Insight Into | The Mission Marathon Journey Begins

As you may have read in my previous post back in November, I got through to the final selection for the Runners World x Vifit Sport Mission Marathon squad. Whilst I had the most unreal day, meeting other like minded runners all with the aspiration to win a spot for the Spring marathon, never did I dream I would actually win!

But 1 month later, I received the long-awaited email to my inbox informing me I had been selected as the ambassador for the Speed Demons squad (with the aim of breaking a 3hr marathon). As a result I have been allocated a coach, nutritionist and a spot in the marathon in April. So where does that leave me now? In a state of excitement (and a little daunted) by the months ahead. With Tokyo marathon in February I am hoping this will be the perfect training race to judge what I need to work on for London. With this in mind, Jane Vongvorachoti (Olympic runner) has provided me with my first training plan, which I will be sharing with you along the way – the first month of which you can see below:

Week 1 – Total Miles: 46

Monday – 7 miles easy with 10x100m strides
Tuesday – progressive run-3 miles at 5min pace, 3 miles at 4.30,3 miles at 4.20
Wednesday – easy 6 mile run with 5x100m strides
Thursday – 2 mile warmup, some running drills then 16×400 @ 3.30 pace rest is 400m jog, cd 1 mile jog
Friday – recovery run 5 miles
Saturday – 13 miles easy pace about 5-4.30 pace, should feel easy then 5x50m strides after
Sunday – rest

Week 2 – Total Miles: 49

Monday – 2 miles easy then, 10x high knees, buttkicks, sprints up a 50m hill then 3 minute rest and run 4miles hard recovery 1 mile
Tuesday – 8 miles recovery run and 5x 50m strides
Wednesday – Rest
Thursday – 2 mile warmup, drills, 8×600@ 3.40 pace, recovery 400 m jog cooldown 1 mile, do core work afterwards for 20 minutes
Friday – recovery run 6 miles in morning. in PM run 4 miles recovery
Saturday – 14miles approx 4.30s-4.40s easy with last 3 miles at MP (4.09)
Sunday – Recovery 4 miles

Week 3 – Total Miles: 52

Monday – 10 miles progressive, start at 4.40s min miles and slowly bring down pace to 4.10 pace
Tuesday – 2 mile warmup, running drills, 8×800 at 3.45-3.50 pace recovery is 400mjog, cd 2 miles
Wednesday – Rest
Thursday – 1 mile warmup, 6 mile tempo run at 4.09 for first 3 miles then try to bring the pace down to 4.00s if you can), 2 mile cooldown
Friday – recovery run 7 miles and 5x100m strides
Saturday – 13 miles easy at about 5.20 pace to 5.00, 5x 50m strides
Sunday – Recovery 5 miles

Week 4 – Total Miles: 54

Monday – 4 miles easy then 10x 60m hills hard, walk back down for recovery, then 3 miles hard effort, 1 mile cooldown
Tuesday – 8 miles recovery with 8x 50m strides
Wednesday – 6 miles easy with 10x50m strides and core work for 20 minutes
Thursday – 3 mile warmup, 2×3 miles at 4.05 -4.00 pace with 2-3 min recovery, cd 1 mile
Friday – recovery 7 miles
Saturday – 15 miles with last 4 at 4.09 pace
Sunday – Rest

Please do let me know if you have any questions, or any tips that can help me on my journey!

Thank you, The Habit Hunter x

Follow:
Share:

Leave a Reply