Training Cork

My Training for Cork

I believe I finally have the basic endurance to break my record - I was able to keep hold of my physical fitness which I had gained training for the marathon in Bad Arolsen.

- On New Year’s Eve I ran in Bietigheim and crossed the finish line after 48:18 minutes (11.2 k – average 4:25/km).
- On February 7 I ran 12 k at my anaerobic threshold (4:41/km).
- On February 9 I did a long distance run of 30.2 k running exactly 3 hours (average 5:58/km).

I’d say those are pretty good qualifications to achieve my plan to run my next marathon in 3:30.

This is my training schedule for my marathon in Cork. It covers 90 days and starts with a competition over 9.9 k. I won’t run any intervals but I’ll be doing runs at my anaerobic threshold. My long distance runs are not flat due to the landscape where I live. I’ll also be doing mountain runs at the pace of my Slow Endurance Runs (altitude varying 260 meters).

Pace

Slow Endurance -/Mountain Run (SER/MR): 6:00 - 6:15/Minute
Mid Endurnace Run(MER):                           5:20 - 5:40/Minute
Marathon Race Pace (MRP):                          4:55 - 5:00/Minute
Anaerobic Threshold Pace (ATP):                  4:30 - 4:45/Minute
Competition Pace (CP):                                                   ?//Minute

Workout (1 hour): 2 exercises with 4 sets for the 5 muscle groups of the upper body.

I will post only what I achieve.

Date	Training	Pace	Date	Training	Pace	Date	Training	Pace
04.03.2009	9.0 km (CP)	4:31	03.04.2009	21.1 km	4:59	03.05.2009	22.2 km (CP)	4:54
05.03.2009	Workout	-	04.04.2009	8.0 km	5:59	04.05.2009	Rest	-
06.03.2009	Rest	-	05.04.2009	Rest	-	05.05.2009	8.2 km	5:58
07.03.2009	4.2 km	5:37	06.04.2009	4.2 km	5:29	06.05.2009	Rest	-
08.03.2009	4.2 km	4:28	07.04.2009	Workout	-	07.05.2009	Workout	-
09.03.2009	Rest	-	08.04.2009	30.0 km	6:14	08.05.2009	Workout	-
10.03.2009	18.0 km	5:23	09.04.2009	Workout	-	09.05.2009	Rest	-
11.03.2009	6.66 km	5:46	10.04.2009	Rest	-	10.05.2009	13.0 km	5:21
12.03.2009	Workout	-	11.04.2009	8.0 km	5:44	11.05.2009	4.2 km	5:58
13.03.2009	6.66 km	5:09	12.04.2009	16.95 km	5:51	12.05.2009	Workout	-
14.03.2009	23.00 km	6:03	13.04.2009	17.2 km	5:45	13.05.2009	4.2 km	4:31
15.03.2009	Rest	-	14.04.2009	Workout	-	14.05.2009	35.23 km	5:58
16.03.2009	8.0 km	4:46	15.04.2009	6.0 km	4:19	15.05.2009	Rest	-
17.03.2009	Workout	-	16.04.2009	Workout	-	16.05.2009	Workout	-
18.03.2009	25.15 km	5:58	17.04.2009	6.66 km	5:29	17.05.2009	Rest	-
19.03.2009	Workout	-	18.04.2009	Workout	-	18.05.2009	31.24 km	5:46
20.03.2009	6.66 km	5:22	19.04.2009	17.0 km	6:05	19.05.2009	4.2 km	5:59
21.03.2009	Rest	-	20.04.2009	Rest	-	20.05.2009	6.66 km	5:49
22.03.2009	10.0 km	4:58	21.04.2009	Rest	-	21.05.2009	Workout	-
23.03.2009	Workout	-	22.04.2009	6.66 km	5:29	22.05.2009	16.0 km	6:00
24.03.2009	Workout	-	23.04.2009	30.0 km	5:39	23.05.2009	Rest	-
25.03.2009	Workout	-	24.04.2009	Workout	-	24.05.2009	Rest	-
26.03.2009	Rest	-	25.04.2009	Rest	-	25.05.2009	8.0 km	5:00
27.03.2009	6.66 km	5:58	26.04.2009	4.2 km	5:59	26.05.2009	Workout	-
28.03.2009	22.0 km	6:00	27.04.2009	Workout	-	27.05.2009	13.0 km	5:43
29.03.2009	Workout	-	28.04.2009	6.66 km	5:12	28.05.2009	Rest	-
30.03.2009	11.0 km	5:59	29.04.2009	10.16 km	5:54	29.05.2009	6.66 km	5:26
31.03.2009	Rest	-	30.04.2009	6.66 km	5:26	30.05.2009	Rest	-
01.04.2009	Rest	-	01.05.2009	4.2 km	5:58	31.05.2009	Rest	-
02.04.2009	7.0 km	5:35	02.05.2009	Rest	-	01.06.2009	Marathon (CP)	5:06

45 Runs - 544.63 km