The Melbourne Marathon is the right one to do next, although it does begin to get hot in Brisbane around that time. I will be training in hotter climate by October. Here is my training plan courtesy of Google Calendar:
I have tweaked the plan a little here and there - Increased all the Sunday runs by 10 mins (apart from the 3hr runs), and the mid-week long run by 10mins too. I have also increased the reps for a few of the intervals and the hills sessions. In detail:
- For the three hour runs, I have 4 in total. I do one a little earlier in the schedule compared to last time, and then back off for a week, then do 3 in a row
- The mid week and end of week LONG training runs are all to be run at a lower intensity. And I plan to put in 20-30 minutes at the end of the run at 4:30min/km pace. This plan is to be done in the 3hr runs as well. SO it will be important to run sufficiently easy enough to make this possible.
- All other non-speed runs will be run at recovery pace
- SPEED runs are where I put speed in
The changes are all to address the problem I feel I have had - I have plenty of speed, but lack endurance. Running slightly longer, lower intensity should bring that extra endurance I need. And running at 4:30 pace for the last 20-30mins in the longer runs should help to condition me in running at that pace while fatigued.
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