Tokyo 2020 aspirer - I will do anything i can to make it to Tokyo(Marathon) + Full training log

WEEK 3 - 171 KM / 106 MILES

MONDAY 34 KM @ 3:56/KM

TUESDAY 36 KM @ 4:11/KM

WEDNESDAY 25 KM @ 4:05/KM

THURSDAY 25 KM @ 4:13/KM

FRIDAY 15 KM @ 4:25/KM

SATURDAY 10 KM @ 4:34/KM

SUNDAY 8km warm-up @ 4:30/km + 10 KM continuous in 33:14 + cool-down 8 KM @ 4:19/KM

Total : 26km - It was a pretty hard effort considering my week mileage, however i could have gone faster if needed, maybe 31 mid.

How does it feel to have b2b long runs? Have you had any doubles or just 2 plain long runs?

Do you plan to run any races, even as training? That 10K in 33.14 alone would have awarded you 2nd place in Bucharest International Half Marathon's 10K race. I wouldn't have turned down 150 euro as prize money if I was you.

Bucharest is in Romania(capital)

silviuburceadev wrote:

How does it feel to have b2b long runs? Have you had any doubles or just 2 plain long runs?

Do you plan to run any races, even as training? That 10K in 33.14 alone would have awarded you 2nd place in Bucharest International Half Marathon's 10K race. I wouldn't have turned down 150 euro as prize money if I was you.

They were 2 continuous long runs. It wasn't too taxing as they weren't too fast. I will do only singles up to the point i feel like i'm not recovering well enough. Probably will get some doubles during summer.

Honestly, lately i've been battling an achilles tendonitis. Today i will start a 4-day treatment with Etoricoxib, hopefully it will go away. I don't want to commit to a race if i'm not ready for it. On Sunday i would have aborted the tempo if my tendonitis was bad, luckily it didn't.

Wasn't the race a 10,55 K actually? Usually the have some east africans who clean the podium. Maybe i should have given it a go, but it wasn't to be. I might run some races but only part of my training plan for the fall. I'm not searching for confidence, if i train well enough and stay healthy it will pay off.

In my opinion you run all your easy runs to slow. About 4:10 - 4:30 / km is the pace you would expect a 2:30+ marathon runner to do.

Just a single 10 k in 3:20 pace per week which is not even goal marathon pace for 2:15 (3:12/km).

Do some faster stuff! You have to come to a point within the next 1.5 years where 3:12 pace feels quite comfortable....

I have a 2:20 guy in my local running club who is doing a lot of workouts like 20x400s in 70s, 6x2000s in 6:10 and so on during summer.

He is also doing local 10k races as long jogs, like 10k warmup, 10k in 32-33 (winning the race) and 5+k cooldown. Remember, this is 2:20 training. You can begin with sessions like that but have to be even faster later on.

The 10K race was exactly 10K and the elites are only coming for the HM race, always. Rest that Achilles, stay healthy and keep an eye on the races, I say they are easy money for you as tempo effort.

Tokyolympian wrote:

Details Please wrote:

Would it be possible to forward your Garmin or Strava etc link for us to follow your training?

Thanks in advance.

You can follow it here. Does Kipchoge/Rupp/Moen/Shitara etc forward you a strava link? Hopefully you'll see me on television at the Olympics.

Wenn follow these people because they have accomplished something already. You haven't, and you want us to follow you, not the other way around.

Strava or it didn't happen.

WEEK 4 - 176 KM / 109 MILES

MONDAY 25 KM @ 4:17/KM

TUESDAY 24 KM @ 4:00/KM

WEDNESDAY 34 KM @ 3:50/KM

THURSDAY 25 KM @ 4:18/KM

FRIDAY 20 KM @ 4:08/KM

SATURDAY 11 KM @ 4:17/KM

SUNDAY 2km warm-up @ 4:40/km + 32 KM continuous @ 3:34/KM + cool-down 3 KM @ 4:30/KM

Total : 37km

Tokyolympian wrote:

WEEK 4 - 176 KM / 109 MILES

MONDAY 25 KM @ 4:17/KM

TUESDAY 24 KM @ 4:00/KM

WEDNESDAY 34 KM @ 3:50/KM

THURSDAY 25 KM @ 4:18/KM

FRIDAY 20 KM @ 4:08/KM

SATURDAY 11 KM @ 4:17/KM

SUNDAY 2km warm-up @ 4:40/km + 32 KM continuous @ 3:34/KM + cool-down 3 KM @ 4:30/KM

Total : 37km

Well......What is wrong with your training? More exactly.....it`s wrong with the individual paces you are running! But one thing is good,and that`s you show you can run quite fast at your normal distance and that you have run 1:07 at the first half in a marathon. 14:30 at 5 k is a good base speed but what you need is the very best individual EXACT paces for you. If you want one of the very best online coaches just contact me ..... email

( CV: 10 International Winners in 3 years coaching! Best marathoner 2:07: 38 Victor Kipchirchir,Kenya, at victory in Valencia marathon 2016 ) Welcome to World class coaching . :)

- The Magic Wizard-

Start to double ASAP. Running long singles every day makes no sense.

Meaningless wrote:

Start to double ASAP. Running long singles every day makes no sense.

Tell that to Yuki Kawauchi , the Boston winner on just singles! LoL

Yuki style wrote:

Meaningless wrote:

Start to double ASAP. Running long singles every day makes no sense.

Tell that to Yuki Kawauchi , the Boston winner on just singles! LoL

Yuki runs less mpw, slower and races hard every weekend. How this relates with the OP training style?

I disagree with a lot of the critics on here:

1. Train for your current fitness, not where you hope to be later.

2. This is totally fine stuff for base building phase -- lots of easy mileage, moderate 10k tempos, some light 400s on the track. Did you say what your goal race is yet?

But, I agree that you gotta run doubles. It's so much better training to have at least 3-4 doubles per week. Keep a few of those longer singles for sure, but do doubles.

No,no,no! Avoid doubles! Keep it at singles. But you need to know the right paces to use.

220 hopeful wrote:

I disagree with a lot of the critics on here:

1. Train for your current fitness, not where you hope to be later.

2. This is totally fine stuff for base building phase -- lots of easy mileage, moderate 10k tempos, some light 400s on the track. Did you say what your goal race is yet?

But, I agree that you gotta run doubles. It's so much better training to have at least 3-4 doubles per week. Keep a few of those longer singles for sure, but do doubles.

Thanks for the support, that's the way i'm thinking too. As with the doubles, i already stated i will include them, but just not yet. In the upcoming weeks i'll add a few. As for me it's still all about building that big engine. Until now i have never encountered a problem regarding my speed, mileage won all the time. Let's say i could train all the time at 6-7 min mile pace, i would still be able to have a shot at a 1:07-08 half anytime i want, the speed is there, it leaves hard.

WEEK 5 - 160 KM / 100 MILES

MONDAY 26 KM @ 4:16/KM

TUESDAY 24 KM @ 4:13/KM

WEDNESDAY 22 KM @ 4:07/KM

THURSDAY 23 KM @ 3:53/KM

FRIDAY 12 KM @ 3:56/KM

SATURDAY 11 KM @ 3:59/KM

SUNDAY 42.2 KM @ 2h53' - I paced a good friend to a sub 3h marathon. It was a great long run for me.

WEEK 6 - 153 KM / 95 MILES

MONDAY 30 KM @ 4:24/KM

TUESDAY 30 KM @ 3:59/KM

WEDNESDAY 30 KM @ 3:49/KM

THURSDAY 14KM @ 4:23/KM

FRIDAY HM - 1:16:08

SATURDAY 5 KM @ 4:40/KM + 1 KM in 3:28 + 1 KM in 2:57

SUNDAY HM - 1:15:21

Feeling stronger and stronger. P.S : Every workout was done in 20-25 C, so not the best conditions at all.

I also decided that my upcoming competitions will be : Copenhagen Half Marathon in September and the Bucharest Intl Marathon in October.

After that, we can start planning for the next spring. Who knows, maybe Paris, Rotterdam, Vienna..