Marathon Training: Week 3

Week 3

Monday 18^th May – Rest day

Tuesday 19^th May – Rest day with 45minutes walking

Wednesday 20^th May

Distance: unknown

Location: Altona athletics track

Keith Fearnley’s instructions were to warm up for 10minutes (approx. 2km) and then run for one minute, two minutes, three minutes and four minutes out and then one, two, three and four minutes back.

I’m not used to training like this and I usually use the Nike Plus app to measure my runs, so I don’t think the distances and times recorded were very accurate, however I did enjoy the challenge and felt my legs working.

The weather wasn’t great and as mentioned this type of training was different to what I was used to, but it was a learning curve and helped me focus on the recovery of the runs.

Thursday 21^st May

Distance: 4.98km

Location: Altona

Back to basics, a 40minutes run at 60-70% effort was scheduled; unfortunately due to bad weather and aches in my legs I only managed 25minutes.

I set off at a fairly slow pace, just wanting to get my legs moving and warm them up to avoid injury. I love running in the rain this should have been good fun for me, it wasn’t.

Straight away I found myself avoiding puddles, slipping on paths and losing my stride. My muscles were starting to ache and rather than risk injury, I decided it was best to head back and save my legs for another day.

Friday 22^nd May – Rest day with 60minutes walking

Saturday 23^rd May

Distance: 8.06km

Location: Altona Parkrun

As a test of my speed work, Keith set me a 5k-time trial to monitor my progress.

The ‘parkrun’ craze has followed me over from England to Australia, a fantastic concept to encourage more people to run/walk 5km on a weekly basis.

Altona parkrun only started a few weeks ago, great timing to do a 5km time trial.

With a 1.5km jog to the start line and a few stretches I was all set and ready with 40 other runners on the start line in APEX Park. Off went the horn and the front few shot off at quite some speed, I steadied myself and decided to tag on to the back of the front pack but not exhaust myself straight away.

The course was a 2.5km-looped course with the turning point at the top of the Altona 100 steps; perfect as this was the hill I have trained on the last few weeks.

I maintained a solid speed at first and was encouraged to chase runners down, yet on the way back my legs started to tighten and I felt myself slowing down, almost as if I was running backwards allowing two runners behind to close me down.

12^th place and a time of 22:29, not bad for my first 5km time trial in a while and my pace per kilometre was quicker than expected. With another 1.5km back home as my cool down I was happy with the days running.

Sunday 24^th May

Another long run was planned for today, though I had plans with my family, so I delayed the running until Monday and instead jumped around on a trampoline for an hour, perhaps not the best method of training but it was great fun.

Marathon Training: Week 2

Week 2

Monday 11^th May – Rest day with 60minutes walking

Tuesday 12^th May

Distance: 9.99km

Location: Altona

Following the long hill run over the weekend, it was good to have a few days of rest, not only to allow my muscles to recover but to also keep the challenge fresh and exciting.

I was eager to run today and this proved the case as I went off a bit too fast for the first few kilometres. Knowing that my goal was to run for 50minutes I settled in to a good rhythm along the promenade.

At the halfway point I turned around and ran back on the same route, something I don’t usually like to do as I prefer a looped course. So in order to keep things interesting I ran on the beach, the sand provided a good platform as it is soft on landing and helps strengthen leg muscles.

The second half of the run was difficult due to strong headwinds, but I still managed a decent and consistent pace until the finish.

Due to the cold conditions I made sure to do a thorough stretch after the run, along with some squats and planks to toughen my core.

Wednesday 13^th May

Distance: 8.9km

Location: Altona

Under Keith’s training schedule the focus of week two was to add on an extra run but decrease the length of the runs as the week went on.

With 40minutes on the clock I decided upon my route around Cherry Lake and set off. I felt really strong for the first 5k, it was reasonably flat and running at a pace of sub 5minutes per kilometre.

The last 3k were just over 5minutes per kilometre as my legs were starting to tire from yesterdays run. As I began to feel it in my legs, it became a mental battle to continue running.

Instead of doing another lap of the lake I changed my route and ran along the streets near home, this way feeling as though I was heading to the finish line.

With this little boost and by lengthening my stride (almost like a lunge) another run was soon complete.

Thursday 14^th May – Rest day with 60minutes walking

Friday 15^th May

Distance: unknown

Location: Altona

According to the program I was meant to run for 30minutes today, however my legs were aching slightly so after talking it over with Keith we decided to give the run a miss and to go for a bike ride instead.

Cycling for an hour won’t put too much strain on my legs but will help with cardio and help the movement of other muscles.

Saturday 16^th May – Rest day

Sunday 17^th May

Distance: 14.8km

Location: Altona

This was the second ‘long’ run planned in my FRG program and what a beautiful day it was to run it.

Up around 19C it was warm and so the esplanade was the best location to start the run. The track along the beachfront then lead on to the Altona steps, once again the focus of the run was to build up my strength on the hills.

Each lap of the hill was tough, what keeps me going and what I highly recommend to any solo runner is to have a good music playlist, something that you like with a high tempo.

Certain songs keep me going and help me power on up the hill as the tunes help me maintain a rhythm.

Usually I do prefer to run with other people, though on a long run it can be difficult, but what helped me on my return leg was the lone runner I could see ahead. This runner acted as my pacemaker for the last few kilometres as I took on the challenge to chase him down.

Once on the flat I felt strong and was happy to finish within my set time, another run ticked off the list.

Marathon Training: Week 1

Week 1

Monday 4^th May

Distance: 11.6km (time of 1hour)

Location: Altona

Keith Fearnley suggested that instead of running a specific distance, try running for a set time (1 hour) and see how far you can get.

The change in mentality gave me a fresh challenge in my running, which is essential as doing the same type of training week in, week out can lead to boredom and giving in.

The run was a flat course along the Altona beach front, a beautiful location worth exploring. It wasn’t too hot, though the wind on the return journey made it difficult to maintain the early pace.

I managed a consistent pace across the 60minutes, what helped was the fact that Keith said I could take a break if I wanted to. Usually I’m quite determined to carry on, but took two minutes to stretch at the halfway point, catch my breath and push on. It certainly helps when someone gives you the option and takes the pressure off.

Tuesday 5^th May – Rest day with 60minutes walking.

Wednesday 6^th May – Rest day with 60minutes walking

Thursday 7^th May

Distance: 5.95km and 5.68km (11.63km total)

Location: Altona

The emphasis again was to keep my legs working for one hour, but instead of doing one whole run, I decided to run for 30minutes to the swimming pool swim for an hour, then run for 30minutes back.

This helped build up the strength in my legs, whilst also allowing my body time to recover.

The route was flat and included Cherry Lake, so a fairly decent route.

Focussing on getting to and from a destination really helped give the run purpose, something to keep in mind when next planning your day for exercise and needing to go somewhere.

Friday 8^th May – Rest day with 60minutes walking.

Saturday 9^th May

Distance: 13.8km

Location Altona

This run was scheduled to be my longest of the week (1hr 15mins) so I gradually built up to it. Keith instructed me to go out slow and choose a hilly course to build up strength and resistance in my legs.

The Altona steps provided the ideal route as it is approx. 4km of flat to the hill, it was steady and really warmed the legs up, then each lap is 1km so with six reps up and down I was able to power up on the ascent and recover on the descent.

On the return leg I was able to run negative splits and my pace per kilometre continued to drop, I even managed a sprint finish, as I felt so strong towards the end.

Sunday 10^th May – Rest day with 60minutes walking.

Marathon Training with Keith Fearnley

About Fearnleys Running Group

Whether you’re preparing for a fun run or needing help at a state or national level, Keith Fearnley has the experience and knowledge to help you achieve your goals.

A qualified Level IV Middle Distance Running Coach based in Melbourne, Keith has mentored many state and national champions.

Call and have a talk to Keith at Fearnleys Running Group today, he may have the answers you’ve been looking for.

About Mark (the athlete)

I’m what they call a ‘fun-runner’, though many people don’t like that term as they feel it belittles the effort they put in to their training and races, I genuinely do just enjoy running!

I run for fitness, for the challenge and to explore.

Everywhere I have travelled, I find that the best way to explore is to simply pull on your trainers and set off along your own track.

Over the last few years I have upped the challenges from half, to full to an ultra-marathon, though by no means am I a serious or strong runner. I usually sign up for these events after a few drinks, then train franticly in the build up to the race.

Under Keith Fearnley’s guidance I will train for the next few months with two marathons in mind, one at the end of July and the other at the start of October.

With Keith’s expert knowledge he has designed a training schedule for me to follow and I will be updating the blog each week on my progress.

If you are interested in finding out more about Keith’s training methods or want to join me on a run feel free to get in touch at:

fearnleyrunning@bigpond.com

or

0425760628