QCIM Training Plan

By God’s grace, this training plan will be my guide. Will revise if necessary. Will update as soon as possible. Will incorporate wise and reasonable work-outs to improve my VO2 max and LT. Will also take great caution (as always) on junk miles. I do plan to have a quality work-out. Given the many factors that could greatly affect the plan like work schedules, I will put high priority to the practice of RPE and Heart Rate Training.

(Training Plan derived from SmartCoach) with proper guidance of someone very knowledgeable on the FIRST Training Plan.

1st Week – 50 kms
August 17, 2010 Easy Run 11 kms @ 6:54
August 19, 2010 Tempo Run. 2 kms Warm-Up. 6 kms @ 5:57. 2 kms Cool-Down.
August 20, 2010 Easy Run 10 kms @ 6:54
August 22, 2010 Long Run 19 kms @ 6:54

2nd Week – 53 kms – Will definitely go way over. Ultrarun week.
August 24, 2010 Easy Run 10 kms (Reduce to 5kms EASY)
August 26, 2010 Speedwork. 2 x 1600. (Reduce to 3 kms EASY)
August 27, 2010 Easy 10 kms @ 6:54 (Reduce to 3 kms EASY)
August 29, 2010 Long Run 22 kms @ 6:54 (2nd PAU 65kms Ilocos)

3rd Week – 57 kms
August 31, 2010 Easy Run 10 kms @ 6:54 (Reduce if Necessary)
September 02, 2010 Tempo Run. 1.5 kms Warm-Up. 8 kms @ 6:01. 1.5 kms Cool-Down.
September 03, 2010 Easy Run 10 kms @ 6:54 (Reduce if Necessary)
September 05, 2010 Long Run 26 kms @ 6:54

04th Week – 44 kms
September 07, 2010 Easy Run 11 kms @ 6:54
September 09, 2010 Easy Run 11 kms @ 6:54
September 10, 2010 Easy Run 11 kms @ 6:54
September 12, 2010 Easy Run 11 kms @ 6:54

05th Week – 60 kms
September 14, 2010 Easy Run 10 kms @ 6:50
September 16, 2010 Tempo Run. 1.5 kms Warm-Up. 10 kms @ 6:00. 1.5 kms Cool-Down
September 17, 2010 Easy Run 8 kms @ 6:50
September 19, 2010 Long Run 29 kms @ 6:50

06th Week – 63 kms
September 21, 2010 Easy Run 10 kms @ 6:50
September 23, 2010 Speedwork. 1.6 kms Warm-Up. 3 x 1600 w/ 800 jogs. 1.6 kms Cool-Down
September 24, 2010 Easy Run 10 kms @ 6:50
September 26, 2010 Long Run 32 kms @ 6:50

07th Week – 66 kms
September 28, 2010 Easy Run 13 kms @ 6:50
September 30, 2010 Tempo Run. 1.5 kms Warm-Up. 11 kms @ 6:04. 1.5 kms Cool-Down
October 01, 2010 Easy Run 13 kms @ 6:50
October 03, 2010 Long Run 26 kms @ 6:50

08th Week – 53 kms
October 05, 2010 Easy Run 13 kms @ 6:50
October 07, 2010 Easy Run 13 kms @ 6:50 (Reduce to 11 kms EASY)
October 08, 2010 Easy Run 13 kms @ 6:50 (Reduce to 8 kms EASY)
October 10, 2010 Easy Run 14 kms @ 6:50 (Milo San Pablo 21 kms)

09th Week – 69 kms
October 12, 2010 Easy Run 11 kms @ 6:46
October 14, 2010 Tempo Run. 1.5 kms Warm-Up. 13 kms @ 6:03. 1.5 kms Cool-Down
October 15, 2010 Easy Run 10 kms @ 6:46
October 17, 2010 Long Run 32 kms @ 6:46

10th Week – 72 kms
October 19, 2010 Easy Run 16 kms @ 6:46
October 21, 2010 Speedwork. 1.6 kms Warm-Up. 4 x 1600 w/ 800 jogs. 1.6 kms Cool-Down
October 22, 2010 Easy Run 16 kms @ 6:46
October 24, 2010 Long Run 26 kms @ 6:46

11th Week – 74 kms
October 26, 2010 Easy Run 14 kms @ 6:46
October 28, 2010 Tempo Run. 1.5 kms Warm-Up. 11 kms @ 6:00. 1.5 kms Cool-Down.
October 29, 2010 Easy Run 14 kms @ 6:46
October 31, 2010 Long Run 32 kms @ 6:46

12th Week – 58 kms
November 02, 2010 Easy Run 14 kms @ 6:46
November 04, 2010 Easy Run 14 kms @ 6:46
November 05, 2010 Easy Run 14 kms @ 6:46
November 07, 2010 Long Run 16 kms @ 6:46

13th Week – 78 kms
November 09, 2010 Easy Run 16 kms @ 6:42 (Reduce to 10 kms EASY)
November 11, 2010 Tempo Run. 2 kms Warm-Up. 10 kms @ 5:53. 2 kms Cool-Down.
November 12, 2010 Easy Run 16 kms @ 6:42 (Reduce to 6 kms EASY)
November 14, 2010 Long Run 32 kms @ 6:42 (3rd PAU 50 kms Tagaytay)

14th Week – 61 kms
November 16, 2010 Easy Run 14 kms @ 6:42
November 18, 2010 Speedwork. 1.6 kms Warm-Up. 4 x 1600 in 8:42 w/ 800 jogs. 1.6 kms Cool-

Down
November 19, 2010 Easy Run 14 kms @ 6:42
November 21, 2010 Long Run 19 kms @ 6:42

15th Week – 42 kms
November 23, 2010 Easy Run 10 kms @ 6:42
November 25, 2010 Tempo Run 1.5 kms Warm-Up. 8 kms @ 5:50. 1.5 kms Cool-Down.
November 26, 2010 Easy Run 8 kms @ 6:42
November 28, 2010 Long Run 13 kms @ 6:42

16th Week – 62 kms
November 30, 2010 Easy 5 kms @ 6:54
December 02, 2010 2 kms Warm-Up. 6 kms @ 5:57. 2 kms Cool-Down.
December 03, 2010 Easy 5 kms @ 6:54
December 05, 2010 QCIM Marathon Race Day. @6:14 = Finish Time of 04:23:24

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6 responses

  1. all the best pards sa QCIM! You can doh et!!! 😀

  2. Damn, that sound’s so easy if you think about it.

  3. This is really unbelivable. I cannot believe in this article.

  4. Nice training plan! I am sure you’ll do well in QCIM. Hope I can get some of the info and incorporate in my own training plan. Is it OK?

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Storyshucker

A blog full of humorous and poignant observations.

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Saving myself from the world one adventure at a time

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