Hi Guys,
I hope you are fine, and Jason I hope your achilles is getting better.
Two weeks ago I ran Seoul in 2.43; my fastest time for years. Generally I felt really strong, however I felt that I lacked that little bit of conditioning which might have got me under 2.40. So I plan to do Seoul's other major marathon in November, and with a great preperation and a little bit of luck I would like to run close to my PR (2.33)if not under.
I plan to have a six month buildup, more or less on the same line as the one that I followed prior to Seoul. I'll start off with a good 8 week base.However, this time I'll add more tempo stuff in that initial phase, unlike the last time in which the only fast/tempo sessions that I did were 10k races that I did every three weeks. The rest of my training was steady miles.
So this is what my 8 week base will include
Week 1: 20 minute tempo
Week 2: 2x10 minute cruise intervals with 2 minute recovery
Week 3: Fartlek
Week 4: 10k race
Week 5: 30 minute tempo
Week 6: 3x10 minute reps
Week 7: Fartlek, Hills
Week 8: 10k race
The rest of the training will be based around an increase in steady miles, and I will also include stride outs two to three times a week.
So what do you think guys? My major concern is of course avoiding injuries.
So my question is, do you think that this is too intense for the base phase of a marathon buildup? If you can offer any suggestions I would be really grateful.
Thanks
The Monk
PS Jason are you still keen on banging in some solid training on my little island?