Training yourself to a pace - 3:45

scottreynolds

Hi I'm going to do the Dublin Marathon in October. I'm fit enough as a cyclist... just finished a 5 day event last week. So from here on in its all guns blazing for 3:45 on October 24th.

My question is now that I have set the time I want to set to how should I train to that pace. I am going to do the basic training plan from the dublinmarathon website... but there's only mention of distance and not pace. Obviously I don't want to train all my running at 5.33 per km but what how much should be that pace of faster..

Is there a better plan I could fine for the training schedule.

911sc

scottreynolds wrote: »

5.33 per km

Just a quick note:
3h45min requires a pace of at least 5min20sec per km.
I guess this is what your mean by 5.33 as in 5min and 1/3 of a minute, (which is 5min20sec), but your watch does not think that way and i don't think many runners will think this way either.
It would be a pity to finish in 3h54min thinking you are actually doing 3h45min.

hunnymonster

runners world have training plans with paces included.

scottreynolds

911sc wrote: »

Just a quick note:
3h45min requires a pace of at least 5min20sec per km.
I guess this is what your mean by 5.33 as in 5min and 1/3 of a minute, (which is 5min20sec), but your watch does not think that way and i don't think many runners will think this way either.
It would be a pity to finish in 3h54min thinking you are actually doing 3h45min.

ah yeah sorry I coped that from an online calculator would have been hilarious if I run to plan and missed out..

scottreynolds

hunnymonster wrote: »

runners world have training plans with paces included.

i think they cost money?

hot to trot

[SIZE=+2]RW's Ultimate Marathon Schedule: Sub-3:45[/SIZE]

A 3:45 marathon is approximately 8:30 per mile. To break 3:45, you should eventually be capable of a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7:30 per mile). Right now, you should be running at least 25 miles per week, and be able to run for 1:15 non-stop.

For The Month Ahead...

Your Goal A sub-47:00 10K or sub-37:00 5-mile race (Week 4). More...
Your Theme You build your base.</I> More...

Week One
Mon 4M (miles) (approx 38 mins) slow
Tue Rest
Wed 5M (approx 48 mins) slow
Thu 3M (approx 26 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 8M (approx 75 mins) slow
Week Two
Mon Rest
Tue 1M jog, then 3 x 1.5M (or 12 mins) fast, with 800m (5-min) jog recoveries, then 1M jog
Wed 6M (approx 58 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 9M (approx 86 mins) slow
Week Three
Mon Rest
Tue 1M jog, then 4 x 1M (or 7 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 4M (approx 34 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 10M (approx 95 mins) slow
Week Four
Mon Rest
Tue 1M jog, then 5 x 800m (or 4 mins) fast, with 2-min (200m) jog recoveries, then 1M jog
Wed 8M (approx 80 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-47:00 10K or sub-37:00 5-miler
For The Month Ahead...

Your Goal Complete a run of around 2 hours 25 mins (Week 7). More...
Your Theme You add volume and speed. More...
Week Five
Mon Rest
Tue 1M jog, then 4M (or 35 mins) fartlek, then 1M jog
Wed 6M (approx 57 mins) slow
Thu 5M (approx 43 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 12M (approx 1hr 55) slow
Week Six
Mon Rest
Tue 1M jog, then 9 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog
Wed 7M (approx 67 mins) slow
Thu 1M jog, then 4M (approx 33 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 14M (approx 2hrs 15) slow
Week Seven
Mon Rest
Tue 1M jog, then 10 x 2 mins up hill with slow jog/walk down, then 1M jog
Wed 8M (approx 75 mins) slow
Thu 7M (approx 60 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 16M (approx 2hrs 30) slow
Week Eight
Mon Rest
Tue 1M jog, then 3 x 1M (or 7 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 9M (approx 86 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Race (5M to half-marathon)
For The Month Ahead...

Your Goal A sub-1:45 half-marathon (Week 10). More...
Your Theme You reach your highest mileage. More...

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine
Mon Rest
Tue 1M jog, then 14 x 200m (or 1 min) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 8M (approx 75 mins) slow
Thu 9M (approx 77 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 18M (approx 2hrs 35) slow
Week Ten
Mon Rest
Tue 1M jog, then 3 x 1.5M (or 10 mins) fast, with 400m (or 3-min) jog recoveries, then 1M jog
Wed 9M (approx 85 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Half-marathon Aim for sub-1:45
Week Eleven
Mon Rest
Tue 1M jog, then 6M (or 50 mins) fartlek, then 1M jog
Wed 6M (approx 58 mins) slow
Thu 11M (approx 95 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 20M (approx 3hrs 10) slow
Week Twelve
Mon Rest
Tue 1M jog, then 3 x 1.5M (or 10mins) fast, with 400m (or 3-min) jog recoveries, then 1M jog
Wed 9M (approx 85 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 20M (approx 3hrs 10) slow
For The Month Ahead...

Your Goal A serious taper and a rewarding marathon. More...

Week Thirteen
Mon Rest
Tue 1M jog, then 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 7M (approx 65 mins) slow
Thu 1M jog, then 4M (approx 32 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 22M (approx 3hrs 30) slow
Week Fourteen
Mon Rest
Tue 1M jog, then 6 x 800m (or 4 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 6M (approx 58 mins) slow
Thu 10M (approx 85 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 18M (approx 3 hrs) slow Week Fifteen
Mon Rest
Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog
Wed 5M (approx 48 mins) slow
Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 12M (approx 1hr 45) steady Week Sixteen
Mon Rest
Tue 1M jog, then 8 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 4M (approx 40 mins) slow
Thu Rest
Fri Rest
Sat 2M (or 20 mins) easy, in racing kit
Sun The race

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They also have garmin ready schedules if you are one of those techie types

osnola ibax

I'm saving this thread, I also really want to go sub 3 45, was gonna do hh intermediate but here is a great alternative, cheers