Change of Plan

Previously, I have a posted a marathon training plan for December’s QCIM. Change of plan. I will train for Cebu instead and will race.

For QCIM, I’d run the 21Kms. As a pacer, maybe.

By God’s grace, I hope to accomplish this. A 4-hour marathon by January, 2011.

1st Week – 50 kms
September 21, Easy 11K @ 6:37
September 23, Tempo 10K. 2K WU, 6K @ 5:41, 2K CD
September 24, Easy 10K @ 6:37
September 26, Long 19K @ 6:37

2nd Week – 53 kms
September 28, Easy 10K @ 6:37
September 30, Tempo 11K. 1.5K WU, 08K @ 5:44, 1.5K CD
October 01, Easy 10K @ 6:37
October 03, Long 26K @ 6:37

3rd Week – 57 kms
October 05, Easy 10K @ 6:37
October 07, Tempo 11K. 1.5K WU, 08K @ 5:44, 1.5K CD
October 08, Easy 10K @ 6:37
October 10, Long 26K @ 6:37 (MILO LAGUNA! 21K) +5!

04th Week – 44 kms
October 12, Easy 11K @ 6:37
October 14, Easy 11K @ 6:37
October 15, Easy 11K @ 6:37
October 17, Easy 11K @ 6:37

05th Week – 60 kms
October 19, Easy 10K @ 6:33
October 21, Tempo 13K. 1.5K WU, 10K @ 5:44, 1.5K CD
October 22, Easy 8K @ 6:33
October 24, Long 29K @ 6:33

06th Week – 63 kms
October 26, Easy 10K @ 6:33
October 28, Tempo 13K. 1.5K WU, 10K @ 5:44, 1.5K CD
October 29, Easy 08K @ 6:33
October 31, Long 29K @ 6:33

07th Week – 66 kms
November 02, Easy 13K @ 6:33
November 04, Tempo 14K. 1.5K WU, 11K @ 5:47, 1.5K CD
November 05, Easy 13K @ 6:33
November 07, Long 26K @ 6:33 (NB @ CLARK 25K!) +1!

08th Week – 53 kms
November 09, Easy 13K @ 6:33
November 11, Easy 13K @ 6:33
November 12, Easy 13K @ 6:33
November 14, Easy 14K @ 6:33 (3rd PAU 50K?)

09th Week – 69 kms
November 16, Easy 11K @ 6:29
November 18, Tempo 16K. 1.5K WU, 13K @ 5:46, 1.5K CD
November 19, Easy 10K @ 6:29
November 21, Long 32K @ 6:29

10th Week – 72 kms
November 23, Easy 16K @ 6:29
November 25, Speed 14K. 4 x 1600 in 8:23 w/ 800 jogs WU + CD
November 26, Easy 16K @ 6:29
November 28, Long 26K @ 6:29

11th Week – 74 kms
November 30, Easy 14K @ 6:29
December 02, Tempo 14K. 1.5K WU, 11K @ 5:43, 1.5K CD
December 03, Easy 14K @ 6:29
December 05, Long 32K @ 6:29

12th Week – 58 kms
December 07, Easy 14K @ 6:29
December 09, Easy 14K @ 6:29
December 10, Easy 14K @ 6:29
December 12, Long 16K @ 6:29

13th Week – 78 kms
December 14, Easy 16K @ 6:25
December 16, Tempo 14K. 2K WU, 10K @ 5:37, 2K CD
December 17, Easy 16K @ 6:25
December 19, Long 32K @ 6:25

14th Week – 61 kms
December 21, Easy 14K @ 6:25
December 23, Speed 14K. 4 x 1600 in 8:17 w/ 800 jogs. WU + CD
December 24, Easy 14K @ 6:25
December 26, Long 19K @ 6:25

15th Week – 42 kms
December 28, Easy 5K @ 6:25
December 30, Tempo 11K. 1.5K WU, 8K @ 5:33, 1.5K CD
December 31, Easy 8K @ 6:25
January 02, Long Run 13K @ 6:25

16th Week – 62 kms
January 04, Easy 5K @ 6:37
January 06, Tempo 10K. 2K WU, 6K @ 5:41 2K CD
January 07, Easy 5K @ 6:37
January 09, 2011 Cebu Marathon Race Day. @5:56 = Finish Time of 04:11:03

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3 responses

  1. goodluck coach….

  2. The Break Your PR plan over at http://www.marathondominator.com is the best marathon training program I’ve yet seen. You should check it out. Goog luck!

  3. ayy lungkot… di ka na pala mag-FM sa QCIM (wala na bang pacers?)

    inggitin nyo na lang kami sa Cebu FM nyo, good luck! 😀

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Storyshucker

A blog full of humorous and poignant observations.

The wANNEderess

Saving myself from the world one adventure at a time

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