8th sept to 14th sept training program (13 weeks to stand chart 10k, 1/2 marathon and marathon)!!!

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training are organised in different phases or cycles. each phase or cycle focus on different aspect of training like endurance, form, speed, strength, race specific pace, pace work and so forth.

there are macro cycle that last 4 weeks and micro cycle that last for a week.
there are many different terms to describe the different things we focus on a monthly or weekly basis.
the important thing is to know what are the keys workouts of each week and things you want to achieve for each session.

now we are at the base building phase.
for long distance races like marathon or even ½ marathon, a lot more time is spent on building up the base and getting used to the duration and good form rather than working on the speed and intensity of the race.

the long runs are the key, the speed work focus on helping you to maintain good form when tired and for your muscle to be efficient.

below is the training program for runners wanting to do different distances for the race.
it is a 3 sessions per week program.
try to run alternate days and on your rest day, you can cross train or do other training like cycling, swimming or walking. any aerobic would be great.
sample program
monday: run session 1, intervals at tampines sports complex
tuesday : walking my dog with friends for 45mins at bishan park
Wednesday : run session 2, tempo run at botanic gardens
thursday : swim 1hr at bedok swimming pool
friday: rest!
saturday : long run with group
sunday : church, family time and makan time!

first time marathoners (running 42km)

Run 1 – intervals session

1.5km warm up,
6×800m (90secs RI or rest interval)
1.5km warm down

(if you are not familiar with speed work then do fartlek run 30min of 10 sets of 2min easy, 1 min hard, remember to do the warm up and warm down)

Run 2 – tempo run

1.5km warm up
8km marathon pace
1.5km warm down

Run 3 – long run

21km at + 30secs slower than projected marathon pace

for half marathon or 21km

run 1 – interval

1.5km warm up,
400, 600, 800, 1200, 800, 600, 400 with 400m Rest Interval of jogging rest after each short run. run 400m hard and jog to recover for 400m before running another interval of 600m
1.5km cool down

run 2 – tempo

1.5km warm up,
8km at short tempo pace,
1.5km warm down

run 3 – long run

15km at 15secs slower than projected half marathon pace

for 10km runners

run 1 – intervals

1.5km warm up,
6×400m with 400m walk/jog rest,
1.5km warm down

run 2 – tempo

1.5km warm up
5km tempo run (run it at a pace slower than your best 2.4km but faster than your 10km race pace if you are unsure of pace. you should not be able to talk but able to grunt during the workout)
1.5km warm down

run 3 – long run

8km at long tempo pace (if unsure about the pace you can have a conservation but yet not intellectual discourse)

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