Thursday, November 11, 2010

My 6 weeks marathon plan

I would like to share with you my 6 weeks marathon plan. I know that 6 weeks is very short, but I had first of all to recover during September from a knee injury that happened late August at a 100km race. And I had been sick for 6 days during week 3. So it was not the ideal training, but I feel strong and confident. The hard part will be the weather, here is the forecast: 60% precipitation chance, 23km/h winds and 12°C. Not too bad :-D

This plan was designed by Philippe CALVARIN (France Elite Duathlon champion in 1993 and many other titles).


TRAINING PLAN STATUS
WEEK 1 50' jogging Compex

30' jog + 2 x (10 x 30''/30''), rest=4' jog + 10' jog OK

REST OK

50' jog (empty stomach) OK

REST OK

1:20 jog (last 20' @12km/h) OK

40' jog + 8km (marathon pace) + 3km (half marathon pace) + 2km (10km pace) + 10' jog OK
WEEK 2 REST OK

20' jog + 15 x 400m @15.6km/h, rest 200m jog + 10' jog OK

REST OK

1:30 jog (last 30' @12km/h) OK

40' jog + 12 x 1000m @12km/h, rest 200m jog + 10' jog OK

REST or 50' jog OK

Bike 2h + 1h jog 1h30+30'
WEEK 3 1:15 jog (last 15' @12km/h) Compex

20' jog + 20 x 500m @14km/h, rest 200m jog + 10' jog OK

REST OK

1:30 jog (last 30' @12km/h) 1h05

30' jog + 4 x 3000m @13km/h, rest 3' jog + 10' jog SICK

REST or 50' jog SICK

Bike 2h + 1h jog SICK
WEEK 4 1:15 jog (last 15' @12km/h) SICK

20' jog + 20 x 400m @17.6km/h, rest 100m jog + 10' jog SICK

REST SICK

1:30 jog (last 30' @12km/h) Try the 20 x 400m training => too hard

50' jog OK

REST OK

30' jog + 30' @ 12km/h + 10km (marathon pace) + 5km (half marathon pace) + 1km (10km pace) + 5' jog OK
WEEK 5 REST OK

1h jog OK

REST OK

20' jog + 3km @ 13km/h + 3' jog + 2km @ 13km/h + 10' jog OK

40' jog TIRED + RAIN SHOWERS

REST RAIN SHOWERS

1:15 jog RAIN SHOWERS
WEEK 6 REST RAIN SHOWERS

30' jog + 3km @ 13km/h TIRED + RAIN SHOWERS

30' jog TIRED + RAIN SHOWERS

REST 1h10

30' jog +5 straight lines OK

REST OK

Orléans MARATHON in 3:15 MARATHON

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