Brighton Marathon – Sunday 14th April 2013 – I ran in aid of Mind

Green = training session completed.

Week begin Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 — 24/12 5M easy, off-road 7M steady with a few strides 6M easy Run to a hill, then 10 x 30 secs uphill, jog down 30 mile bike REST 9-11M slow, no pressure
2 — 31/12 5M easy Warm up, then 3-4M at a brisk pace, timed. Warm down 6M steady Warm up, then 8 x 90 secs fast, 90 secs slow 30 mile bike REST 15M steady, no pressure
3 — 07/01 5M easy 6M – run to a hill, then 10 x 30 secs uphill, jogging back down 6M easy Warm up, then 4 x 5-6 mins, with 3-min recoveries. Don’t push too hard at first 30 mile bike REST 10M, slow, no pressure
4 — 14/01 5M easy, with a few strides 7M warm-up, then 3-4M at a brisk pace, timed. Warm down 5M easy Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) 30 mile bike – no-go due to snow :) REST 13M, starting slowly, finishing faster
5 — 21/01 5M easy 7M – run to a hill, then 12 x 30 secs uphill, jogging back down 6M steady 8M. Start easily, then put in bursts of 100-200m,
jogging after each until you’ve recovered
30 mile bike REST 13M, starting slowly, finishing faster
6 — 28/01 5M easy,
off-road
Hill session: 4 x 90 secs-2 mins hill climb, jogging back each time 7M steady, no pressure Warm up, then 4 x 5-6 mins, with 3 mins rest between each. Time them 30 mile bike 15 mile cross country REST
7 — 04/02 6M steady, with a few strides Warm up, then 7 x 800m (or 7 x 3 mins), with 2-min recoveries 5M easy, off-road if possible Hill running: 12 x 30 secs, or fartlek with 12-15 30-sec bursts 30 mile bike REST 18M slow
8 — 11/02 5M easy, off-road 6M. Slow start, then speed up if you’re not tired Warm up, then 6M at a fast pace, timed 6M Fartlek, inc bursts of 200-300m 30 mile bike 18M slow REST
9 — 18/02 5M easy, off-road Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) 7M steady pace run, untimed 15 min easy, then 6 x 800m hard with 3 min jog recoveries 30 mile bike 45 min easy run 2 hours (60 min steady, 60 min race pace)
10 — 25/02 3M jog, off-road 6M steady, starting slowly 8M inc intervals: 10
x 400m at 10K pace or 12 x 1 min fast, 1 min slow
8M at brisk pace 30 mile bike REST Eastbourne half-marathon – 1:43:24
11 — 04/03 Walk 15 mins, run 15 mins easy Strength day 10 min easy run, then 15 min at marathon pace, 3 min jog rec x 2, 10 min easy = 53 min 15 min easy, then 800m hard, 3 min jog recovery x 8, then 400m hard, 3 min jog recovery x 4 15 min easy run, then 5 min fast, 1 min easy x 5, 15 min easy = 60 min REST 130 min run (30 min race pace, 60 min easy pace, 40 min race pace)
12 — 11/03 SNOW! SNOW! ICE! 15 min easy, then 800m hard, 3 min jog recovery x 6, then 400m hard, 3 min jog recovery x 6 30 mile bike 30 min easy run 13.1 mile run at race pace
13 — 18/03 30 min easy run Strength day 15 min easy, 40 min run at race pace, 15 min easy 15 min easy, then 800m hard, 3 min jog recovery x 4, then 400m hard, 3 min walk recovery x 6 15 min easy run, then 8 min fast, 2 min easy x 4, 15 min easy = 70 min REST 22 miles in 02:59:00
14 — 25/03 15 min walk, 40 min bike Strength day 5 min easy run, 5 min tempo run, 5 min easy run x 6, 10 min easy run = 75 min 15 min easy, then 800m hard, 3 min jog recovery x 4, then 400m hard, 3 min walk recovery x 4 REST 30 min easy run 13.1 miles in 1:39:00
15 — 01/04 REST Strength day 15 min easy, 40 min run at race pace, 15 min easy 15 min easy, then 800m hard, 3 min jog recovery x 3, then 400m hard, 3 min walk recovery x 3 30 min easy run REST 8 miles in 59 min
16 — 08/04 40 min easy run REST + deep tissue massage 10 min easy, 1 mile at race pace, 10 min easy, 1 mile at race pace, 10 min easy REST 30 min easy run 30 min easy run BRIGHTON MARATHON