4hr Full & 2hr Half Marathon plan: WEEK 22
There are 3 more weeks to New Delhi Marathon, i.e. on 26th Feb 2017. This is a 4hr full and 2hr half marathon for the same. If you'd like customised plans, click here to know more.
Here is a link to 4:15hr plan.
Before we get on with this week's plan, I want you to watch this video.
I would love to know what you thought was the learning(s) from this video? I'll share my thoughts in next week's plan based on your feedbacks.
Monday: A pro-active rest day
- Focus on strength training. Click here for exercises I want you to focus on.
- No running or 30-40 min easy walk-jog.
Tuesday: Long Intervals
- Warm up with 5 min run at 5min 30sec to 6:30 pace.
- Followed by 3km in 14min 10sec - 14min 30sec.
- Rest for 1-2min. Catch you breath. Have a sip of water. Keep your landing soft on ground.
- Do 3-4 more repeats of 3km in the same time as mentioned above with 1-2 min breaks.
- Cool down with a slow jog or walk for 5 min.
Wednesday: A pro-active rest day
- Focus on strength training.
- No running or 30-40 min easy walk-jog.
Thursday:
- Warm up with 5 min run at 5min 30sec to 6:30 pace.
- 12km in 1hr 2min to 1hr 3min.
- Remind yourself to stay soft on your feet and to keep your breathing easy.
Friday: A pro-active rest day
- Focus on strength training.
- No running or 30-40 min easy walk-jog.
Saturday:
- Warm up with 5min run at 5min 30sec to 6:30 pace.
- 12km at 5min 30sec / km pace.
- Remind yourself to stay soft on your feet and to keep your breathing easy.
Sunday: Long Slow Easy Peasy Rolly Polly Run
- Today is a very easy run. Focus is primarily on time on feet. Not at all on speed or distance.
- Be on your feet for 230-240 minutes, walk - easy jog or run.
- Take walk breaks every 30 min for a minute. Catch you breath and get back at it again.
- Take water breaks every 4 kms starting from km 2 (2, 6, 10, 14…) with electrolyte break every alternate 2 kms starting from km 4 (i.e. 4, 8, 12…). Have a bite / sip of energy bar / gel break every 4-6 kms.
Before carrying on reading your 2 hr half marathon plan, I want you to watch this video (courtesy Alla Budur) below.
So what was your take home message(s) from this video on Yoga?
Monday: A pro-active rest day
- Focus on strength training.
- No running or 30-40 min easy walk-jog.
Tuesday: Tempo Run
- Run 5 km throughout maintaining a pace between 5 min per km and 5 min 15 sec per km.
At all times keep your breathing easy and be soft on your feet.
Rest for 3-5 min to recover completely and 5 km again at the same pace as the first 5 km.
Wednesday: A pro-active rest day
- Focus on strength training.
- No running or 30-40 min easy walk-jog.
Thursday: Interval training
- Run 5 km throughout maintaining a pace between 5 min 30 seconds - 5 min 45 sec per km.
- Rest for 1-2 min to recover completely.
- Run 5 km again at the same pace as the first 5 km.
- Rest again for 1-2 min, followed by a 5 km yet again at the same pace.
Friday: A pro-active rest day
- Focus on strength training.
- No running or 30-40 min easy walk-jog.
Saturday:
- Warm up with 5min run at 5min 30sec to 6:30 pace.
- 10km in 54min to 56min.
- Remind yourself to stay soft on your feet and to keep your breathing easy.
Sunday: Long Slow Easy Peasy Rolly Polly Run
- Today is a very easy peasy 90 to 120 min on feet with no focus on speed or distance.
- Keep yourself well hydrated and take energy gels and or bars every 4 kms.
This is our last long runs before the New Delhi marathon.
For today’s run, try to replicate the conditions that’ll be there in 3 weeks time.
Sleep the night before as if you are racing tomorrow.
Try to run the same course and start at the same time.
It’ll be wonderful if you can have a friends or family volunteer to support you for aid stations every 2 kms.
Start with first km in 6 minutes. Next 6 kms in 35 min, followed by next 7 kms in 40 min and last 7 kms in 41 min. Overall, you should do 21 kms in 2 hrs to 2 hrs 3 min. Even if you can go faster, don’t.
Keep miling and smiling.
It's always better to be well prepared. Replace luck. Train hard.
