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Sub 3 Hour Marathon


Disclaimer: The information contained on this page is for general information purposes only. I'm not a professional trainer. Always seek professional advice before engaging in any physical activity. Consult with your doctor before starting any exercise program.

PBs: M 2:56, HM 1:20, 10k 36:55



Diagram above captures the structure of my running year along with pre-race tampering for 10k and marathon.
  • 2000+ km/year
  • 50+ km/week
  • Workout unit 5 - 35km
  • Workout unit = warmup + phase + cooldown
  • Workout unit = 50'+ = 15'+ + 20'+ + 15'+
  • Warmup = 10' jog + stretching + running ABC + speeding
  • Stretching: static head to feets
  • Phase types: speed v strength v endurance v tempo v just enjoy it
  • Speed: interval training 400-800m / 1:30'' cooldown
  • Strenght: hills (~5% 5x1k v 10x500m)
  • Endurance: 20+km
  • Tempo: 5km v 10km @ race pace
  • Cooldown: 10' jog + stretching




Running plan described above is ideal variant of the running plan that took me to sub 3 hour marathon. I'm not training plan believer and I don't trust to universally created plans. Take my plan just as an inspiration. It covers all important skills you have to have - start small, add incrementally, adjust to your fitness and mindstate, listen to your body, learn from mistakes and improvise.

Guidance:
  • Sleep well.
  • Eat well.
  • Enjoy it!

"Key to success? Consistent hard work, day after day, week after week, year after year. No magic bullet. No shortcuts." Josh Cox

Martin Dvorak
1994-2015
(CC)