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.
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.
Week by Week
|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)|
|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)|
|16||42.2k (26.2)||4||58.2k (36.2)|