Monday - Run 50'/1h under 4'30''/km (7'12''/mile)
Tuesday - 3 x 1.000m (sub 3'10'', progressing to sub 3'00'')
Wednesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Thursday - Run 40'/45' under 4'30''/km (7'12''/mile)
Friday - 8-10 x 400m (sub 72'', progressing to sub 68'')
Saturday - Run 40'/45' under 4'30''/km (7'12''/mile)
Sunday - Run 1h/1h20' under 4'30''/km (7'12''/mile)

Monday - 5 x 800m (sub 2'32'', progressing to sub 2'24'')
Tuesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Wednesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Thursday - 10-12 x 200m (sub 33'', progressing to sub 30'')
Friday - 45'/50' (as you feel like but not fast)
Saturday - 25'/30' easy pace 5K/7K - 3miles/4miles
Sunday - Race - either all-out or at least 90% total effort


Reps can be replaced by fartlek (the runner must be disciplined not to go slower than he should just because it is hurting) or hill reps.

No hills though in the last fast session before a race.

With this type of training I manage to be very consistent and run 10K sub 35'30'' even when skipping one or two of the fast sessions over a one month period.
When I go into another cycle I change the distances (1.500m/1.200m/1.000/800m for the "long ones" and 600m/500m/400m/300m/200m for the "short ones").

I'm surprised that you say you do 35min + with this level of training. The speed sessions are really impressive. I do very little speedwork and achieve your 10k time, (aged 49).When I did speedwork as you suggest I did better but hated the training!!

Hi Treadmill
With that sort of training I know I can run 35'30'' no problem. I have competed mostly on hilly 10Ks.
I have only done one race in the last few years where I could have an idea of my value for the 10K and that was last September in a course with 9.750 m and only one hill. It was a very hot day and still I ran 33'29''. My PB is 34'21'' from 1996 so I guess that type of training can get you to sub 34'.
Last April, with only a few fartleks and hills for speedwork I ran 35'27''.
What is your PB? And where do you live now? It would be great to go to a race together. We could push each other to a very good time
I really want to go sub 34' someday soon

What were the recoveries on your reps?
Why 1.20 as your long run? Why not 2hrs?

Dear Guys,

Am new to this site and serious running, but have just signed for the New York marathon November 4th this year.

Can you recommend any training scedules, broken down into weeks? I have some from the official site but they're for 15 to 18 weeks, I'm 27 weeks away, can anyone recommend one?

Thanks!

Kittylocust,
I am 2 weeks away from my second marathon.
I have devised my own training plan. If it works I will share it with you in the Training sub-Forum under a new thread

Fulmar.

That would be great, let me know, and good luck with the Marathon, where are you running it?

Thank you Kittylocust
I will start a new thread to get some tips and support
I will be running it in Lodz, Poland.
See you in the new thread

From what I've read, your longest run should be double your target time for your target distance, so if you're aiming 35ish minutes, then double that is in the region of 1hour to 1hour20.

If you run longer, you are training and optimising your body for a distance other than 10k?

Rests would probably be around 60secs, but not more than 2 minutes?

Fulmar, you should be running 32's if you're doing that training, mind you, if you're not you might want to look at the number of miles you're doing and increase that.

But if you're running enough miles and if you're repping sub 3 mins for km reps then you're either having way too much rest or you're way under performing in your races!

Running 200's in sub 30 secs doesn't mean much without the rest time. 200's should be off 30-40 sec turn around.

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