After 5-10minutes Easy flat running, the run should be undulating until 5minutes before the end which again should be on flat terrain.Ĭontinuous Run Alternating Paces (Week 8)Īfter 15minutes easy running the main session is 30minutes alternating the pace every 3minutes between marathon pace and tempo pace. These runs should be run at easy run effort. Paces for these are between 10miles-Half Marathon pace OR 88-92% of HRmax. The effort for these runs can be described as a “controlled discomfort”. If you don’t have a pb then add 33-38secs/mile on to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. These runs are performed at current marathon pace. If you use Heart Rate training, the effort should be around65-79% of your Maximum HR Heart Rate (HRmax).
In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. Stick to what you’re used to.Ħ5-79% of your HRmax. On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury. This can increase the risk of further fatigue, injury or illness. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. The plan includes different types of training ( some are listed below) and progresses in volume and intensity before tapering for Race Day. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight. To get the best from the plan balance training with good nutrition, hydration and quality sleep.īefore setting out on an exercise regime you are well advised to visit your doctor for a check-up. are committed to giving the plan a good go.Īrrange the runs around your commitments and balance these with rest days.has had 4 weeks of easy running before starting this plan.are already able to run for 60 minutes or more.may have already completed a 40minute 10k or very close to.
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