training questions please email me.

TUE 19 FEB – Killer Killaras – Short Hill repeats with “stride out” – 3 to 4 sets (two hills/one stride out) – with warm up and cool down run

WED 20 FEB – 12k easy run starting 04h45 and usual 10k easy starting at 05h00

THU 21 FEB – 1km repeats – the session takes place on a circuit in Morninghill 3 to 4 x 1km repeats controlled fast running (10sec faster than 5k race pace) with 400m recovery jog plus warm up/cool down 10/11k

FRI  22 FEB – Rest or easy run

SAT 23 FEB – 06h00 – Boys School 15/20k – Pat and Andy will provide usual post run refreshments.

SUN 24 FEB – 06h00 – 2 to 3 hours – Captains routes

TUE 26 FEB – Tempo – warm up 2km to BP in van Buuren – 6 or 7km usual Tempo route at your 21k race pace controlled running with easy cool down jog

WED 27 FEB – 12k easy run starting 04h45 and usual 10k easy starting at 05h00

THU 28 FEB – 1km repeats – the session takes place on a circuit in Morninghill 3 to 4 x 1km repeats controlled fast running (10sec faster than 5k race pace) with 400m recovery jog plus warm up/cool down 10/11k

FRI  01 MAR – Rest or easy run

SAT 02 MAR – 06h00 – Coaches route 10/15km – Pat and Andy will provide usual post run refreshments.

SUN 03 MAR – 06h00 – Long run 2 hours – Captains routes

TUES 05 MAR – Tempo – 4km out easy to BP in van Buuren via Riley and 4km back fast, finishing with a easy cool down jog around the oval, our final quality session before Edenvale marathon.