Tribute to 02:20 Marathon

1st week completed:

Mo: 40min @04:42 + 40min @04:42+strides 6x15s @03:10

Tu:

AM: 5x6min @03:55/1min rest +30min wu/cd

PM: 22x400 @03:28/30s rest+30min wu/cd

We: 40min @04:42+40min @04:42+strides 6x15d @03:10+strength training/core routine

Th:

AM: 5x6min @03:55/1min rest (pulse 4 beats lower than on Tuesday, flying)+30min wu/cd

PM: 10x3min/1min rest (fantastic feeling, flying, very low pulse compare to Tuesday)+30min wu/cd

Fr: medium long run 90min @04:42 (pulse dropped very much compare to Monday easy runs)

Sat:

AM:

Hill sprints: 6x45s @03:49 (5% incline)/90s rest+30min wu/cd

PM: 30min @04:42 (pulse is very low)

Sun: long run 150min @04:42

Total volume: 100mile, 12.5h

2nd week completed:
Mo: 40min @04:31 + 40min @04:31+strides 6x25s @03:00
Tu:
AM: 5x6min @03:47/1min rest +30min wu/cd
PM: 22x400 @03:22/30s rest+30min wu/cd
We: 40min @04:31+40min @04:31+strides 6x25s @03:00
Th:
AM: 5x6min @03:47/1min rest+30min wu/cd
PM: 10x3min @03:34/1min rest+30min wu/cd
Fr: 50min @04:31 + 45min @04:31
Sat:
AM:
Hill sprints: 8x45s @03:47 (5% incline)/90s rest+30min wu/cd
PM: 30min @04:31
Sun: rest (Panama Canal transit, busy)
Total volume: 82miles, 10.3h

This week I was able to increase all paces little bit, so far, so good

panama canal is cool.

Registered:

02 October - 10km Brussel

13 November- halfmarathon Malaga

11 December- marathon Malaga

10km & half will be as a trial and tune up races before major mara

3rd week completed:
Mo: 45min @04:22 + 40min @04:22+strides 6x15s @03:00
Tu:
AM: 5x6min @03:45/1min rest +30min wu/cd
PM: 22x400 @03:20/30s rest+30min wu/cd
We: 40min @04:22+50min @04:22+strides 6x15s @03:00
Th:
AM: 5x6min @03:45/1min rest+30min wu/cd
PM: 10x3min @03:32/1min rest+30min wu/cd
Fr: medium long run 90min @04:22
Sat:
AM:
Hill sprints: 10x45s @03:45 (5% incline)/90s rest+30min wu/cd
PM: 30min @04:22
Sun: specific long run 120min @04:22 + 27min @03:45 +3min @03:32, finished strong and fresh (I was little bit afraid before comence this workout, but felt strong and fresh).

This week I was able to ramp up paces little bit, so far so good.

Total volume: 108 miles, 13,2h

4th week completed:
Mo: 40min @04:22 + 50min @04:22+strides 6x25s @02:55
Tu:
AM: 5x6min @03:42/1min rest +30min wu/cd
PM: 22x400 @03:18/30s rest+30min wu/cd
We: 40min @04:22+50min @04:22+strides 6x25s @03:00
Th:
AM: 5x6min @03:42/1min rest+30min wu/cd
PM: 10x3min @03:29/1min rest+30min wu/cd
Fr: 30min @04:22 + 40min @04:22
Sat:
Hill sprints: 12x45s @03:42 (5% incline)/90s rest+30min wu/cd
Sun: specific long run 110min @04:22 + 40min @03:42 (it was tough)

This week I was able to ramp up paces little bit, so far so good.

Total volume: 102 miles, 12.3h

A month of training at 100+ mpw then a month without updates? Uh oh.

Just did not post...

I completed 6 weeks strength block quite succesfully:

24 thresholds by totaling 12hours per cycle, progressed from 03:48 @MP till 03:30, progressed from 03:34 @HM till 03:20, progressed from 03:22 @10K till 03:11

6 hill sprints (progressed from 03:48min/km till 03:32 from 6reps till 12 at 5% gradient)

Now I am at 12 weeks cycle under MPR Coach "5 key mararhon workouts", few weeks went not like plan due to some tight seaman job schedule, but I managed quite interesting quality workouts:

6x1600 @03:13;

12.5km straight @HM (03:22min/km) =42min -- 10km @33:40 automatic PR, last 10K PB=36min in the race;

60min @MP (03:32 min/km);

Long run 42.195 km @ 04:16 = 03:00:00 (0 food, only water)

HM in 13.11.2022 (Malaga),

...and still able to kick for improving,

Those doubles +hill sprints pull my threshold of the roof... jesus christ... brilliant training by Marius Bakken... okay, 5 weeks is quite short period, but even after this I see big improvements already...

Still nobody answered to me how to combine properly them with realy long runs and medium long runs during marathon preparation...

On the 7th week due to tight job schedule Finally I cought a critical days... it was few days in a row when I thouth that I will die... it was so terrible and complete depletion.... but I managed to dump load rapidly intime and survived, back on train with better fitness and keep kicking....

How did the 10k race go?

Sorry for my bad english, Pb=36 min it was 1 year ago

You told you would do a 10 k race in Brussels 2 October.Didn't you do that race?

Did not, I expected my sign off at 29.09, but my reliver did not come... he will come at 16.10, so Brussel I missed....

Unlucky indeed.Could need a real race time to see where you are at shape.

For marathon change the X element (saturday) from short hills into long fast runs,or long progressive runs. Sunday is shorter recovery.Or saturday is short easy,and sunday is element X (for marathon = long fast...about 3:50-3:40 for you 25-32K before taper hitting 34-36K if everything goes fine). There are runners who cannot recovery after weekly fast long runs,they can split into double that day. It can be steady 15-20K or light progression AM +10K worth of 1-2K easier intervals PM (a bit slower than marathon pace for the 2/3 of them,last 1/3 can be M or even HM pace if feeling ok).

Some hill reps can be done after PM workouts ,not too much 6-8x enough.So weekly twice.

Thanks for advice!