THREE O FIVE

How to create a Marathon training schedule? I'm going to share how I came up with this training program for the SCKLM this year. Before that, I would like to clarify a few things: i) This is not a guarantee program . There is no such thing called guarantee. I'm just sharing the idea. Not the exact distance, pace or workout. It might not work for everyone. Please try and error. ii) There are plenty of training schedules made by world famous coaches and runners. The reason I don't really use their schedules is because most of them are customized for a final goal run. They usually start with a few weeks of base building phase and have a few micro cycles targeting different body systems which will make us peak right before the final goal run. For me, I prefer to start straight with some speed works and hope to perform well in other races throughout the whole training cycle . The fundamental training philosophy is still almost the same. The consequence of doing the speed wor...

I was not sure if I wanted to write about this. I actually planned to just bury it and not to mention it at all but after talking to a few friends I changed my mind. They told me to write it out and then get over it. I was actually fine and got over it for some time already but I thought I should also write it to keep it as a memory. Before that, let me put one selfie first. LOL Whoa! Who is this handsome dude! Alright, it was a DNF. If this was an usual DNF I won't be so upset but this wasn't. This DNF was quite unusual, it was a significant one. Yes, I DNF the Macau Marathon due to the injury. Why was it so significant? It was a race that I had prepared for 25 weeks. Yes, it's not a typo, it's fucking 25 weeks! I can't tell you how I felt the moment I DNF! Although I had been half expecting it I still got hit pretty badly. No words to describe. I think I will just share my training log and it will explain. My 25 weeks training logs! You might arg...

跑了这么多次，这次富邦马拉松的成就及满足感是笔墨不可形容的。每次的马拉松赛总带点遗憾，两个月前的SCKLM虽破330可是抽筋收场，去年的上马没抽可是未能破330。这次既破纪录也未抽，可算是出道以来个人最佳作品！哈哈！从未如此满意！这次也是这么多马拉松赛最爽的一次。通常破个人最佳的马拉松赛从准备过程到比赛都是可泣可歌，这次不然，稍微轻松！没期待就没准备，有此成绩堪称奇迹！ 先放一张成绩照，当时根据表计算是3:17:10 筹备篇 筹备也没什么好说的。回顾SCKLM的训练，SCKLM的训练，最高周里数达100公里，SCKLM后最高周里数不足40公里，更有数周接近或甚至0公里。训练不堪入目！ SCKLM的练习 Fubon 10星期的练习 330目标达成后松懈了下来，也没期待富邦会跑得如何，没期待就没准备。也许是SCKLM前过度训练导致免疫系统下降，身体弱了许多。整个11~12月就反反复复的在生病，发烧了几次。比赛前一两个星期还在腹泻，比赛前一晚还在嗑喉咙痛及伤风药。用来做测试的PJ半马赛跑得马马虎虎，1:34:00的成绩在这种体能状况下算是非常好的成绩了。卡波罗也差点忘了，本来是打算根据SCKLM的方式准备4天，谁知道第一天全忘了，直到第二天的晚餐才记得，就乱补了两天。睡眠也不足，星期四晚上收拾行李摸到凌晨4点，睡不足5小时。星期五晚上班机延迟抵达旅店已经半夜2点，睡不足4小时。星期六晚上更不用说，超high的完全睡不到，睡了一个质量极差的4小时左右就出发比赛了。目标是多少呢？完赛就好！他妈的，没人相信我，我确实是抱着完赛就好的心情，哈哈！但目标和执行是两码事，虽没目标但还是会全力以赴，就随缘吧！ 赛前篇 当天5点左右在旅店楼下的7-11和VC，ET，BK，HX，YY，FL会面，一起吃早餐然后出发！一走出7-11，温度16c，冷到！我只穿了一件普通的tshirt及短裤，懒惰寄存所以必须付出代价，想到待会开跑后会暖和一点。6点左右抵达赛场，和一班大马跑友大概30~40位见面，这次大马参与者听说有过百，极其盛大！还要感谢LC和台湾朋友的盛情招待，他们免费提供补给及帮大伙儿看包包，简直就是VIP待遇，热情周到！拍照留念后，我没等大家，大约20分钟前就自个儿前往起跑点。全马半马一共两万人左右一起开跑，要和半马一起争跑，所以必须提早进...

I wrote a 10k training program article recently and got published on healthworks.my: http://www.healthworks.my/10k-training-plan . I provided the schedule and the content in the points form and Adele  helped to finish up the article. Thanks for her help. Below is the article with slight modification. ---------------------- Are you about to sign up for your first 10KM race? Or are you a seasoned runner looking to improve on your speed in your next 10K race? Either ways, the training programme below will help you rev up your engines to finish your race in record time! What you see below is a simple 12-week training programme. If you’re an experienced runner, this will help you improve your 10K time. If you’re just starting out, this plan will guarantee that you finish within the qualifying time (as long as you stick to the plan!). The 10K training plan is pretty straightforward. Aim to do 2 key workouts a week (hills, intervals, tempo, hard runs) followed by easy runs along t...