โปรแกรมฝึกซ้อมวิ่งมาราธอน (42 KM.) งาน Phukethon ระยะเวลา4 เดือน 0 2

Meiji high protein My Marathon Camp 2018 (NEXT Team)


“We all run to show the world. What we can do“ พวกเราวิ่งให้โลกรู้ว่าเราทำได้

Training Plan for NEXT LEVEL Marathon Group with Saturday Group (4 months period 16 week, target 4:30 hour, hilly course race) by Head Coach Renee Metivier

โปรแกรมการฝึกซ้อมสำหรับวิ่งระยะมาราธอนนี้ จัดตารางการฝึกซ้อมโดย Renee Metivier โดยเน้นไปที่การเตรียมความพร้อมสำหรับเส้นทางที่เป็นเนินชัน ตามสนามแข่งงาน Phukethon 2018 ที่ภูเก็ต มีการวัดผลระหว่างการฝึกซ้อมด้วยการลงงานแข่งระยะ Half  marathon 3 ครั้ง ได้แก่งาน Ubon Half Marathon 2108 , Bangkok Midnight Marathon 2018, งานแข่งระยะ Half marathon ตามสมัครใจ

Head Coach มีการประเมินผลทุกสัปดาห์ และปรับโปรแกรมตามการพัฒนาของผู้ฝึก ตารางมีการฝึกซ้อมกลุ่มทุกวันเสาร์ มีวันพัก 2-3 วันในแต่ละสัปดาห์ ทุกครั้งก่อน และหลังการซ้อม ให้ทำการวอร์ม และคลูดาวน์ร่างกาย 10-15 นาที ดริลล์ และยืดเหยียด

หมายเหตุ : โปรแกรมฝึกซ้อมมาราธอนนี้ มีโค้ชผู้ชำนาญและทีมงานดูแลอย่างใกล้ชิด ควรศึกษาให้ดีก่อนนำไปประยุกต์ใช้ เพราะอาจจะเสี่ยงต่อการบาดเจ็บได้

Orientation Week #0 : 15 – 20 JUL 2018

SUN : Easy run
  • Active Warm up
  • Easy recovery run 45 – 60 mins
  • Easy Walk cool down 5 mins
MON : OFF
TUE : Easy Jogging
  • Active Warm up
  • Easy jog warm up 12 mins (every 4 mins faster)
  • Rest recovery 5 mins
  • Main Set
  1. 4×200 m. Fast 95% int. Rest between set 2 mins
  2. 8×100 m. Fast 97% int. Rest between set 1.3 mins
  • Easy Jog cool down 5 mins
WED : OFF
THU : Easy Run
  • Active Warm up
  • Easy Run 30-45 mins
  • Easy Walk cool down 5 mins
FRI : Easy Run
  • Active Warm up
  • Easy run 5 km.
  • Easy Jog cool down 5 mins
SAT : Stretching
Stretching & relax
SUN : Race Day – Ubon Half Marathon 2018

Week #1 : 23 – 29 JUL 2018 

Monday: OFF.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Tuesday: OFF
same recovery protocols, maybe Thai massage, make sure to move legs via lightly walking or cross training.

Wednesday: Easy Run
Easy 30-45 min shake-out run with warm up drills and cool down drills. Stretching.
Thursday: Easy Run
Easy 45-60 min run with 4-6x 10k pace strides to open up the legs and warm up plus cool down drills.
Friday: Group Workout Day.
We will do 20 min easy run after warm up drills. Then 4-6 strides. Light skipping and stretching. Main workout of 10×1 min at marathon/half marathon pace, 1 min easy run or walk. Then 20 mins easy cool down jog followed by lunges, skipping, and cool down stretches.
Saturday: OFF
Sunday: Easy Run
30-45 min easy shake out run with warm up and cool down drills.

Week #2 : 30 JUL – 5 AUG 2018

Monday: Easy run
Easy 30-45 mins easy run with 6-8x strides.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc
Tuesday*: Interval Day
  • 75-90 mins with warmup drills
  • 15-20 min easy run warm up, 4-5x1k at half marathon pace with 2 mins easy jog/walk rest between km’s,
  • 4-6x100m strides
  • easy run 10-20 min cool down run and drills, lunges, stretching
Wednesday: OFF.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Thursday: Easy Run
Easy 60 mins easy run with warm up drills and cool down drills. Stretching.
Friday: OFF.
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Saturday: Group Workout Day. *Big Day*
  • We will do 20 min easy run after warm up drills
  • 4-6x strides. Light skipping and stretching
  • [Main workout]
    • 30 mins marathon pace
    • 15 mins at half marathon pace
    • 2×5 mins at 10k -> 5k pace
    • 5 min easy run or walk as recovery between pushes
    • 20 mins easy cool down jog followed by lunges, skipping, and cool down stretches
  • Stretching, mobility, legs up wall, hot/cold contrast, etc in evening.
Sunday: OFF.
Mobility and stretching, yoga, Thai massage, etc.
remark : If work schedule on Tuesday hard to get in or not recovered enough, thay workout can be shifted to Wednesday (then do the 60 mins on Monday and easy 30-45 on Thursday if need to move workout)

Week #3 : 6 – 12 AUG 2018

Monday: Easy Run
Easy 30-45 mins easy run with 6-8x strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc
Tuesday: Interval Day
75-90 mins with warmup drills, 15-20 min easy run warm up, 3×1 mile at half marathon pace, 3x1k at 10k pace, 3x400m FAST, all intervals with 400m easy run/walk between as recovery, easy 10-20 min cool down run and drills, lunges, stretching
Wednesday: OFF.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Thursday: Easy Run
Easy 60 mins easy run with warm up drills and cool down drills. Stretching.
Friday: OFF.
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Saturday: Group Workout Day.
We will do 20 min easy run after warm up drills. Then 4-6x strides. Light skipping and stretching. Main workout of 4x3k at marathon pace, 5 min easy run or walk as recovery between pushes. Then 20 mins easy cool down jog followed by lunges, skipping, and cool down stretches. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening. *Big Day*
Sunday: OFF. Mobility and stretching, yoga, Thai massage, etc.
remark / additional : Also, goal this week is to adapt, get used to increased training, and add some speed….the 400s are as fast as you can go on them. Try to do longer time on training days with range this week
– On Monday and Friday, If feeling good from training session, Do core training or easy swimming.
– On Tuesday and Thursday, If feeling good from training session, Do Strength training
– On Wednesday and Sunsay, Keep as super easy, off days
– On Saturday, If feeling good from training session, Do longer cool down run up to 35 mins.

Week #4 : 13 – 19 AUG 2018

Monday: Easy Run
Easy 30-45 mins easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc
Tuesday : Interval Day 90-105 mins
– active warm up
– drills 5×3
– 20-30 min easy run warm up
– [main interval]
* SET 1 :
* 6×1.6 KM at goal half marathon pace
* 2 mins easy run between as recovery
* SET 2 : 5 mins easy run/walk
* SET 3 : 6×400m FAST with 2 mins easy run recovery
– easy 20-30 min cool down run
– drills, lunges, stretching. Strength training day
Wednesday: OFF.
Optional swim training. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Thursday: Easy Run
Easy 60-75 mins easy run with warm up drills and cool down drills. Stretching. Strength training day.
Friday: OFF.
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Saturday: Group Workout Day.
We will do 35 min easy run after warm up drills. Then 4-6x strides. Light skipping and stretching. Main workout of 3×5k at starting at goal marathon pace -> goal half marathon pace on last 5k, 5 min easy run/ walk as recovery between pushes. Then 35 mins easy cool down jog followed by lunges, skipping, and cool down stretches. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening. *Big Day*
Sunday: OFF.
Mobility and stretching, yoga, Thai massage, etc.
Additional : Also, pool training is very good for Wed and speeds up recovery….60 mins pool running or swimming intervals. non-impact training!

Week #5 : 20 – 26 AUG 2018

 * 8/20-8/26 Training Plan for Next Level Marathon Group with Friday Group Training & Sat BMM
Monday: Easy Run
Easy 45-60 mins easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc
Tuesday: Interval Day 75-90 mins
75-90 mins with warmup drills, 20 min easy run warm up, 1x3k at goal marathon pace with 3 mins easy run between as recovery, 3×1 mile at goal half marathon pace , 2×400m FAST with 3 mins easy run recovery between, easy 20 min cool down run and drills, lunges, stretching. Light strength training day.
Wednesday: Easy Run
Easy 30-45 mins easy run with warm up drills and cool down drills. Optional pool training day instead of running if legs feeling tired. Stretching. Mobility, Pilates.
Thursday: OFF.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Friday: Group Training.
Pre-race drills, 30-45 min run, 2×400-200m at race pace 6-8x100m strides, Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Saturday: Race Day Bangkok Midnight Marathon 2018
Sunday: OFF. Mobility and stretching, yoga, Thai massage, pool, etc.
Note :
Keep Wed light….either on the lower run end of 30 mins or off and hit the pool! And if running, run VERY easy on Wednesday. Take phone and stop for pictures 🙂
If feeling any tiredness from Saturday, keep Monday shorter too. This week we do a small taper to get ready to run BMM. So less is more this week. Tuesday is about pace work. So no faster than pace goals on 3k and 1 miles (1.5 k)

Week #6 : 27 AUG – 2 SEP 2018

*Recovery week after BMM race day*

Monday 27 : Rest day

Tuesday 28 : Super easy run 45-60 mins 
Super easy run 45-60 mins  recovery after race day. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Wednesday : Rest day

Thursday: Relaxed Run

75 mins relaxed run with warm up drills and cool down drills. Stretching, Strength training day.

Friday: Easy Run + Strides

45-55 min run, 6-8x100m strides, Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Saturday: Group Workout Day.

Warm up drills. 30 min easy warm up run, 4-6xskipping with strides, main workout of 10×90 sec fast with 90 sec easy, 30 mins easy run. Total volume 90 mins. Try to run pushes at your 10k pace. Finish with cool down drills, lunges, skipping, and stretching. Core work, stretching, mobility, legs up wall, hot/cold contrast, etc in evening.

Sunday: OFF.

Mobility and stretching, yoga, Thai massage, pool, etc.

Week #7 : 3 – 9 SEP 2018

Monday: Easy Run
8k-10k easy run with 6-8x 100m strides.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Additional : Lunge + Side Lunge + Squat 1 SET (12 times) for challenging hilly road.

Tuesday: Strength training day.
Warmup drills, 20-30 min easy run warm up, 5×2k at goal half marathon pace with 3 mins easy run between as recovery, 5 mins easy run/walk, 2×400m FAST with 2 mins easy run recovery, easy 20-30 min cool down run and drills, lunges, stretching.

Wednesday: OFF. 
Optional swim training. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Thursday: Easy Run
15k easy run with warm up drills and cool down drills. Stretching. Strength training day.

Friday: OFF. 
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Saturday: Group Workout Day. *Big Day*
We will do 35 min easy run after warm up drills. Then 4-6x strides. Light skipping and stretching. Main workout of 8k at goal marathon pace, 3×1.5k at goal half marathon pace, 5 min easy run/walk as recovery between intervals. Then 35 mins easy cool down jog followed by lunges, skipping, and cool down stretches. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening.

Sunday: OFF. 
Mobility and stretching, yoga, Thai massage, etc.

Week #8 : 10 – 16 SEP 2018

Monday: Easy Run
6k-10k easy run with 6-8x 100m strides.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Additional for hilly road : Lunge + Side Lunge with Squat (1 Set : 12 times)

Tuesday: Strength training day
Warmup drills, 20-30 min easy run warm up, 1x5k (marathon pace), 1x3k (half marathon pace), 1×1.5k (10k pace) with 500m easy run between as recovery, 5 mins easy run/walk, 2×400m FAST with 2 mins easy run recovery, easy 20-30 min cool down run and drills, lunges, stretching.

Wednesday: OFF.
Optional swim training (non-impact). Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc.

Thursday: Easy Run 
12-18k easy run (depending on how feeling, progressive) with warm up drills and cool down drills. Stretching. Strength training day.

Friday: OFF. 
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Saturday: Group Workout Day. *Big Day*
We will do 15 min easy run after warm up drills. Then 4-6x strides. Light skipping and stretching. Main workout of 2x8k at marathon pace with 30 mins easy run as recovery between intervals. Then 15 mins easy cool down jog followed by lunges, skipping, and cool down stretches. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening.

– Active WARM UP 10 minutes (Light skipping and stretching)
– Easy Run 15 minutes
– Warm ups drills
– 4-6x strides
– [Main Workout] 2x8k at marathon pace + recovery 30 mins at easy run pace
– 15 mins easy COOL DOWN jog
– lunges, skipping, and cool down stretches

Total time : 3:30 hours.

Sunday: OFF. 
Mobility and stretching, yoga, Thai massage, etc.

Week #9 : 17 -23 SEP 2018

Monday: Easy Run
Easy 10k easy run with 6-8x 100m strides (uphill preferred). Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Tuesday: Strength training day.

Warmup drills, 20-30 min easy run warm up, 5×1.5k at half marathon pace, 400m easy run/walk between as recovery, 5 mins easy run/walk, 5×400m FAST with 2 mins easy run recovery, easy 20-30 min cool down run and drills, lunges, stretching.

Wednesday: OFF. 

Optional 30-90 mins swim training. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Thursday: Easy Run & Strength training day.

15-18k easy run (depending on how feeling, progressive) with warm up drills and cool down drills. Stretching.

Friday: OFF

Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etcSaturday: Group Workout Day. 
We will do 30 min easy run after warm up drills. Then 4-6x strides. Light skipping and stretching. Main workout of 4x3k at marathon pace with 5 mins easy recovery. Then 30 mins easy cool down jog followed by lunges, skipping, and cool down stretches. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening. *Big Day*Sunday: OFF. 
Mobility and stretching, yoga, Thai massage, etc.

NOTE : No racing this month, focus on building specific paces and increasing volume over next couple weeks.

Week #10 : 24 – 30 SEP 2018

Monday: Easy Run

Easy 10k-12k easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Tuesday: Strength training day.

Warmup drills, 30 min easy run warm up, 3k, 2×1.5k, 4x1k at marathon -> half marathon -> 10k pace with 500m (.5k) easy run between as recovery, easy 15-30 min cool down run (depending on how feeling) and drills, lunges, stretching.

– Warmup drills,
– 30 min easy run warm up
– 1X3k at marathon pace+ 500 m recovery
– 2×1.5k at half pace+ 500 m recovery
– 4x1k at 10K pace + 500 m recovery
– easy 15-30 min cool down run (depending on how feeling)
– drills
– lunges
– stretching. Strength training day.

Note : no jogging or walk when recovery

Wednesday: OFF. 
Optional 30-60 min swim training. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Thursday: Hilly Run
15-18k easy, hilly run (depending on how feeling, progressive) with warm up drills and cool down drills. If no hills add stairs and squats and lateral lunges every 15 mins. Stretching. Strength training day.

Note : 
ขออนุญาติอธิบายเป็นทางเลือกนะครับ

ถ้าหาสะพานวิ่งได้ก็วิ่งบนสะพานแล้วทำ squad หรือ lunge เพิ่มเติมไปด้วย แต่ถ้าหาสะพานไม่ได้ ก็ทำ squad / lunge / jump sqaut เท่านั้นก็ได้แล้วออกไปวิ่งต่อ ก็ถือเป็นการทำ circuit training ไปในตัว

ส่วนเรื่องขั้นตอนการวิ่ง อย่างที่พี่อธิบายออกมา นั่นคือถูกต้องแล้วครับ แต่ถ้าดูว่า 15 นาที พี่ต้องมาคอยดูเวลา อาจจะแบ่งเป็นเซตก็ได้ครับ 3 กิโลแล้วก็หยุดทำ sqaut / lunge etc. แล้วออกวิ่งต่อ (ตามตาราง 15-18 โลจะทำ citcuit วนแบบนี้อยู่ 5-6 เซต)

เรื่องจำนวนการทำ squat / lunge ให้ทำ 8-10 ครั้งต่อเซตครับ กำลังดี

Another routine every 15 minutes is called The Vern Gambetta:
total 3 sets of
– 5 forward lunges (each side)
– 5 backward lunges (each side)
– 6 side lunges (each side)
– 20 fast toe taps on curb (both side)
– 5 jumps squat

Friday: OFF. 
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Saturday: Group Workout Day. 

Total distance 27-30k. We will do 8k easy run after warm up drills. Straight into main workout of 3x5k with 1k easy run/walk as recovery between intervals. Then 3k-5k easy cool down jog followed by lunges, skipping, and cool down stretches. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening. *Big Day*

Sunday: OFF.

Mobility and stretching, yoga, Thai massage, etc.

Week #11 : 1 – 7 OCT 2018

Down week. Focus on recovery this week and specific paces.

Monday: Easy Run
Easy 8k-10k easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Tuesday:Strength training day.

Warmup drills, 20 min easy run warm up, 8x1k at half marathon pace with 500m easy run between as recovery, easy 20 min cool down run and drills, lunges, stretching.

Wednesday: OFF.
Optional 30-60 min swim training. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Thursday: Hilly Run
12-15k easy, hilly run (depending on how feeling, progressive) with warm up drills and cool down drills. If no hills add stairs and squats and lateral lunges every 3k. Stretching. Strength training day.

Note : ถ้าทำส่วนของ squat & lunge ถ้าอยาก จะทำเพิ่มกว่านั้นก็ได้ครับ ดีต่อตัวเราเอง ถ้าทำ straight Training มากขึ้นได้ ก็จะยิ่งส่งผลดีในการวิ่งครับ

ส่วนเรื่อง เซ็ตหลังๆ ทำไม่ครบจำนวน เป็นเรื่องปรกติครับ กล้ามเนื้อใช้งานไปเรื่อยๆ มันก็จะมีความล้า แรกๆเราก็ทำได้จำนวนเยอะ แต่ท้ายๆก็จะลดลงเป็นธรรมดา ตามความแข็งแรงของกล้ามเนื้อ

ไม่ต้องไปกังวลว่าแข็งแรงหรือไม่แข็งแรง มันแข็งแรงอยู่แล้วละครับ แต่มันจะแข็งแรงขึ้นถ้าเราทำบ่อยๆ ถ้าเรื่องจำนวนในการทำ เราเอาจำนวนกลางๆที่เราคิดว่าทำได้ทุกรอบก็ได้ครับ ถ้าเราทำได้เท่ากันครบทุกครั้ง แสดงว่ากล้ามเนื้อเรารับได้กับจำนวนเท่านี้ คราวหน้าก็เพิ่มจำนวนครั้งไปทีละ 2-3 ครั้ง/เซท

Friday: OFF.
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Saturday: Group Workout Day.
Total distance 21-25k. We will do first 10k easy run after warm up drills. Straight into main workout of 8k-10k at marathon pace. Finish with 2k-5k easy cool down jog followed by lunges, skipping, and cool down stretches. Stay on pace, go shorter distance of cannot hold pace. Stretching, mobility, legs up wall, hot/cold contrast, etc in evening. *Big Day*

Sunday: OFF.
Mobility and stretching, yoga, Thai massage, etc.

Week #12 : 8 – 14 OCT 2018 (Race #3 – 21 Km or longrun)

Saturday Group Training and Sunday Race* or Long Run*

Monday: Easy Run

Easy 10k easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Tuesday: Strength training day

Warmup drills, 20-30 min easy run warm up, 3x3k at marathon pace, 1×1.5k at half marathon pace, and 2x400m faster with 400m easy run/walk between as recovery, easy 20-30 min cool down run and drills, lunges, stretching..

Wednesday: OFF.
Optional 30-60 min swim training. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Thursday: Hilly Run & Strength training day.

12-15k easy, hilly run with warm up drills and cool down drills. If no hills add stairs and squats and lateral lunges every 3k. Stretching.

Friday: OFF.
Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Saturday: Group Workout Day.
We will do 35 min easy run after warm up drills. 6×100 m strides followed by lunge matrix, skipping, and cool down stretches. Mobility, legs up wall, hot/cold contrast, etc in evening. *pre-race/long run

Sunday: Race Day or 30k long
run progressive (start easy, finish strong), stretches and mobility, leg swings, legs up wall, ice bath.

Week #13 : 15 – 21 OCT 2018 (Long run)

Monday: OFF.
Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Tuesday: Easy Run + strides
Easy 10-12k easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etcWednesday: Interval Day
Warmup drills, 20-30 min easy run warm up, 6×1.6k at half marathon pace, and 6x400m faster with 400m easy run/walk between as recovery, easy 20-30 min cool down run and drills, lunges, stretching. Strength training day.Thursday: OFF.
Optional cross training: 60 mins pool or other non-impact exercise. Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etcFriday: Easy Run
10-12k easy run. with 6-8x100m strides. Easy mobility, stretching, legs up wall.

Saturday: Group Workout Day.
We will do 32k run after warm up drills. Practice taking a little fluids and/or gels at a table set up every 5k (gel at 10k and 20k). Add some lunges/group strength/stairs at each 5k. Cool down exercises & stretches. Mobility, legs up wall, hot/cold contrast, etc in evening.

Note :

  • If racing then easy on Sat, and race on Sunday. Go longer on Friday to 15k, and only 35 Min on Sat.
  • For group long run on Saturday, easy to start and finish at marathon pace.
  • Progressive. Esp last 10-15k at marathon pace.
  • Yes, start easy first 5k-10k, and get slowly faster til at 20k you are at marathon pace
  • Group strength that is including a mix of exercises every 5k. Should be less than 5 mins total of strength work so can keep moving.
  • Strength/core exercises includes a mix of squats, lateral shuffle, mountain climbers, squat jumps, lunges, stairs, fast feet drills, step ups, etc…can be variant each time…Four/Five excerises each time to make up 4-5 mins.

Good question! I like the stairs a lot since close to hills, also low squat walks, monster walks, bounding, squat jumps, etc.

Sunday: OFF.
Legs up wall, recovery focused. Hot/Cold contrast or ice bath. Sauna and stretching.

Week #14 : 22-28 October 2018 (Long run)

Monday: Easy Run
12-15k easy run. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc
Tuesday: Easy Run + Stride
Easy 6-8k easy run with 6-8x 100m strides. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc
Wednesday: Interval Day

Warmup drills, 20-30 min easy run warm up, 3x3k miles at marathon pace, 1x1k at half marathon pace->10k pace (so finish faster!) with 5 mins easy run/walk between as recovery, easy 20-30 min cool down run and drills, lunges, stretching. Strength training day.

Thursday: OFF.

Optional cross training: 60 mins pool or other non-impact exercise. Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Friday: Easy Run

10-12k easy run with 6-8x100m strides. Core Work. Easy mobility, stretching, legs up wall.

Saturday: Group Workout Day.

We will do 30k run after warm up drills. Practice taking a little fluids and/or gels at a table set up every 5k (gel at 10k and 20k). Easy to start and finish progressive/negative split long run. Add some lunges/group strength/stairs at each 5k. Cool down exercises & stretches. Mobility, legs up wall, hot/cold contrast, etc in evening.

Sunday: OFF.

Legs up wall, recovery focused. Hot/Cold contrast or ice bath. Sauna and stretching. Definitely take this as a full rest day!

Week #15 : 29 Oct – 4 Nov 2018 (taper week)

Monday: Easy Run

Easy 6-10k easy run with 6-8x 100m strides and drills. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Tuesday: Strength training day.

Warmup drills, 20 min easy run warm up, 8x1k at half marathon pace->10k pace (so finish faster!) with 3 mins easy run/walk between as recovery, easy 20-30 min cool down run and drills, lunges, stretching.

Wednesday: OFF.

Optional cross training: 60 mins pool or other non-impact exercise. Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc
Thursday: Medium run
12-15k medium run.

Note :  relaxed run with drills, make sure leg swings and stretching happens.

Friday: Easy Run + Strides

6-10k easy run with 6-8x100m strides. Core Work. Easy mobility, stretching, legs up wall.

Saturday: Group Workout Day.

We will do 21-25k run after warm up drills. Practice taking a little fluids and/or gels at a table set up every 5k (gel at 10k and 20k). Easy to start and finish progressive/negative split long run. Add some lunges/group strength/stairs at each 5k. Cool down exercises & stretches. Mobility, legs up wall, hot/cold contrast, etc in evening.

Sunday: OFF.

Legs up wall, recovery focused. Hot/Cold contrast or ice bath. Sauna and stretching. Definitely take this as a full rest day!

Week #16 : 5 -11 Nov 2018 (taper week)

Note :
  • Race week Sunday Phuket Marathon!!!
  • You guys got this. Remember no training is important this week….just get to start line as healthy and fresh as possible!!!!
  • Eat well and hydrate this week. Legs up, ice baths, etc!!! If tired or feeling anything, cut back volume. less is more now!
Monday: Easy Run

Easy 6-8k easy run with 6-8x 100m strides and drills. Easy mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, Thai massage, etc

Tuesday: Strength training day.

Warmup drills, 20 min easy run warm up, 3k at marathon pace, 2k at half marathon pace, and 1k at 10k pace with 3 mins easy run/walk between as recovery, easy 20 min cool down run and drills, lunges, stretching.
Wednesday: OFF.

Mobility, yoga, stretching, hot/cold contrast, sauna, legs up wall, etc

Thursday: Relaxed Run

8-10k relaxed run with drills, leg swings, and stretching. Cold/hot contrast, therapy day!

Friday: OFF.

Mobility, stretching, legs up wall, hot/cold contrast, etc in evening.
Saturday: Easy Run

15-20 mins easy run with 4x100m strides and drills, leg swings. Easy mobility, stretching, legs up wall. Recovery as much as possible and good fueling for race day!

Sunday: Marathon Race Day!!

Note :

Week after marathon (Recovery)

We discussed two weeks off then an easy build back (20-30 mins runs 3-4 times per week next two weeks) for you all. You earned it! Let your bodies recover and adapt from this training cycle and marathon race.
ทำการฟื้นฟูร่างกาย ให้พัก 2 สัปดาห์ โดยไป cross training กิจกรรมที่ไม่มีแรงกระแทก (non-impoart training) แล้วค่อยเริ่มวิ่ง easy run 20-30 นาที 3-4 วัน ต่อสัปดาห์ ต่อไปอีก 2 สัปดาห์
Re-arranged by Gizmo
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