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...

There are tools and apps to help us to find out our training pace. For example: Mcmillan Running Calculator or Jack Daniels' VDOT Running Calculator . But I prefer to do my own calculation so that I can have the full control to customize it. This is how it can be done. First, we will need 1 of our recent race time. Any race between 5km to 21.1km can be taken as the benchmark. Race shorter or longer than this range is not recommended as they will yield not so accurate result. If you do not have a race then it's recommended to do a time trial. Say for example: Your 10km race time is 50 minutes. What will be your training pace for Marathon? Here are the steps: 1. Remember this formula T 2 = T 1 x (D 2 ÷ D1) 1.07 P 2 = T 1 x (D 2 ÷ D1) 1.07 ÷ D 2 Where, T 1 is the time achieved for D 1 . T 2 is the time predicted for D 2 . D 1 is the distance over which the initial time is achieved. D 2 is the distance for which the time is to be predicted. P 1 is t...

SIMPLE I use this formula to predict my race time. It's quite accurate. Google "Pete Riegel" for more information. T2=T1*(D2/D1)^1.06 Example 1: If your 5k race time is 20:00. Your 10k race time will be: 20:00 * (10 / 5) ^ 1.06 = 41:42 Example 2: If your 21.1k race time is 1:51:13. Your 10k race time will be: 1:51:13 * (10 / 21.1) ^ 1.06 = 50:24 This formula can apply under most circumstances for the race time prediction between 5km to 42km and if you do not require very accurate timing. However, if you want to be very precise then you might need to read the following sections. ADVANCE Everyone is different The value of 1.06 given for the exponent is quite unachievable for most of the people. It's different for everyone. You will have to experience and adjust the exponent value yourself. For example: mine is somewhere around 1.07~1.08 for most of the time. If you are a sprinter type of runner, then it's maybe somewhere around 1.09~1.10. If you a...