As discovered in phase 2, it is good to have a longer term roadmap help reduce the downtime in between. There are three main phases left.
The timings of the phases and overall aims
Phase 3 – 26th Jan – 15th Feb (Vienna half) (3 weeks)
Focus on half marathon speed and core stability. The overall aim here is to get below 1:40:43 in the half marathon.
Phase 4 – 16th Feb – 15th March (Barcelona marathon) (4 weeks)
Focus on increasing the miles and individual run distance (overall stamina). The aim here is to run a marathon in below 4 hours.
Phase 5 – 16th March – 12th April (Vienna Marathon) (4 weeks)
Focus on marathon speed- the aim here is to get below 3:30 in the Vienna City Marathon.
Phase 3 specifics
- An abs session every day
– 25 v sits– 500 hip raises– 50 Russian twists – legs raised,– 100 ankle touches– Plank opposite raises- 20– Side plank 30 seconds each side
- 2 runs home and a weekend half each week (55+km per week)
- Time all runs and improve times each week
Other points
- Assess foundation stones on a weekly basis – try to keep to targets on maintenance goals
Weekly update – 01.02.15
Only managed 2 weekly runs – no weekend one. Next week- Wednesday, Friday and Sunday for runs. Focus on diet, water and green tea. Didn’t manage the core workout- scrap this and focus on one target goal only. Weigh in on Thursday.