100-Mile Week Marathon Training

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100-Mile Week Marathon Training
Average Pace per Kilometer

In all my previous marathons, my goal has been to run my fastest 42.195 km ever. In the last three (Bangkok, Taipei, Stockholm), I’ve aimed for sub 2.30. Pattaya Marathon on Sunday however, will be a training race for me. To become stronger over the last part of the marathon, I’m trying to build up endurance to last the full distance, which I haven’t be able to in previous races.

Average Pace per Kilometer
Average Kilometer Pace
Average Pace Accumelated
Average Kilometer Pace, Accumelated

My game plan for Sunday is completely different than if I would have raced it as normal. This time, I’ll start very slow and aim to finish strong. I have to be discipled not to get carried away in the beginning. The first 30 km should be comfortable, then I’ll step it up little by little.

Also my “taper week” has been kind of the opposite compared to normal. The 42 km in Pattaya will namely complete a 100-mile week (161 km), which is some 25-30% higher than my usual weekly milage.

[table] The 100-mile week running schedule [attr colspan=”2″]
Monday, “30km, 4.10min/km”
Tuesday, “8km jog + 12km, moderate pace + 6x800m intervals”
Wednesday, “15km, 3.55min/km”
Thursday, “23km, moderate pace”
Friday, “8km jog + 10km, moderate pace + 3x2km intervals”
Saturday, “10km, moderate pace”
Sunday, “42.2km, 3.30-4.30min/km”
[/table]

I won’t race another marathon this year, but when I do next year, I’ll be well prepared to last the full distance!

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8 Comments on “100-Mile Week Marathon Training”

  2. I do not know what sort of program you follow but I am a fan of the Hanson brothers thinking and their method suits me. I am just an old middle of the roader not an elite like yourself but sometimes a change in approach can bring about the required results.

  4. Thanks guys!
    Had a good run, went according to plan.
    Manfred, hope you had a good race!
    Andrew, the Hanson brothers… Mmmbop?? 😉
    Cheers Iain, see you in the parks of Bkk!

  5. Hi Henrik, I am certainly not at your level but like to see where in Bangkok city I can do long stable distance running?

    Will be great if you can share any info as I often come to Bangkok on business trip but don’t like to spend 2 hours running on a treadmill.

    Thank you in advance!

      • Thanks Henrik, I am not sure whether you will receive my reply but it will be good if you can run together some time next week so you can show me where to do long runs.

        I will be available to run next Wed-Fri evening time and Sat and Sun anytime. My FM marathon PB is only 3:15 so I certainly won’t be able to match even when you are jogging but will be good to start the run together so I can get to know the places.

        Let me know if you are interested. I will stay near Central World area but will be Ok to travel to those places for long run.

        Thanks!

        Adrian

      • Furthermore, I did some research and see the 3 parks (Chatuchak, Watchirabenjatat, and Queen Sirikit) seems to be a popular running spot for the expatriates. Are there any running tracks with distance post inside these parks? How about any group runs or morning runs?

        Thank you in advance for your info 🙂

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