The Goal & Plan

GOAL: Gail wanted to run her first ever Sub 5 Hour Marathon.

FITNESS: Gail had completed the London Marathon in 5 hours and 25 minutes a few weeks before starting this plan so had a good base level of fitness.

PLAN: 1 Long Run a week, slowly adding mileage in the build up to the race. Base Mileage of around 25 miles a week, made up of 3 shorter additional runs.

Training Plan 1 Stats
Runner Gail Seal
Weeks 16
Ave Distance 38.6km
Runs Per Week 4.5

Long Run x1

1 Long run a week. Easy Pace. Longest run of 20 miles, 3 weeks before race day but in race conditions.

Fartleks/Tempo

A weekley session of fartleks or a tempo to help with speed and maintain variety in the training.

Base Mileage 25 miles

Some weeks Gail would do 2 long runs depending on her schedule. Total distance built up over time.

Cross Training

Boxercise classes every week to help with upper body strength and working on core stability.

The Journey

The Journey began with a run streak in June in which she ran everyday. Perhaps not ideal but certainly good for keeping Gail motivated after London Marathon.

She dropped her long runs back and started building them up slowly, reaching her 20 mile peak at Draycote Water, 3 weeks before the Marathon. Always a good idea to do it in a race. Good thinking Gail.

Gail was a regular at parkrun, beating her PB 4 times during this plan and reaching the 100 milestone. Amazeballs!! She smashed her PB at London Asics 10K as well.

Gail even planned her holiday to make sure there was a parkrun nearby. Now that’s commitment! #loveparkrun

The plan worked a treat (don’t they always) and at Berlin she ran 4:46, well under her 5 hour target and 40 minutes quicker than London.

Be Like Gail, set yourself a goal, devise a plan and smash your PB’s.

Lessons Learned

  • Take photos of yourself to look back on!

  • Seek out new routes and embrace running in all types of weather.

  • Set your self little goals, whether that’s a new PB or something like getting up to 10 parkruns.

  • Share your achievements! You just might inspire someone else!

Races

0
Victoria Docks parkrun
0
Walthomstow parkrun
0
Asics London 10k
0
Draycote Water 20 Miler
0
Berlin Marathon

Week by Week

Week Long Run Runs Distance
1 9.2k (5.7) 7 46.2k (28.7)
2 8.5k (5.3) 7 37.9k (23.5)
3 11k (6.8) 6 40.8k (24.5)
4 3 16.2k (10.1)
5 12.9k (8) 4 31k (19.3)
6 16k (9.9) 5 48.9k (30.4)
7 18k (11.2) 4 30.1k (18.7)
8 20k (12.4) 3 36.1k (22.4)
9 13.3k (8.3) 5 36.6k (22.7)
10 20.4k (12.7) 4 38.4k (23.9)
11 27.5k (17.1) 5 53.1k (33)
12 31k (19.3) 3 37.8k (23.5)
13 32.8k (20.2) 5 56.7k (35.2)
14 13.5k (8.4) 4 33.4k (20.8)
15 3 15.8k (9.8)
16 42.2k (26.2) 4 58.2k (36.2)
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