Standard Chartered Kuala Lumpur Marathon - 14 weeks, 4x running days/week
Author: Tony Persson
Length: 14 Weeks
Tags: running, marathon, intermediate, advanced, masters, time goal, hr based, pace based, strength
Typical Week: 2 Day Off, 4 Run, 1 Strength
Longest Workout:
21.75 miles
Event:
Standrad Chartered Kuala Lumpur Marathon, SCKLM
Author: Tony Persson
Length: 14 Weeks
Tags: running, marathon, intermediate, advanced, masters, time goal, hr based, pace based, strength
Typical Week: 2 Day Off, 4 Run, 1 Strength
Longest Workout:
21.75 miles
Event:
Standrad Chartered Kuala Lumpur Marathon, SCKLM
Standard Chartered Kuala Lumpur Marathon - 14 weeks, 4x running days/week
A 14 week program that will prepare you for the Kuala Lumpur Marathon!
With 14 weeks and 4 days per week, this program is made for anyone that wants to do a timing in the range of 3:30-4:00 depending on earlier experiences and current fitness level.
It includes several time trials / self assessments. A threshold pace (AVG test pace x 1.05) of ca 4:10-4:40 on the later assessments should indicate that you are on track!
One day per week includes one optional strengthening workout (30 minutes) it focuses on core strength and hip flexor movement.
5 x 800m intervals.
500 m easy jog in between at same timing as 800 m repeats.
Pace:
Take your expected Marathon finish time in Hours:minutes and translate that to your 800 meter timing in minutes:seconds.
Example:
If you estimate that you will run your marathon in 3 hours 20 minutes, you'll run your 800m repeats in 3 minutes 20 seconds => 4:10 pace/(6:40 pace for the 500m).
This set is a build set over a number of weeks.
Start with 5 x 800 m and build to 10 or 12.
8 minute warm-up. preferably skipping rope, or cross-trainer or gym bike (no running).
2x5 minute repeats (2 minute paus between) of this circuit: (see video links below from LIVESTRONG.COM)
-10 crunches
-10 leg raisers
-10 russian twists
-10 back extensions
-10 push-ups (every other wide stance/narrow stance)
-10 hip hinges
-20 calf raisers (10/leg - single leg)
10 minutes of stretching focus on hips (hip flexors), front/backside thigh and calf.
crunches:
https://www.youtube.com/watch?v=Xyd_fa5zoEU
leg raisers:
https://www.youtube.com/watch?v=JB2oyawG9KI
russian twists: https://www.youtube.com/watch?v=drvh39387LY
back extension: https://www.youtube.com/watch?v=Bw9YuQTTc58
push-ups:
wide: https://www.youtube.com/watch?v=FaIpD_zfrJI
narrow: https://www.youtube.com/watch?v=hfIQ5V4Tcgo
hip hinges:
https://www.youtube.com/watch?v=UTkYuxzITU4
calf raisers (10/leg - single leg): https://www.youtube.com/watch?v=gwLzBJYoWlI
hip flexors:
https://www.youtube.com/watch?v=YQmpO9VT2X4
Run at race pace +15 to 60 sec. That means run approximately half a minute to a minute slower than intended race pace. (If Marathon race pace is 4:49 min/km, run at 5:15-5:45 min pace).
4:49 min pace gives a sub 3:30 Marathon timing.
8 x 800m intervals.
500 m easy jog in between at same timing as 800 m repeats.
Pace:
Take your expected Marathon finish time in Hours:minutes and translate that to your 800 meter timing in minutes:seconds.
Example:
If you estimate that you will run your marathon in 3 hours 20 minutes, you'll run your 800m repeats in 3 minutes 20 seconds => 4:10 pace/(6:40 pace for the 500m).
This set is a build set over a number of weeks.
Start with 5 x 800 m and build to 10 or 12.
8 minute warm-up. preferably skipping rope, or cross-trainer or gym bike (no running).
2x5 minute repeats (2 minute paus between) of this circuit: (see video links below from LIVESTRONG.COM)
-10 crunches
-10 leg raisers
-10 russian twists
-10 back extensions
-10 push-ups (every other wide stance/narrow stance)
-10 hip hinges
-20 calf raisers (10/leg - single leg)
10 minutes of stretching focus on hips (hip flexors), front/backside thigh and calf.
crunches:
https://www.youtube.com/watch?v=Xyd_fa5zoEU
leg raisers:
https://www.youtube.com/watch?v=JB2oyawG9KI
russian twists: https://www.youtube.com/watch?v=drvh39387LY
back extension: https://www.youtube.com/watch?v=Bw9YuQTTc58
push-ups:
wide: https://www.youtube.com/watch?v=FaIpD_zfrJI
narrow: https://www.youtube.com/watch?v=hfIQ5V4Tcgo
hip hinges:
https://www.youtube.com/watch?v=UTkYuxzITU4
calf raisers (10/leg - single leg): https://www.youtube.com/watch?v=gwLzBJYoWlI
hip flexors:
https://www.youtube.com/watch?v=YQmpO9VT2X4
Run at race pace +15 to 60 sec. That means run approximately half a minute to a minute slower than intended race pace. (If Marathon race pace is 4:49 min/km, run at 5:15-5:45 min pace).
4:49 min pace gives a sub 3:30 Marathon timing.
Run at race pace +15 to 60 sec. That means run approximately half a minute to a minute slower than intended race pace. (If Marathon race pace is 4:49 min/km, run at 5:15-5:45 min pace).
4:49 min pace gives a sub 3:30 Marathon timing.
I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.
Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.