Dublin Marathon Training Wk 1/12 – 4-10th August

[maria]

Hopefully everyone can get their VO2Max test done in the next week or so…
Here is a 5 day running Schedule, if running a 6th day make sure it is an easy aerobic run of no more than 45/50mins

1.Main Workout (Tuesday in UCD)
5 by 2km rec 90 seconds
4hour pace aim – 5.20 per km
3.30 aim – 4.45per km
3.15 aim – 4.20per km
3 ain- 4.15 per km

2. 60mins easy recovery run (see times below for long run)

3. 40mins : 20min easy (see times below for Long run) 20mins pick up (15/20sec per km faster)
plus 8 by 80metres fast sprints, full recovery walk back

4. 45mins easy

5. Long Run (Saturday or Sunday whichever suits)
90mins – 2 hours. If you have been doing regular long runs do 2 hours, if they have been neglected over the last couple of weeks aim for 60-90mins.
4hours aim 6.20-30per km
3.30 aim 5.40-5.50
3.15 aim 5.10-5.20
3 aim 5.05-5.15

[maria]

Two races that I would strongly recommend everyone to race. There is nothing like a race to assess progress and really come out of your comfort zone.

10miler in the Phoenix Park on Saturday 23rd August and
Half Marathon in the Phoenix Park on Saturday 20th September/Charleville Half Marathon Sunday 21st September

I hope everyone that can and want to get tested will get it done asap.
If you know your max heart rate or have been tested this is the zones that we will be working off of.

Aerobic Recovery and Long run is hr of low zone <68%
Aerobic Development 69-83%
Threshold Running 84-94% (this is a critical zone that you know individually as the bulk of the workouts will be done at this zone)
The odd session or part of session will be done at lactate Threshold above 95%. This will be mostly some fast sprint work or short duration stuff…..

For those not getting a VO2max test or have not gotten one yet these are the paces that you can work off of:
Aerobic rec/Long run Threshold
4hour marathon group: 6.20-6.30 per km 5.20
3.30 : 5.40-5.50 4.45
3.15 : 5.10-5.20 4.20
3 : 5.05-5.15 4.15

[darraghk]

Thanks Maria.

[Ogradylo]

Thank you Maria looking forward to marathon training.

[loubenny]

Watch suggestions !

Looking to get heart rate watch , polar or garmin? Just want one that’s easy to use as not very techie minded !

Any suggestions ?
Thanks in advance :0)

Louise

[MarkMc]

Louise, I use Garmin 910xt. Very easy to program in the run workouts when using Garmin Connect.

[Hugh]

Entry for the 10 Miler in the Phoenix Park closes this Sunday 10th August!

See:
http://dublinmarathon.ie/race-series/frank-duffy-10-mile/&#8221; onclick=”window.open(this.href);return false;
http://dublinmarathon.ie/enter-race-series/&#8221; onclick=”window.open(this.href);return false;

€35 for both the 10 miler and Half-Marathon (or €20 individually).

[NiamhTucker]

Are we on the track tonight at 7.45? 🙂

[Hugh]

Yup 🙂

[Bernard]

@Hugh wrote:

Entry for the 10 Miler in the Phoenix Park closes this Sunday 10th August!

See:
http://dublinmarathon.ie/race-series/frank-duffy-10-mile/&#8221; onclick=”window.open(this.href);return false;
http://dublinmarathon.ie/enter-race-series/&#8221; onclick=”window.open(this.href);return false;

€35 for both the 10 miler and Half-Marathon (or €20 individually).

Please be mindful DCT Registration Team you are required at the Garda Boat Club from 10.00am and will not be able to squeeze this little 10 miler in on Sat, August 23rd.

Thanks

Bernard.

[Hugh]

@Bernard wrote:

Please be mindful DCT Registration Team you are required at the Garda Boat Club from 10.00am and will not be able to squeeze this little 10 miler in on Sat, August 23rd.

Thanks

Bernard.

Good point Bernard! 🙂

[Author]

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