What's planned and what's executed for Berlin Marathon 2019
Week No
|
Date
|
Plan - Schedule Run
|
Actual Execution
|
Week 1
| |||
Mon (112)
|
10 Jun
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
21.04km @ 1:49:14 (5:11min/km)
|
Tue (111)
|
11 Jun
|
6.4km (29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides
|
No run – Vacation
|
Wed (110)
|
12 Jun
|
9.6km (44-47 mins ~ 4:35-4:54 min/km) slow
|
No run – Vacation
|
Thu (109)
|
13 Jun
|
8km (approx 34 mins ~ 4:15 min/km) steady
|
10.09km @ 50:45 (5:02min/km)
Treadmill running on Royal Caribbean
|
Fri (108)
|
14 Jun
|
Rest or 6.4km (31+ mins ~ 4:51 min/km) easy
|
No run – Vacation
|
Sat (107)
|
15 Jun
|
19.2km (93 mins ~ 4:51 min/km) slow
|
17.05km @ 1:21:46 (4:48min/km)
|
Sun (106)
|
16 Jun
|
Rest or 8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country or race
|
Rest
|
Week 2
| |||
Mon (105)
|
17 Jun
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
18.20km @ 1:32:15 (5:04min/km) - Morning
12.02km @ 1:00:01 (5:00min/km) - Evening
|
Tue (104)
|
18 Jun
|
1.6km jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog recoveries, then 1.6km jog
|
5x1km Interval
5.26km @ 27:26 (5:13min/km)
|
Wed (103)
|
19 Jun
|
11.2km (51-55 mins, 4:33-4:54 min/km) slow
|
No run, cycle to and fro work
|
Thu (102)
|
20 Jun
|
1.6km jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog
|
16.05km @ 1:25:05 (5:18min/km) Morning
6.16km @ 32:10 (5:13min/km)
|
Fri (101)
|
21 Jun
|
Rest or 6.4km (31+ mins - 4:50 min/km) easy
|
5.12km @ 27:35 (5:23min/km)
|
Sat (100)
|
22 Jun
|
22.4km (109 mins - 4:51 min/km) slow
|
No run
|
Sun (99)
|
23 Jun
|
Rest or 9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest
|
22.19km @ 2:00:12 (5:25min/km)
|
Week 3
| |||
Mon (98)
|
24 Jun
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
10.45km @ 51:24 (4:55min/km) - Morning
6:19km @ 27:47 (4:29min/km)
|
Tue (97)
|
25 Jun
|
1.6km jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog recoveries, then 1.6km jog
|
5x1.6km Interval
9.65km @ 40:32 (4:12min/km)
|
Wed (96)
|
26 Jun
|
12.8km (58-62 mins - 4:32-4:50 min/km) slow
|
13.46km @ 1:03:56 (4:45min/km)
|
Thu (95)
|
27 Jun
|
9.6km (approx 41 mins - 4:16 mins/km) steady
|
Strength Training and Swimming
|
Fri (94)
|
28 Jun
|
Rest or 6.4km (31+ mins - 4:51 min/km) easy
|
Rest
|
Sat (93)
|
29 Jun
|
25.6km (approx 2hrs 15 ~ 5:15 min/km) slow
|
25.02km @ 2:01:33 (4:51min/km)
|
Sun (92)
|
30 Jun
|
Rest or 9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest
|
Rest
|
Week 4
| |||
Mon (91)
|
1 Jul
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
8.44km @ 39:26 (4:40min/km)
|
Tue (90)
|
2 Jul
|
1.6km jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog recoveries, then 1.6 jog
|
10x800m
8.94km @ 43:11 (4:50min/km)
|
Wed (89)
|
3 Jul
|
14.4km (66-70 mins ~ 4:35-4:52 mins/km) slow
|
6:68km @ 30:32 (4:37min/km) Treadmill – Morning
6.28km @ 29:02 (4:37min/km)
|
Thu (88)
|
4 Jul
|
1.6km jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog
|
No running, cycling
|
Fri (87)
|
5 Jul
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
No running, cycling and swim
|
Sat (86)
|
6 Jul
|
1.6km jog, then race 10K or 8km, then 1.6km jog. Aim for sub-40:00 10K (4:00 min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)
|
21.01km @ 1:43:51 (4:57min/km)
|
Sun (85)
|
7 Jul
|
Rest or 6.4km (31+mins ~ 4:51 min/km) easy
|
No run
|
Your Goal Complete a run of around 2 hours 40 mins (Week 7).
Your Theme You add volume and speed.
| |||
Week 5
| |||
Mon (84)
|
8 Jul
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
30.07km @ 2:47:00 (5:33min/km) – Morning
5:05km @ 25:39 (5:05min/km) – Evening
|
Tue (83)
|
9 Jul
|
1.6km jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog
|
3x2.4km
8.19km @ 34:24 (4:12min/km)
|
Wed (82)
|
10 Jul
|
16km (73-79 mins ~ 4:34-4:56 min/km) slow
|
18.02km @ 1:27:08 (4:50min/km)
|
Thu (81)
|
11 Jul
|
1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog
|
20x200m
7.75km @ 44:39 (5:46min/km)
|
Fri (80)
|
12 Jul
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Cycle-Run-Swim-Run-Cycle
|
Sat (79)
|
13 Jul
|
25.6km (approx 2hrs 15 ~ 5:15 min/km) slow
|
Rest
|
Sun (78)
|
14 Jul
|
Rest or 8km (approx 42 mins ~ 5:15 mins/km) easy
|
23:02km @ 2:07:55 (5:33min/km)
|
Week 6
| |||
Mon (77)
|
15 Jul
|
6.4km (35 mins ~ 5:28 min/km) easy
|
10.25km @ 50:59 (4:58min/km) – Morning
10.32km @ 5515 (5:21min/km)
|
Tue (76)
|
16 Jul
|
1.6km jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session
|
6x1km
7.18km @ 32:00 (4:28min/km)
800m @ 2:54.9 (3:32min/km)
800m @ 2:49.4 (3:30min/km)
|
Wed (75)
|
17 Jul
|
16km (approx 80 mins ~ 5 min/km) slow
|
6.06km @ 31:15 (5.09min/km) – Treadmill – Morning
15.02km @ 1:14:39 (4:58min/km) – Evening
|
Thu (74)
|
18 Jul
|
1.6km jog, then 6.4km (approx 29 mins ~ 4:32 min/km) brisk, then 1.6km jog
|
Cycling
|
Fri (73)
|
19 Jul
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
8.06km @ 42:58 (5:20min/km) – Treadmill - Morning
Run-Swim-Run - Lunch
|
Sat (72)
|
20 Jul
|
28.8km (approx 2hrs 30 ~ 5:12 min/km) slow
|
Rest
|
Sun (71)
|
21 Jul
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
28.04km @ 2:25:42 (5:12min/km)
|
Week 7
| |||
Mon (70)
|
22 Jul
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
10.50km @ 54:15 (5:10min/km) – Morning
10.34km @ 55:31 (5:22min/km) – Evening
|
Tue (69)
|
23 Jul
|
1.6km jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session
|
8.17km @ 44:33 (5:27min/km) - Morning
10x400m
4.56km @ 23:12 (5:05km)
2x200m
|
Wed (68)
|
24 Jul
|
17.6km (or 90 mins ~ 5:07 min/km) slow
|
18.68km @ 1:30:41 (4:51min/km)
|
Thu (67)
|
25 Jul
|
12.8km (approx 60 mins ~ 4:41 min/km) steady
|
6.52km @ 36:37 (5:37min/km) – Morning
6.48km @ 35:21 (5:27min/km)
|
Fri (66)
|
26 Jul
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Cycling
|
Sat (65)
|
27 Jul
|
32km (approx 2hrs 45 ~ 5:09 min/km) steady
|
32.02km @ 2:38:23 (4:57min/km)
|
Sun (64)
|
28 Jul
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Rest
|
Week 8
| |||
Mon (63)
|
29 Jul
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
6.43km @ 37:41 (5:52min/km)
6.47km @ 36:21 (5:37min/km)
|
Tue (62)
|
30 Jul
|
1.6km jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session
|
Rest
|
Wed (61)
|
31 Jul
|
19.2 (100 mins ~ 5:12 min/km) slow
|
10.11km @ 46:46 (4:38min/km)
|
Thu (60)
|
1 Aug
|
1.6km jog, then 4.8km (approx 20 ~ 4:10 min/km) brisk, then 1M jog
|
Rest
|
Fri (59)
|
2 Aug
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
10.06km @ 49:15 (4:54min/km)
6.18km @ 28:00 (4:32min/km)
|
Sat (58)
|
3 Aug
|
8km (approx 42 mins ~ 5:15 min/km) easy.
|
Rest
|
Sun (57)
|
4 Aug
|
Race (5M to half-marathon)
|
3.86km @ 21.59 (5:41min/km)
|
Your Goal A sub-1:30 half-marathon (Week 10). Your Theme You reach your highest mileage
| |||
Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.
| |||
Week 9
| |||
Mon (56)
|
5 Aug
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
7.25km @ 35:31 (4:54min/km)
18.61km @ 1:26:48 (4:40min/km)
|
Tue (55)
|
6 Aug
|
1.6km jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1.6km jog
|
6.54km @ 37:25 (5:43min/km) - Morning
10x800m
8.85km @ 43:31 (4:55min/km) - Evening
|
Wed (54)
|
7 Aug
|
12.8km (approx 65 mins ~ 5:04 min/km) slow
|
10.32km @ 53:35 (5:12min/km)
|
Thu (53)
|
8 Aug
|
16km (approx 75 mins ~ 4:41 min/km) steady
|
Cycling
|
Fri (52)
|
9 Aug
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
5.27km @ 28:21 (5:23km/km)
10.22km @ 41:34 (4:04min/km)
4.05km @ 27:03 (6:40min/km)
|
Sat (51)
|
10 Aug
|
32km (approx 2hrs 45 ~ 5:09 min/km) slow
|
31.82km @ 2:44:16 (5:10min/km)
|
Sun (50)
|
11 Aug
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Rest
|
Week 10
| |||
Mon (49)
|
12 Aug
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
27.17km @ 2:23:29 (5:17min/km)
|
Tue (48)
|
13 Aug
|
1.6km jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog
|
6.45km @ 34:40 (5:23min/km) - Morning
2x3.2km
6.87km @ 31:00 (4:31min/km) – Evening
|
Wed (47)
|
14 Aug
|
16km (approx 85 mins ~ 5:18 min/km) slow
|
15.08km @ 1:20:05 (5:19min/km)
|
Thu (46)
|
15 Aug
|
1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog
|
6.17km @ 33:21 (5:24min/km)
|
Fri (45)
|
16 Aug
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Cycling
|
Sat (44)
|
17 Aug
|
21km @ 4:17 min/km or 35km (approx 2hrs 55 ~ 5:00 min/km) slow
|
35.02km @ 2:49:46 (4:51min/km)
|
Sun (43)
|
18 Aug
|
Rest or 4.8km (approx 25 mins ~ 5:12 min/km) easy
|
Rest
|
Week 11
| |||
Mon (42)
|
19 Aug
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
10.04km @ 47:29 (4:44min/km) – Treadmill running
|
Tue (41)
|
20 Aug
|
1.6km jog, then 9.6km (or 50 mins ~ 5:12 min/km) fartlek, then 1.6km jog
|
7.16km @ 34:12 (4:47min/km)
5x1.6km
9.64km @ 41:09 (4:16min/km)
|
Wed (40)
|
21 Aug
|
11.2km (approx 58 mins ~ 5:10 min/km) slow
|
11.03km @ 56:58 (5:10min/km)
|
Thu (39)
|
22 Aug
|
19.2km (approx 90 mins ~ 4:41 min/km) steady
|
19.15km @ 1:32:25 (4:50min/km)
|
Fri (38)
|
23 Aug
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Cycling
|
Sat (37)
|
24 Aug
|
35km ~ 38km (approx 3hrs 00 ~ 5:09 min/km) slow
|
38.02km @ 2:59:20 (4:43min/km)
|
Sun (36)
|
25 Aug
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Rest
|
Week 12
| |||
Mon (35)
|
26 Aug
|
8km (approx 45 mins ~ 5:38 min/km) easy.
| |
Tue (34)
|
27 Aug
|
1.6km jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog
|
7.25km @ 37:18 (5:09min/km)
https://connect.garmin.com/modern/activity/3993289198
2x3.26km
7.19km @ 30:40 (4:16min/km)
https://connect.garmin.com/modern/activity/3994598459 |
Wed (33)
|
28 Aug
|
16km (approx 85 mins ~ 5:18 min/km) slow
|
18.01km @ 1:27:03 (4:50min/km)
https://connect.garmin.com/modern/activity/3998337683 |
Thu (32)
|
29 Aug
|
1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog
|
5.22km @ 32:56 (6:19min/km)
https://connect.garmin.com/modern/activity/4000422945 6.16km @36:45 (5:58min/km) https://connect.garmin.com/modern/activity/4001577516 |
Fri (31)
|
30 Aug
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Rest
|
Sat (30)
|
31 Aug
|
32km (approx 2hrs 45 ~ 5:09 min/km) slow
|
32.18km @ 2:34:55 (4:49min/km)
https://connect.garmin.com/modern/activity/4006860620 |
Sun (29)
|
1 Sep
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Rest
|
Week 13
|
(Tapering)
| ||
Mon (28)
|
2 Sep
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
10.08km @ 49:34 (4:55min/km)
https://connect.garmin.com/modern/activity/4014540088 5.01km @ 21:03 (4:12min/km) https://connect.garmin.com/modern/activity/4015447513 |
Tue (27)
|
3 Sep
|
1.6km jog, 5 x 1.6km (or 6 mins ~ 3:45 min/km) fast with 200m (or 1-min) jog recoveries, then 1.6km jog
|
8.46km @ 46:06 (5:27min/km)
https://connect.garmin.com/modern/activity/4017845476 5.64km @ 23:03 (4:05min/km) https://connect.garmin.com/modern/activity/4019004301 |
Wed (26)
|
4 Sep
|
12.8km (approx 65 mins ~ 5:05 min/km) slow
|
15.38km @ 1:22:39 (5:22min/km)
https://connect.garmin.com/modern/activity/4022713707 |
Thu (25)
|
5 Sep
|
1.6km jog, then 8km (approx 35 mins ~ 4:22 min/km) brisk, then 1.6km jog
|
2.59km @ 13:17 (5:07min/km)
https://connect.garmin.com/modern/activity/4025390525 5.33 @ 25:43 (4:49min/km) https://connect.garmin.com/modern/activity/4025390871 |
Fri (24)
|
6 Sep
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Rest
|
Sat (23)
|
7 Sep
|
30.0km (approx 2hrs 35 ~ 5:08 min/km) slow
|
31.32km @ 1:38:48 (5:04min/km)
https://connect.garmin.com/modern/activity/4031172103 |
Sun (22)
|
8 Sep
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Rest
|
Week 14
| |||
Mon (21)
|
9 Sep
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
7.06km @ 43:13 (6:07min/km)
https://connect.garmin.com/modern/activity/4038875264 10:20km @ 56:39 (5:33min/km) https://connect.garmin.com/modern/activity/4039853034 |
Tue (20)
|
10 Sep
|
1.6km jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog recoveries, then 1.6km jog
|
2.28km @ 13:15 (5:48min/km)
https://connect.garmin.com/modern/activity/4043049426 5.34km @ 25:38 (4:46min/km) https://connect.garmin.com/modern/activity/4043178411 0.90km @ 6:30 (7:13min/km) https://connect.garmin.com/modern/activity/4043202214 |
Wed (19)
|
11 Sep
|
11.2km (approx 60 mins ~ 5:21 min/km) slow
|
11.12km @ 56:21 (5:04min/km)
https://connect.garmin.com/modern/activity/4046700676 |
Thu (18)
|
12 Sep
|
16km (approx 75 mins ~ 4:41 min/km) steady
|
11.08km @ 51:41 (4:40min/km)
Left Calf shows a little pain due to strain. Injured, need to rest. https://connect.garmin.com/modern/activity/4050124233 |
Fri (17)
|
13 Sep
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
Injured, need rest, cannot run due to left calf a little strain.
|
Sat (16)
|
14 Sep
|
28.0km (approx 2hrs 25 ~ 5:12 min/km) slow
|
Injured, need rest, cannot run due to left calf a little strain.
|
Sun (15)
|
15 Sep
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Injured, need rest, cannot run due to left calf a little strain.
|
Week 15
| |||
Mon (14)
|
16 Sep
|
8km (approx 45 mins ~ 5:38 min/km) easy.
|
Injured, need rest, cannot run due to left calf a little strain.
1.13km @ 7:54 (6:58min/km) https://connect.garmin.com/modern/activity/4064326663 |
Tue (13)
|
17 Sep
|
1.6km jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog
|
Injured, need rest, cannot run due to left calf a little strain.
|
Wed (12)
|
18 Sep
|
9.6km (approx 50 mins ~ 5:12 min/km) slow
| |
Thu (11)
|
19 Sep
|
1.6km jog, then 4.8km (approx 20 mins ~ 4:10 min/km) brisk, then 1.6km jog
|
6.50km @ 32:34 (5:00min/km)
https://connect.garmin.com/modern/activity/4073365224 Meet Coach Rajan @ Hougang Stadium |
Fri (10)
|
20 Sep
|
Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy
|
3.66km @ 23:19 (6:22min/km)
https://connect.garmin.com/modern/activity/4076714412 5.20km @ 30:20 (5:50min/km) https://connect.garmin.com/modern/activity/4078047212 |
Sat (9)
|
21 Sep
|
19.2km (approx 90 mins ~ 4:41 min/km) steady
|
Injured, need rest, cannot run due to left calf a little strain.
|
Sun (8)
|
22 Sep
|
Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.
|
Injured, need rest, cannot run due to left calf a little strain.
|
Week 16
| |||
Mon (7)
|
23 Sep
|
8km (approx 40 mins ~ 5 min/km) easy.
| |
Tue (6)
|
24 Sep
|
1.6km, the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.
|
7.31km @ 33:40 (4:36min/km)
https://connect.garmin.com/modern/activity/4091260204 |
Wed (5)
|
25 Sep
|
6.4km @ 35 mins (5:38 min/km) easy.
|
4.46km @ 30.08 (6:46min/km)
https://connect.garmin.com/modern/activity/4093359973 |
Thu (4)
|
26 Sep
|
Rest
|
Rest
|
Fri (3)
|
27 Sep
|
Rest
|
Rest
|
Sat (2)
|
28 Sep
|
3.2km (or 15 mins) easy, in racing kit.
|
5.04km @ 41:22 (8:13min/km)
https://connect.garmin.com/modern/activity/4103233585 |
Sun (1)
|
29 Sep
|
The Race
|
posted by Barefoot Pua at
5:57 PM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home