The first month of my preparation for the marathon and half marathon is over. To be precise, not a month, but 4 weeks, so the total mileage is slightly less than planned for a month. And you can summarize it.
Training program
According to the program, the first 3 weeks were focused on the exercise "multi-jumps" uphill, which were performed 2 times a week at 400 meters. The number of repetitions is from 10 to 14. This is a kind of mixture of interval and general physical training. The purpose of this exercise is to strengthen the muscles of the lower leg and foot, improve running technique, and train the lactate system.
Due to his own mistake and non-observance of the set training task, he overdid it in one of these trainings, and received a minor injury to the Achilles tendon and periosteum in the second week.
Therefore, we had to drastically revise the program. And make 3 weeks of recovery. The injury was completely gone in 5 days.
In addition to multi-jumps, in addition to the recovery week, two tempo crosses at the pace of the marathon were included in each week. Accordingly, in the first week I ran 15 km for 56.38 with an average pace of 3.45 and 10 km for 36.37 with an average pace of 3.40.
In the second week, I also ran 15 km with an average pace of 3.38, covering the distance in snow and strong wind in 54.29. A positive role was then played by multi-jumps, after which the legs began to feel much more elastic. And 10 km for 37.35. Then it was extremely difficult to run, and the pace turned out much slower than the previous 15 km.
The third week did not include tempo crosses. And on the fourth week I ran a half marathon at an average speed of 3.44.9 on the track, where I had to run about 3 kilometers on ice. Final time 1.19.06. And also one more pace cross 10 km in 35.15.
In addition, every week was sure to include interval training.
The rest of the volume was recruited by recovery crosses, which necessarily followed after multi-jumps, tempo and interval training.
In addition, two workouts each week were devoted to general physical training. The main focus was on strengthening the Achilles tendon, calf and foot muscles.
Basic training metrics
The total amount of running for 28 days was 495 km. Of these, 364 km are slow running. 131 km were covered at a marathon pace and faster. Of which 44 km were interval segments at the IPC.
Note. Interval work should not exceed 8-10 percent of your total running volume. Since interval training is considered the most difficult in the entire running program. Of course, this figure is an average. But the main thing to understand is that recovery is just as important as intense training. And if you overdo it with the second, then the likelihood of overwork and injury will increase significantly.
The maximum volume is 145 km in 4 weeks.
Best crosses:
10 km - 35.15. Average pace 3.31.5
15 km - 54.29. Average pace 3.37.9
21.097 - 1.19.06. Average pace 3.44.9
The longest cross 2.56.03. Average pace 4.53.
Noticeable positive changes
Improving running technique. Raising the cadence to 175 steps per minute, up from the 160 that were before.
Overcame the half marathon in training with a pace very close to which it is necessary to overcome the 2.37 marathon with a decent margin of strength. Credit for the correct increase in running volume.
By week 4, 11 workouts per week are taken absolutely calm. The shortest is 40-50 minutes. The longest is 3 hours.
