Wednesday, August 17, 2011
Clayton's marathon training
Clayton's-the drink you have when you're not having a drink-is sort of the perfect analogy for where I'm at with my running at present. I'm studying, preparing, and learning about how to build a base for a race that I am not yet running!
So what is base building, anyway? To my understanding, it's building a strong body and strong legs with a good amount of miles in them that are ready to undertake the challenges of a heavier training program.
I have more reading to do, but I think I've figured out some basic goals to work on while I work towards choosing the right race, with the right plan.
At present, my weeks are topping out at around 25k. I plan to increase this to 30k (slowly, always slowly) by adding extra distance to each run. So for example, last week I ran 7ks on Tuesday, 5.6ks on Thursday, 3ks on Friday, and 10ks on Sunday, for a total of 25 and some change. If I were to slowly increase this to 8ks Tuesday, 6.5ks Thursday, 4-5ks on Friday, and 10-12 ks on Sunday, then I can move gently through from a range of 28.5ks per week up to 31.5, and possibly even expand on that some more.
I've moved into a quite structured basic training model of weekly hillwork, a gentle speed workout, a long run, and an easy run. Sometimes the easy run is short, sometimes it's longer, I tend to swap the speed work and easy from week to week as my schedule allows.
So, for the time being, there's the plan! I figure I'll work at this level for a month or two before instituting another gradual increase. Time to raise a glass of Clayton's and drink to a stronger, faster, fitter me :)