2009 Training & Racing Schedule

I’d decided that this year was going to be a little different from the usual for a couple of reasons.

Firstly, I’d been talking to this guy I work with back in October, who kept going on and on about being accepted to run the Edinburgh marathon. Now I’d just been dumped from the London Marathon ballot for what feels about the 10th consecutive year, so you can appreciate me feeling a little frustrated. So during a short period of frustration, disappointment and reflection, I thought ‘what the heck’ and also decided to participate in this historic Scottish marathon.

The second change to alter my training cycle is that my wife is entering her 1st half-marathon this year as she’s been accepted for this September’s Great North Run, so I intend to part train and race with her.

This changes my usual training schedule for this season, not that I’m complaining too much as it feels quite good to be going back to my running roots! I already have a schedule planned which has been in place since the turn of the year to cater for my marathon on 31st May. I’m aiming for 3hrs 30 mins (or better) come race day, albeit being able to train injury free for the training period.

I only intend to run train every other day and have longer rest periods where necessary following my harder sessions. Included within the schedule will also be the odd road race (and duathlon) to keep me race sharp. Interspersed between my runs will be cross training bike sessions (either ‘the commute’ or endurance rides) to maintain my cardio fitness and leg strength. I may even throw in the odd swim session to keep ticking over. There was me saying that I was looking forward getting back to ‘just running’ again!

Once the marathon is over I’ll start to pick up the training with my wife, however I will revert some of ‘my own’ run focus back to swimming in order to participate in a couple of triathlons August and September. That will take me up to the Great North Run and just about another year done!

I intend to log as much of this years training and racing activities as possible through Trispace so you can see how I’m getting on.

Wk WC Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Miles
1 5/1 Gym
CA+Legs
Gym
BS+Legs
Gym
CA+Balance
Rest
Rest   Gym
Spin 30 mins - 16Km
Run-11 mi Bike-10 mi
Easy
Run Dist: 3mi @8:40 AVG HR 74%
  Easy
Run Dist: 4mi @8:40
    Long
Run Dist: 4mi @8:40
2 12/1 Gym
CA+Legs
Gym
BS
Core
Work
Easy
Run Dist: 3mi @8:45 AVG HR 70%
20
mi Bike (2 x 10 Mile)
  Rest Run-12.3 mi Bike-20 mi
Easy
Run Dist: 4mi @8:40 AVG HR 73%
Long
Run Dist: 5.3mi @8:38 AVG HR 76%
3 19/1 Gym
CA
Gym
BS
Gym
CA + Core
Rest Easy
Run Dist: 3mi @8:40 AVG HR 73%
Rest Long
Run Dist: 5mi @8:45 AVG HR 69%
Run-19.8 mi Bike-20.0 mi
Easy
Run Dist: 3.5mi @8:23 AVG HR 75%
20
mi Bike (2 x 10 Mile)
Club
Run (Tempo)With Efforts Dist: 8.3mi AVG HR 85%
Gym
Total Body
4 26/1 Gym
CA+Legs
Rest -
Rest
   20
mi Bike AVG HR 62%
Long
Run Dist: 4mi @8:45
AVG HR 59%
Run-11.8 mi Bike-20 mi
    Club Run (Inc 20x 1 min efforts) Dist: 7.8mi @8:49 AVG HR 84%  Gym Upper Body  
5 2/2 -   Gym
CA
Tempo
Run Dist: 4mi @7:43 AVG HR 73%
-   Turbo Sesion (Strength Intervals) Snow & Ice! Run-12.5 mi Bike-00 mi
 Gym
CA+Legs
Easy
Run Dist: 3.5mi @8:36 AVG HR 78%
Turbo Sesion (Steady pace) Snow & Ice! Gym
Total Body
Long
Run Dist: 5mi @8:40
6 9/2 - - Gym Upper Body
Rest
- - Rest Run-11.5mi Bike-00mi
Easy
Run Dist: 3.5mi @8:31 AVG HR 74%
Rest Club
Run Dist: 6.0 mi AVG HR 81% (Hill reps,8xshort, 4xlong)
Gym - Stretch + core Saltwell
XC Dist: 2mi   AVG HR 93%
7 16/2 - - -
Gym - Stretch rehab + core
- - Long
Run Dist: 8mi @9:15 AVG HR 72% 
Run-10.8mi Bike-14mi
Rest Rest/Active Recovery Rest/Active Recovery Easy
Jog Dist: 2.8mi
14
mi Bike (Hills & Wind!!)
8 23/2 - - Balance & Stretch
Rest
- - 16
mi Bike (TT bike effort)
Run-13mi Bike-76mi
20
mi Bike (2 x 10 Mile)
Tempo Run
Run Dist: 4mi @7:15 AVG HR 80%
20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
Long
Run Dist: 9mi @8:27 AVG HR 77% 
9 2/3 - -
Balance, Stretch & Core
20
mi Bike (2 x 10 Mile)
- -

Easy
Run Dist: 4mi @8:35 AVG HR 74%
 

 

 

 

 

 

 

 

 

 

Run-20mi Bike-40mi
20
mi Bike (2 x 10 Mile)
Balance, Stretch & Core
Club
Run Dist: 6.0 mi (with 3 mi @ 06:50 AVG HR 92%)
Long
Run Dist: 10mi @8:40 AVG HR 00%
Rest
10 9/3 - - -
20
mi Bike (2 x 10 Mile
- -
20
mi Bike
Run-11mi Bike-60mi
Gym
Core + Legs
20
mi Bike (2 x 10 Mile
Club Run Dist: 8mi @8:42 AVG HR 82% (inc 8×3 min eff with 1.5 min rec)
Easy
Run Dist: 3mi @8:28 AVG HR 74%
Rest (!!)
11 16/3 - - -
Easy
Run Dist: 2mi @8:30 AVG HR 74%
- - Stokesley Duathlon (3mi-21mi-3mi) Run-20mi Bike-61mi
20
mi Bike (2 x 10 Mile
Long
Run Dist: 12mi @8:40 AVG HR 00%
Rest
20
mi Bike (2 x 10 Mile
Rest
12 23/3 - - -
Stretch & Core
- -
Long
Run Dist: 14mi @8:18 AVG HR 78%
 
Run-24.25mi  Bike-00mi
Rest Easy
Run Dist: 3mi @8:30 AVG HR 00%
Club Run Dist: 7.25mi (inc 4×1.25 mi efforts)AVG HR 85%
Rest Rest
13 30/3 -
Stretch & Core
-
20
mi Bike (2 x 10 Mile
- -
10K Race: 6.1mi @6:45 AVG HR 91%
Run-19miBike-40mi

Stretch & Core 

 

 

 

 

 

 

 

 

 

20
mi Bike (2 x 10 Mile
Club Run Dist: 5mi (inc 5k in 19:59)AVG HR 91%
Easy
Run Dist: 8mi @8:31 AVG HR 71%
-
14 6/4
Stretch & Core
- -
Easy
Run Dist: 6mi @8:20 AVG HR 00%
- - Rest Run-00miBike-00mi
20
mi Bike (2 x 10 Mile
Easy
Run Dist: 6mi @8:13 AVG HR 72%

Stretch & Core  

 

 

 

 

 

 

 

 

 

Rest
Long
Run Dist: 16mi @8:35 AVG HR 00%
15 13/4 Rest 2hr Walk 2hr Walk
Rest
Easy
Run Dist: 5mi @7:57 AVG HR 82%
2hr Walk
Easy
Run Dist: 4mi @8:04 AVG HR 76%
Run-9miBike-00mi
- - - - -
16 20/4
Rest
Easy
Run Dist: 5mi @8:00 AVG HR 78%
Rest
Easy
Run Dist: 5mi @8:00 AVG HR 81%
 
Rest
Rest
Rest
Run-10miBike-00mi
- - - - -
17 27/4
Rest
Rest
Tempo
Run Dist: 4mi @7:30 AVG HR 82%
20
mi Bike (2 x 10 Mile
Easy
Run Dist: 7mi @8:05 AVG HR 81%
Rest

Long Run Dist: 18mi @8:23 AVG HR 81%  

 

 

 

 

 

 

 

 

 

Run-29miBike-20mi
- - - - -
18 4/5
Rest
Easy
Run Dist: 4mi @8:39 AVG HR 73%
20
mi Bike (2 x 10 Mile
Easy
Run Dist: 5mi @8:38 AVG HR 74%
 
20
mi Bike (2 x 10 Mile
Rest
Long Run Dist: 20mi @8:10 AVG HR 84%
Run-29miBike-40mi
-
 
Stretch & Core 
- -
19 11/5
Rest
Stretch & Core
20
mi Bike (2 x 10 Mile
Tempo
Run Dist: 4mi @7:09 AVG HR 81%
10
mi Bike
10
mi Bike
Rest
Run-14miBike-40mi
- - Stretch & Core
-
Long Run Dist: 10mi @7:34 AVG HR 83%
20 18/5
Easy
Run Dist: 4mi @8:30 AVG HR 73%
20
mi Bike (2 x 10 Mile
Tempo Run 5mi @7:08 AVG HR 82%
Rest
Stretch & Core
Rest
Rest
Run-9miBike-20mi
- Stretch & Core -   -
21 27/5
Easy
Run Dist: 4mi @8:34 AVG HR 76%
20
mi Bike (2 x 10 Mile
Easy
Run Dist: 4mi @8:07 AVG HR 74%
20
mi Bike (2 x 10 Mile
Stretch & Core
Easy
Run Dist: 3mi @8:00 AVG HR 72%
Rest
Edinburgh
Marathon
Dist: 26.33mi @8:31 AVG HR 87%
Run-35miBike-40mi
- Stretch & Core - - -
22 1/6
Rest
Stretch & Core
Easy
Run Dist: 2mi @9:00 AVG HR 68%

20
mi Bike (2 x 10 Mile

Stretch & Core 
Easy
Run Dist: 3mi @8:20 AVG HR 74%
Rest
Rest
Run-5miBike-20mi
- - - - -
23 8/6
20
mi Bike (2 x 10 Mile
Blaydon Race
 Dist: 6.0mi @6:36 AVG HR 91%
20
mi Bike (2 x 10 Mile
Rest
20
mi Bike (2 x 10 Mile
Rest
Rest
Run-6miBike-60mi
Stretch & Core - - -  
24 15/6
20
mi Bike (2 x 10 Mile
Tempo
Run Dist: 4mi @7:30 AVG HR 78%
10
mi Bike
Easy
Run Dist: 4mi @8:20 AVG HR 72%
10
mi Bike
20
mi Bike (2 x 10 Mile
Rest
Easy
Run Dist: 4mi @10:00 AVG HR 60%
Run-12miBike-60mi
Stretch & Core - - Stretch & Core  
25 22/6
28
mi Bike (2 x 14 Mile)
20
mi Bike (2 x 10 Mile)
Club Run Dist: 9mi (inc 20×1min eff)AVG HR 83%
20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
Long
Run Dist: 5mi @8:25 AVG HR 75%
Rest
Run-14miBike-88mi
- Stretch & Core - - -
26 29/6

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

Stretch & Core

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

10
mi Bike
-

Long
Run Dist: 6mi @11:00 AVG HR 60%

 

 

 

 

 

Run-17mi Bike-70mi

Easy
Run Dist: 3mi @8:40 AVG HR 72%

 

 

 

 

 

-

Easy
Run Dist: 5mi @0:00 AVG HR 00%

 

 

 

 

 

-

Tempo
Run Dist: 3mi @8:40 AVG HR 72%

 

 

 

 

 

Rest

 

 

 

 

 

 

 

27 6/7 - Stretch & Core - -

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

-

Sunderland 10k Race
 Dist: 6.31mi @9:42 AVG HR 68%

 

 

 

 

 

Run-12.5mi Bike-80mi

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

Herington Park 5k Race
 Dist: 3.24mi @6:13 AVG HR 97%

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

Easy
Run Dist: 3mi @9:00 AVG HR 70%

 

 

 

 

Rest
28 13/7

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

- Rest Rest

Easy
Run Dist: 7mi @11:00 AVG HR 00%

 

 

 

 

- Run-15.5mi Bike-40mi
- - Club Run (Inc 20x 1 min efforts) Dist: 8.5mi @8:40 AVG HR 84% - - -
29 20/7

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

- - - - Rest Run-9mi Bike-50mi

Easy
Run Dist: 3mi @8:23 AVG HR 71%

 

 

 

 

- Sunderland 5k Race Dist: 3.2mi @6:15 AVG HR 97% 10
mi Bike

Easy
Run Dist: 3mi @8:00 AVG HR 73%

 

 

 

 

Rest
30 27/7

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

-

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

Rest

Long
Run Dist: 7mi @11:00 AVG HR 62%

 

 

 

 

 

Run-20mi Bike-80mi

Easy
Run Dist: 3mi @9:00 AVG HR 69%

 

 

 

 

-

Easy
Run Dist: 4mi @8:30 AVG HR 72%

 

 

 

 

Easy
Run Dist: 6mi @11:00 AVG HR 64%

 

 

 

 

- -
31 3/8

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

25
mi Bike

 

 

 

 

Rest

 

 

 

 

41
mi Bike 

 

 

 

 

Rest

 

 

 

 

Run-9mi Bike-126mi
Easy
Run Dist: 3mi @8:45 AVG HR 70%
-

Easy
Run Dist: 6mi @11:00 AVG HR 64%

 

 

 

 

- - -
32 10/8

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

-

 

 

 

 

 

 

Rest

Long
Run Dist: 8mi @10:50 AVG HR 64%

 

 

 

 

Run-21mi Bike-80mi

Easy
Run Dist: 6mi @9:00 AVG HR 69%

 

 

 

 

-

Easy
Run Dist: 7mi @11:00 AVG HR 64%

 

 

 

 

- - -
33 17/8

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

 

Active Recovery Active Recovery Rest Rest Rest Run-5mi Bike-40mi
-

Tempo
Run Dist: 5mi @7:30 AVG HR 79%

 

 

 

 

- - - -
34 24/8

20
mi Bike (2 x 10 Mile)

 

20
mi Bike (2 x 10 Mile)

 

Easy
Run Dist: 4mi @8:30 AVG HR 72%

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

20
mi Bike (2 x 10 Mile)

 

 

 

 

Rest

Tempo
Run Dist: 9mi @7:13 AVG HR 85%

 

 

Run-17mi Bike-80mi

Tempo
Run Dist: 4mi @7:15 AVG HR 78%

 

Stretch - - - -
35 31/8 Active Recovery Rest - 20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
- - Run-00mi Bike-40mi
- -   - -    

36 7/9 20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
- 20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
-

Easy
Run Dist: 10mi @11:00 AVG HR 63%

 

 

 

Run-15mi Bike-80mi
Stretch - Club Run (Points run) Dist: 5.5.mi @7:00 AVG HR 82% Stretch - -
37 14/9 20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
- 20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
- Great North Run Dist: 13.1mi @10:41 AVG HR 65% Run-21mi Bike-80mi
- Stretch Club Run (6 min hard wi 3 min rec) Dist: 8.mi @8:05 AVG HR 86% - Stretch -
38 21/9 20
mi Bike (2 x 10 Mile)
Stretch Stretch 20
mi Bike (2 x 10 Mile)
20
mi Bike (2 x 10 Mile)
-

Tempo
Run Dist: 10mi @7:41 AVG HR 79%

 

Run-14mi Bike-60mi
- - -

Easy
Run Dist: 4mi @9:00 AVG HR 74%

 

- -
39 28/9 20
mi Bike (2 x 10 Mile)
Stretch & Active Rec Stretch & Active Rec 20
mi Bike (2 x 10 Mile)
Rest Rest Easy
Run Dist: 10mi @:00 AVG HR 003%
Run-10mi Bike-40mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -
0 0/0 - - - - - - - Run-00mi Bike-00mi
- - - - - -