My next big 'A' goal is a sub 3 Hour Marathon at Boston 2012.
To that end I have come up with a plan so cunning you could stick a tail on it and call it a weasel. Im going to get myself in sub 2:50 shape and then run a controlled sub 3 pace. It's fool proof I tell you.
So over the past few weeks Ive been doing a bit of research, looking at how I trained for munster, looking at what worked, where i can improve. Where I can tweak my training to get a better result, I have put together a training plan.
The Training Plan
My training for Boston is going to be once again bassed on Lydiard. Which means high millage in the Aerobic Zone. For Münster I mistook the variance in Aerobic pace, that is in a Lydiard Plan for the effort of the workout. Its not all about running at the same pace every day. There should be a lot of variation in paces, form the slow pace of the weekly long run, right up too the Sub LT threshold runs at faster than Marathon Pace. I will be including a lot more varience in my pace in this training round.
Another big change for me will be the shift to training in the mornings. My running group meets in the evenings, unfortunately the groups normal pace is now a slower recovery jog pace for me, with 3 group runs during the week, I was simply loosing too much training time. The shift to training mornings allows me to train at my pace every day, and then use the group runs as additional recovery paced jogging. I have already given pre-dawn running a trial and it works for me
My current training break will officially end on Nov 27 when i run the Aasee Candlelight 10k in Munster. In the fist few weeks of training after that I will be building up the millage, and time spent running with the goal of follow the plan below.
Mon: AM - 75 min Easy or a Progress assesment, PM - Recovery Jog
Tue: AM - 120 min Medium Effort Pace, PM - Cross training
Wed: AM - 80 min Easy, PM - Recovery Jog
Thur: AM - 130 min Medium Effort Pace, PM - Cross training
Fri: AM - 60 min Sub LT (Hard Aerobic Effort Pace), PM - Recovery Jog
Sat: 90 min Marathon Pace Conditioning.
Sun: 180 min Easy Effort Pace.
I will endeavour to be better about doing a proper warmup routine prior to my morning runs. I will continue to Include a core strength program in my training. I am planning to add a once weekly stretching regime, although not immediately prior or post running workout.
In February I will be running the Hamm Winter Lauf Series. 10k, 15k, and HM. These provide a really good estimate of Marathon form when you add all three results together. For example my total in 2011 was 3:24 and then I ran 3:23 in Vieena. I will not do any tapering for these races, and after them I wont race again until Boston, that way I hope to elimate the inconsistency that I had prior to Münster due to tappering for HM races.