My 2-Month Training Program for CamSur Marathon 2011
I’m no expert and definitely not a running coach. I’m just applying what I’ve learned through the years of experience. Coach Jim Lafferty’s marathon program for beginners was also a big help for me. I also tried incorporating some things I learned from Hal Higdon. Tried to tweek my training according to my schedule.
I’m sharing this with you and I hope it would be helpful.
|
AUGUST |
||||||
|
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
| 1
LSD, 21K |
2
Tempo run, 5K |
3 | 4
Easy run, 5K |
5 | 6 | |
| 7
Race pace, 10K |
8 | 9
Easy run, 9K |
10
Recovery run, 4K |
11 | 12
LSD, 15K |
13 |
| 14
|
15
Easy run, 5K |
16
X-Training: Dragon Boat |
17
Tempo Run, 6K |
18
Easy run, 5K |
19 | 20 |
| 21
Race Pace, 21K |
22 | 23
Easy Run, 6K |
24 | 25 | 26
LSD, 17K |
27 |
| 28
|
29 | 30
LSD, 28K |
31
Recovery Run, 5K |
|||
Speed work at Teacher's Camp, Baguio City
|
SEPTEMBER |
||||||
|
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
| 1
Easy Run, 8K |
2 | 3
|
||||
| 4
|
5
Easy Run, 5K |
6
LSD, 34K |
7
Recovery run, 5K |
8
|
9
|
10
X-Train- Dragon Boat, Rowing 3K |
| 11
Easy Run, 5.6K |
12
Easy Run, 10K |
13
|
14
Speed workout, 6.6K (800m x 4) |
15
|
16 | 17 |
| 18
|
19Uphill Tempo Run, 10K (AM)
Stretching (PM) |
20 | 21 | 22
Beach Run, 4-5K |
23 | 24 |
| 25BIG DAY!
CAMSUR Marathon |
||||||
Notes:
Race Pace: 5:00-5:15/km (for 10K); ~6:00/km (for 21K)
Easy Run: 6:15-6:45/km
Tempo Run: Starts with 6:10/km until 5:15/km
Speed Work-out: 800m at ~4:00 with 200m walking break
LSD (Long Slow Distance): 6:15-8:00/km
You should have at least a mileage base of 10-15K. It means that you can run 10-15K in any given day, still strong after the run.
Yesterday, I did my longest run of 33.5K with super heat training. I started at around 7:00am and finished around 11:30am. I know I can still run atleast 10K after that. Therefore, I’m now ready for CAMSUR Marathon come the 25th.
I just hope I can beat my Marathon time of 5:00:03.
Eco-Trail Run & Tree-Planting at Bacnotan, La Union
Race For The Orphans at Camp Aguinaldo
A Dash for Love Fun Run
Barefoot Beach Run at Lingayen Beach
Back to Running at Rizal Boulevard, Dumaguete City
I fully SUPPORT Todo Responde Run
Trail Run at Tibiao, Antique Foothills
Rice Self-Sufficiency Run
Rescue Run: Community Run for Sendong Victims
Summit Run for Pinoy Glory: Run for Filipino Olympians!
All the best to you, James. I am soooo impressed how you can integrate blogging and running. Well, they are not exactly incompatible. Basta, galing mo! Will pray for your victory!
[Reply]
journeyingjames Reply:
September 16th, 2011 at 4:54 am
thank you so much tita lili! just like you, i write about my passion. hahaha
[Reply]
my 1st 21k laging 5k lang ang training and 2 10ks na event
nice training bro!
[Reply]
journeyingjames Reply:
November 23rd, 2011 at 10:37 pm
thanks! bti natapos mo, wala naman injury?
[Reply]