2 June 2013

Reflection, Planning, Research and Selection of Sources

I have completed the Larian ASJC 亚罗士打跑步俱乐部跑步赛会 (10km) in 53 minutes. Though I finished at 8th, I feel my leg very pain and i feel stamina is very important for marathon. So I decided to come out a training plan. Before come out a training plan i need to do research about it.

Research:

1) http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program

Marathon Training Guide
Type of training run

• Long Runs
• Run Slow
• Walking Breaks
• Cross-Training
• Strength Training
• Midweek Training
• Races
• Rest 

Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 m run	3 m run	3 m run	Rest	6	Cross
2	Rest	3 m run	3 m run	3 m run	Rest	7	Cross
3	Rest	3 m run	4 m run	3 m run	Rest	5	Cross
4	Rest	3 m run	4 m run	3 m run	Rest	9	Cross
5	Rest	3 m run	5 m run	3 m run	Rest	10	Cross
6	Rest	3 m run	5 m run	3 m run	Rest	7	Cross
7	Rest	3 m run	6 m run	3 m run	Rest	12	Cross
8	Rest	3 m run	6 m run	3 m run	Rest	Rest	Half Marathon
9	Rest	3 m run	7 m run	4 m run	Rest	10	Cross
10	Rest	3 m run	7 m run	4 m run	Rest	15	Cross
11	Rest	4 m run	8 m run	4 m run	Rest	16	Cross
12	Rest	4 m run	8 m run	5 m run	Rest	12	Cross
13	Rest	4 m run	9 m run	5 m run	Rest	18	Cross
14	Rest	5 m run	9 m run	5 m run	Rest	14	Cross
15	Rest	5 m run	10 m run	5 m run	Rest	20	Cross
16	Rest	5 m run	8 m run	4 m run	Rest	12	Cross
17	Rest	4 m run	6 m run	3 m run	Rest	8	Cross
18	Rest	3 m run	4 m run	2 m run	Rest	Rest	Marathon

2) http://www.bupa.co.uk/running/training/training-programmes/beginner-marathon/

Beginner marathon programe

Training aims

• Weeks one to three
• Weeks four to six
• Weeks seven to ten
• Weeks eleven to thirteen
• Weeks fourteen to sixteen

Type of training run

• Recovery (easy) runs
• Steady runs
• Long runs
• Tempo runs
• Speed work

16 weeks Marathon Training Schedule

	Monday / Day 1	Tuesday / Day 2	Wednesday / Day 3	Thursday / Day 4	Friday / Day 5	Saturday / Day 6	Sunday / Day 7
Week 1	Rest day	20mins jog/easy run	Rest day	Rest day	20mins jog/easy run	Rest day	Long run: 40mins
Week 2	Rest day	25mins easy run/recovery run	20mins easy run	Rest day	20mins easy run	Rest day	Long run: 50mins
Week 3	Rest day	30mins easy run/recovery run	25mins easy run	Rest day	30mins easy run	Rest day	Long run: 60mins
Week 4	Rest day	40mins easy run/recovery run	30mins easy run	Rest day	50mins speed running or cross training	Rest day	Long run: 70mins
Week 5	Rest day	40mins easy run/recovery run	40mins steady run	Rest day	40mins speed running session	Rest day	Long run: 80mins
Week 6	Rest day	30mins easy run/recovery run	30mins tempo running session	Rest day	40mins speed running or cross training session	Rest day	Long run: 90mins
Week 7	Rest day	40mins easy run/recovery run	60mins steady run	Rest day	50mins speed running session	Rest day	Long run: 10 miles
Week 8	Rest day	40mins easy run/recovery run	50mins tempo running session	Rest day	50mins speed running or cross training session	Rest day	Long run: 11 miles
Week 9	Rest day	40mins easy run/recovery run	35mins steady run	Rest day	30mins speed running session	Rest day	10km race
Week 10	Rest day	40mins easy run/recovery run	50mins tempo running session	Rest day	50mins speed running or cross training session	Rest day	Long run: 15 miles
Week 11	Rest day	40mins easy run/recovery run	50mins steady run	Rest day	60mins speed running session	Rest day	Long run: 14 miles
Week 12	Rest day	40mins easy run/recovery run	40mins tempo running session	Rest day	20mins speed running or cross training session	Rest day	Long run: 13 miles or half marathon race
Week 13	Rest day	40mins easy run/recovery run	50mins steady run	Rest day	40mins speed running session	Rest day	Long run: 20 to 22 miles
Week 14	Rest day	40mins easy run/recovery run	50mins tempo running session	Rest day	50mins speed running or cross training session	Rest day	Long run: 15 miles
Week 15	Rest day	40mins easy run/recovery run	40mins steady run	Rest day	40mins speed running session	Rest day	Long run: 8 miles
Week 16	Rest day	30mins easy run/recovery run	30mins easy run	Rest day	20mins jog	Rest day	RACE

3) http://www.fitsugar.com/Beginner-Marathon-Training-Plan-28858450

Training program for 18 weeks


Type of exercise

• Yoga/swim
• Rest
• One-mile time trial
• Hills
• Sprints
• Slow distance
• Stretch and strengthen 
• Post run stretch routine

Selection of Sources:
After my research (and after evaluation), I personally think that the second resources/link is more suitable for me (it provides detailed training schedules and it is easy for me to follow and execute at home). Therefore, I decided to use it as my guidelines for my marathon training plan. I will take the 16 weeks marathon training schedules and modify some training into my personal training schedule every week.

Sources from:
"Hal Higdon Training Programs." Hal Higdon Training Programs. N.p., n.d. Web. June-July 2013. <http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program>.

"Beginner Marathon Training Plan." RSS. N.p., n.d. Web. June-July 2013. <http://www.fitsugar.com/Beginner-Marathon-Training-Plan-28858450>.

 

"Beginner Marathon Programme." Beginner Marathon. N.p., n.d. Web. June-July 2013. <http://www.bupa.co.uk/running/training/training-programmes/beginner-marathon/>.