Sunday, December 18, 2005

The Route


Now it's time to schedule a program for the Marathon of Rome (march 26, 2006) under the 4 hours: race-tests and trainings.
The trainings:
a) December:
total mileage: km. 240 (149 m);
1 long run every week (20 km / 12,4 m);
1 recovery run the day after the long run (40'-50');
1 tempo run (10/12 km - 6,2/7,4 m) every 10 days;
2 runs every week at a normal pace (12 km/5.10 - 7,4m/8.18).
b) January:
total mileage: km. 265 (164,6 m);
1 long run every week (23 km / 14.3 m) included a km. 23 (14.3 m) race in Nepi (Jan. 20);
1 recovery run the day after the long run (45'-55');
1 tempo run (10/12 km - 6,2/7,4m) every 10 days included a km. 10 (6.2 m) race in Rome (Jan.15);
2 runs every week at a normal pace (13 km/5.10 - 7,4m/8.18).
c) February:
total mileage: km. 280 (173,9 m);
1 long run every week (2 x 25 km/15.5 m and 1 x 30 km/18.6m) included the Half Marathon of Fiumicino (Feb. 12);
1 recovery run the day after the long run (50'-60');
1 tempo run (10/12 km - 6,2/7,4m) every 10 days included a 10 km (6.2 m) race in Rome;
2 runs every week at a normal pace (13 km/5.10 - 7.4m/8.18).
d) March
Long runs : 30 km/18.6m on Mar. 12, the Half Marathon Roma/Ostia on Mar. 5 and 18 km(11.2m) on Mar. 19;
1 recovery run the day after the long run (40'-50');
1 tempo run: a 10 km (6.2 m) race in Ladispoli;
2 runs every week at a normal pace (11 km/5.10 - 6.8m/8.18);
by Mar 18: tapering.
March 26: Marathon of Rome

11 comments:

  1. Good luck with the plan.

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  2. You really train HARD! I do a low-mileage marathon training program. Of course, my marathons are MUCH slower than 4 hours. I guess if I trained harder maybe I'd get faster...if I didn't STOP so often for taking pictures!

    I ran 20 miles(32 km) on Sunday to prepare for my Walt Disney World marathon in January. That's my longest training run, finished! Now I begin tapering.

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  3. What a schedule! Cool and wish you all the best, stay healthy and well now.

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  4. Great plan!! You're gonna have a killer Marathon time!!!

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  5. Hey, we will be running a marathon on the same day! Let's see how we are getting on.

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  6. Now I'm in Naples on holiday. I'm going to run tomorrow, but I don't know where. next days I'll write the place where I run.

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  7. Giorgio please let me know your workouts so when you are back we will can train together as usual. Today I made a 12 km tempo run

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  8. Yikes! That's quite a plan! Puts me to SHAME!

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  9. Holy Smokes!!
    Buona fortuna and happy "footing"

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  10. Wow - good luck with the training. Looks like a beautiful marathon.

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  11. Looks like a good plan. That looks like an awesome marathon to be a part of!

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