The Complete Guide On One Page

Because it's only a 19 week program, there isn't much time to play with. Consequently, the training program starts reasonably hard and gets harder quite quickly. If however, you can keep up with the program, then come race day you'll be able to go into the race with every confidence of achieving your sub 3 hour goal.

The table below is a modified version of the actual diary I kept on my computer in Microsoft Excel.

Firstly, here's the legend:

Legend

Long Run Alternate Exercise Medium Run / Tempo Run Rest Day Intervals

Guide To Abbreviations And Times

cu - chinup

pu - pushup

su - situp

hs - hill sprint

Times are usually given in the format "minutes:seconds" for each kilometre. For instance, 10 km run, hilly, ~4:45 means a run over 10 km of hilly terrain, with an average time of 4 minutes and 45 seconds per kilometre. You can calculate the total time by multiplying by 10, to give 47 minutes, 30 seconds. Something like "13 km 5:10 - 3:50" means a run starting at 5 minutes 10 second kilometre pace, gradually getting faster and finishing at 3 minute 50 second kilometre pace.

Some times, however, are total times for the entire training run. For example, "10 km UQ course 40:27", means 10 km in 40 minutes and 27 seconds. Some of the long runs have the timing splits for 5 or 10 km segments, for instance: "25 km uni circuit 21:40, 21:29, 21:31, 21:23, 20:56, 1:46:59" are the 5 km split times and also the total time for a 25 km long run.

Average heart rates are given for some of the long runs and also the races.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total KM
1 10 km run, hilly, ~4:45 Rest day 5x
800 metres 2:55
400 metres ~2:10
8 cu, 15 su, 30 pu
6 cu, 15 su, 30 pu
2 x
20 pu
7 km, ~5:45
hot, hilly
21 km, 2:00
flat
47
2 Rest day 8x
800 metres 3:12
400 metres ~2:10
9 cu, 20 cr, 30 pu
6 cu, 20 cr, 30 pu
12-13 km
5:10 - 3:50
Golf - 83 :) 26 km, ~5:45 pace
2:31 total time
30 pu, 15 cr
30 pu, 15 cr
10 pu
50
3 10 km UQ course
40:27
8 cu, 30 pu, 15 su
6 cu, 30 pu, 10 ru
Rest Day 13 km
~5:00 pace
2x 25 pu
1 x 15 su
31 km, 2:40
~5:10 pace
Rest Day 54
4 4 x 200 m hs
2 x 30 pu
9 cu, 6 cu
Rest day Soccer 15-5 (8)
~12 km ~4:35
Rest Day Rest Day ~7-8 km, 4:40 Rest Day 24
5 20 km
23:25, 23:25, 23:04, 21:40
1:31:34, 4:34
Rest day
Warm up, stretching
2 x 30 pu
4 x 800 m
2:42, 2:45, 2:49, 2:55
Rest Day InTraining 10 KM Easter Egg Run
38:47, HR: 185
Rest Day Rest Day 38
6 25 km, 2:05:18
Nige's place to story bridge, somewhat hilly
Tennis with Andrew
6-0, 6-4, 6-4
7cu, 30pu, 6cu, 30pu
8 x (800 m, 400 m)
~2:51, slow
Rest Day 2 x 5 km
18:58, 19:38
Kicking footy with Andrew
Kicking soccer ball with Trosty etc
20 km uni circuit
22:39, 21:37, 21:03, 19:28
75.6
7 Rest day 5 km recovery (slow)
30 pu, 3 x 10 pu
8 x (800 m, 400 m)
~2:47, slow
(inc. 1 x 2:30)
Rest Day UQ 5 KM Sunset Scamper
17:23, HR: 189
Rest Day 25 km uni circuit
21:40, 21:29, 21:31, 21:23, 20:56
1:46:59
53.6
8 Rest day ~11 km
47:24
Soccer 5-5 (3 or 4) Slow 5 km
2 x hill efforts (~180m)
8 x (800 m, 400 m)
~2:47, slow
Rest Day 20 km 5 km:19:15
10 km: ~50:00
5 km: 19:59
55.6
9 Rest day 5 km inc 3km @
~4 min/km
Rest day 3 x (800 m, 400 m)
~2:46, slow
Slow 5 km
inc. strides
Rest Day Lest We Forget Half Marathon
1:23:38, HR: 178
41.6
10 Rest day 5 km recovery (slow) Soccer 5-5 (3) 10x (800 m, 400 m)
~3:00, slow
20 slow pu
Rest Day 36 km, 3:12:35
Newfarm + 1xUQ
HR:147
Rest Day 59
11 ~10.6 km
52:25
Rest day Soccer 7-7 (5)
75 min sports massage
12x (800 m, 400 m)
~2:55, slow
Rest Day ~26 km, 2:04:05
Nige Story bridge + hills
HR:152
Rest Day 55
12 ~12 km
60:00
inc 3x2km@4min
~13 km
62:00
HR 158?
Soccer 6-4 (3/4) 12x (800 m, 400 m)
~2:56, slow
Rest Day ~35(37)km, 2:53:26
26:30|54:38|1:17:25|1:42|2:08:04|2:31:25HR:152
Rest Day 80.4
13 ~14km inc 3x2km
7:40|7:45|8:30
57:11 for 12 km
HR:151
~14km inc 2x5km
21:02|18:54
HR:172 (2nd 5 km)
Soccer 6-1 (4/5) 2 km recovery (slow) 12x (800 m, 400 m)
~2:55, slow
Rest Day 30(32)km, 2:01:07
20:46|40:45|1:00:41|1:20:45|1:40:54|2:01:07|HR:169
80
14 Rest Day 5 km recovery (slow) Soccer 1-6 (1)
~20km
1:40:02
HR:150
Rest Day ~7km inc 2x2km
20:08
HR:160
Rest Day 35(37)km, 2:48:00
HR:153
69
15 Rest Day 5 km recovery (slow)
25:19 (inc break)
HR: 142
12x (800 m, 400 m)
~2:49, slow
Rest Day ~14km inc 2x5km
18:48|19:39
HR:167 (2nd 5km)
Rest Day 42(46)km, 3:08:20
HR:est 160ish
83
16 Rest Day 5 km recovery (slow) 5 km recovery (slow) 12x (800 m, 400 m)
~2:47, slow
Rest Day 30(34)km, 2:14:??
HR:est 155
Match of tennis w. Justin
7-5
Rest Day
Soccer Trosts
62.4
17 ~10.6 km
51:01
HR: 147
Rest Day 5 km recovery (slow) 12x (800 m, 400 m)
~2:47, slow
Rest Day Rest Day 30(34)km, 2:03:39
HR:161
67.6
18 Rest Day 5 km recovery (slow) 9 km inc.
2 x 2 km reps
5 km in 19:41
HR: 165 (5 km)
Rest Day 8x (800 m, 400 m)
~2:45, slow
Rest Day 21(24)km, 1:29:33
HR:158
50.8
19 Rest Day 5 km recovery (slow)
22:45
Rest Day ~6km inc 1x2km
2 km@ 4:05 min/km
~5km inc 1x1km
1 km@4:09 min/km
Rest Day Gold Coast Full Marathon
42.195 km
2:59:39 HR:176
Time in Zone: 1:21
60.2

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