Browse More Plans

Derek Hawkins - 2016 Olympian: Final 10weeks for Sub 3:10 Marathon

Author

Derek Hawkins

All plans by this Coach

Length

10 Weeks

Plan Specs

running marathon beginner intermediate advanced time goal

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

This training plan is for runners who:

• may have already completed a sub 3.10 Marathon or very close to
• are already able to run for 90 minutes or more
• in a position to run 19miles for their long run
• have completed approximately 50-55miles per week previously
• are ready to run 60miles per week (top end mileage)
• can train six times a week
• has had at least 4-6 weeks of easy running and some interval training before starting this plan
• are committed to giving the plan your best shot.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

The paces for each run are based on a sub 3.10 Marathon. Those with stronger PB's over shorter distances may need to adjust slightly. They are a rough guide based on flat terrain, good weather & you're feeling good. Adjust them if needed!

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

It is also advised you consult a physiotherapist prior to starting a regime.

The plan includes different types of training and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness.

Also perhaps consider getting regular massage during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
52mi 26mi
—— ——
Workouts Per Week Weekly Average Longest Workout
52mi 26mi
—— ——

Derek Hawkins

Hawkins Running

I’ve competed in running for 20 years going from local primary school races to the 2016 Rio Olympic Games Marathon.

In my view the coach/athlete relationship is at the heart of any successful performance no matter what level the athlete is competing at whether it be full on coaching or just being the sounding board to make sure everything is going to plan. Over the years my coaches have played a vital role in my development and I most certainly wouldn’t have achieved what I have without them.

Sample Day 1

5mi
Recovery Run

8.29-8.44min/mi. On a soft surface if possible

Sample Day 2

8mi
4miles Progressive Run

2miles Warm Up + 4miles progressing the pace each mile @ the following paces: 7.35, 7.21, 7.07, 6.53 + 2miles Cool Down.

Sample Day 3

7mi
Recovery/Easy Run

Start off @ 8.29-8.44min/mi and see how you feel during run.

Sample Day 4

12mi
Marathon Paced Session

3miles Warm Up + 7miles @ 7.14min/mi + 2miles Cool Down

Sample Day 6

8mi
Recovery/Easy Run

3miles @ 8.29-8.44min/mi + 5miles @ 8.12-8.27min/mi

Sample Day 7

19mi
Marathon Paced Session

5miles Easy + 5miles @ 7.14min/mi + 1miles @ 6.59min/mi + 5miles @ 7.14min/mi + 3miles Cool Down

Sample Day 8

4mi
Recovery Run

8.29-8.44min/mi. On a soft surface if possible

$24.95 - Buy Now