Completed my Base Building phase this week and will move to Marathon Training Phase, 13 weeks out from Osaka Marathon.
Generally, I am feeling ok with the how the training went over the last month or so. After 2 months of inactivity where my body weight balooned by 10%, I've done 78, 65, 81, 67, 85, 82, and 106 kms, for an average of 80km per week. Training compositions were mostly easy runs, with some intensity being sprinkled here and there.
The plan is to average around 95-100km for the next 10 weeks before a 3-week taper. Hopefully, this will be achievable.
Anyway, here is my training from last couple of weeks:
Week of 13-19 Aug
Mon – OFF. But did 30mins elliptical + weights in the gym
Tue – am 10k easy around the river (5.07), pm 5k very easy on treadmill (5.45)
Wed - 13km at the Canal, including 6*1k intervals (av 3.50 per rep)
Thur – 15km easy along the river & Padang grass (5.05)
Fri - 9km easy in Labrador Park (av 5.23)
Sat - 22km medium long run around Tanglin, incl fartlek (av 4.55)
Sun – 8km easy around the river (5.20)
Total 82km for the week
Week of 20-26 Aug
Mon – 30km long run around Botanic/Tanglin (5.05)
Tue - OFF
Wed - 13km easy along the river & Padang grass (av 4.55)
Thu – 12km at the Canal, incl 6k tempo (4.02)
Fri – 8k very easy on treadmill (5.30)
Sat – 11km easy along the river & Padang grass (4.53)
Sun – 25km to Gardens by the Bay/Kallang and back, including 10miles at 90% MP (av 4.48)
Total 106km for the week