Monday 10th February saw me start my 16-week marathon training plan with my goal race being the Cork City marathon on Sunday 31st May 2020.
I had already written a plan just before Christmas which would see me running on average 4 times per week, including an interval session and a long run around my other commitments – work, coaching and other races which I had scheduled during the plan.
Earlier this month, I revisited my plan to write in detail exactly what each week of the plan (microcycle) would see me doing i.e. the specific interval session, distance of long runs and the races which I would be running.
In addition to my running, I have also written 5 different strength workouts – 2 different leg workouts, 1 upper body, 1 core and 1 plyometric (jumps) which I will be completing every two weeks on a 10 day, on/off cycle e.g. week 1 – Tuesday, Thursday, Saturday; week 2 – Monday, Wednesday.
The strength workouts will complement my running and help to improve not only my strength but also my agility, balance and coordination.
Week 1 went according to plan, with the exception of missing a tempo run with Lingfield Running Club on Tuesday evening:
Monday – interval session of a 1 mile warm-up then 15 x 1 minute fast with 2 minute jog recoveries finishing with a 1 mile cool down.
Tuesday – strength workout 1 – single leg exercises using bodyweight only.
Wednesday – rest
Thursday – 15-mile long run & strength workout 2 – upper body.
Friday – rest
Saturday – beginners running group (10 min jog, 5 min walk, 10 min jog with 5 min walk warm-up & cool down) & strength workout 3 – leg exercises.
Sunday – rest. The plan was to lead a beginners running group, however, I cancelled this due to storm Dennis!
Total mileage for the week – 26.59 (34 miles were planned)
I am now into week 2 of my training plan and will provide an update early next week. In addition, tomorrow (Saturday 22nd February 2020) I shall be racing at the English National Cross Country at Wollaton Park, Nottingham over a distance of 12km. Again, I will write a blog post about my experience of the race early next week.