Hints of Improvement in Marathon training: week 3 of 29

Posted On 13/04/2021

In only the third week of marathon training there are hints I’m on the right path.

To achieve a sub-3 hour marathon there is that nagging feeling my long runs are no where near fast enough. At around 6:00/km that is a long way from the 4:12/km required on race day.

My third long run hinted improvement is on the way. A little faster than 6:00/km. More importantly it felt so much easier. Something clicked and run felt right.

There was a flow to it. Running was natural.

With 26 weeks to go we don’t need to be smashing out race pace times. This is still general preparation. This is the time to focus on building the base and letting the body adapt.

Details as follows:

Workouts: 5/4/2021 – 11/4/2021

Monday, April 5, 2021

Run
Completed: 4.44 km ~ 31:18 (7:03 min/km)
Post Workout Notes:
Run with Ace at his pace

Run
Mid-Long 1:36
Planned: 1:36:00
Z2
Completed: 14.76 km ~ 1:20:23 (5:26 min/km)
Post Workout Notes:
Jaya kept me company on her bike.
Just ran at what comfortable which ended sitting perfectly in zone 2. Kept to 14.7km because of extra
4km an hour earlier

Tuesday, April 6, 2021

Rest Day

Wednesday, April 7, 2021

Run – VO2 Max
Billat 30:30
30sec @vVO2m / 30sec @ 50%vVO2m until unable to run
Completed: 5.82 km ~ 34:02 (5:50 min/km)
Post Workout Notes:
15x ran it better than last week, but only one extra rep

Run
Completed: 1.39 km ~ 9:30 (6:52 min/km)
Post Workout Notes:
Extra cool down

Thursday, April 8, 2021

Run
Easy
20-60min Z1-2
super easy, relaxed
Completed: 5.54 km ~ 34:20 (6:11 min/km)

Friday, April 9, 2021

Run
LONG 2:14
Planned: 2:14:00
Z2
Completed: 22.59 km ~ 2:14:06 (5:56 min/km)
Post Workout Notes:
Felt way better than last long run. Relaxed and nothing really a struggle. Pace a bit better and only
some mild decoupling around 2:00

Saturday, April 10, 2021

Run
Easy
20-60min Z1-2
super easy, relaxed
Completed: 5.5 km ~ 40:00 (7:16 min/km)
Post Workout Notes:
Run with CC. Legs smashed

Sunday, April 11, 2021

Run
Completed: 4.1 km ~ 23:22 (5:41 min/km)
Post Workout Notes:
Still feeling the long run

Totals

Completed Run: 64.13 km ~ 6:27:04

Don’t forget you can get even more insight into the marathon training at the Running Alive Youtube

If you missed the previous weeks of the Marathon Project 2021 get back onto these posts:

1st Week

2nd Week