Training Planner
Some people recommend training for a marathon. This goes against the main philosophy of this site, which might be summarised as “blog, dont run”. However, for those in need of inspiration, here is some information. Treat it like you did your “revision timetable” prior to that last big exam : write it down, colour it in, read it, alter it, throw it away and revise it. On no account follow it.
18 Week Training Suggestion
Based on Hal Higdon’s 18 week ‘novice’ marathon training guide. This is modified for the Tokyo Imperial Palace 5km route, so its mainly in units of 5km.
Notes
- cross refers to any training other than running, with cycling or swimming recommended above say football or basketball ( too high impact ). It’s not supposed to be how you feel each Sunday.
- Timings not given nor expected.. do the distance. Walking some or all of it is fine.
- Use at one’s own risk, its just a guide, a table of numbers… tokyomarathon.net is not advocating you follow this.
updated with actual dates – thanks Graham !
|
Week
|
Mon
|
Tue
|
Wed
|
Thur
|
Fri
|
Sat
|
Sun
|
|---|---|---|---|---|---|---|---|
|
16 oct
|
rest | 5km | 5km | 5km | rest | 10km |
cross
|
|
23 oct
|
rest | 5km | 5km | 5km | rest | 10km |
cross
|
|
30 oct
|
rest | 5km | 5km | 5km | rest | 10km |
cross
|
|
6 nov
|
rest | 5km | 5km | 5km | rest | 15km |
cross
|
|
13 nov
|
rest | 5km | 10km | 5km | rest | 15km |
cross
|
|
20 nov
|
rest | 5km | 10km | 5km | rest | 10km |
cross
|
|
27 nov
|
rest | 5km | 10km | 5km | rest | 20km |
cross
|
|
4 dec
|
rest | 5km | 10km | 5km | rest | 20km |
cross
|
|
11 dec
|
rest | 5km | 10km | 5km | rest | 15km |
cross
|
|
18 dec
|
rest | 5km | 10km | 5km | rest | 20km |
cross
|
|
25 dec
|
rest | 10km | 15km | 5km | rest | 25km |
cross
|
|
1 jan
|
rest | 10km | 15km | 10km | rest | 20km |
cross
|
|
8 jan
|
rest | 10km | 15km | 10km | rest | 25km |
cross
|
|
15 jan
|
rest | 10km | 15km | 10km | rest | 20km |
cross
|
|
22 jan
|
rest | 10km | 10km | 10km | rest | 30km |
cross
|
|
29 jan
|
rest | 10km | 10km | 5km | rest | 20km |
cross
|
|
5 feb
|
rest | 5km | 10km | rest | rest | 15km |
cross
|
|
12 feb
|
rest | 5km | 5km | rest | rest | rest |
race
|
Hi! Just stumble upon your web page. I’ve joined the 10 km race in the upcoming Tokyo Marathon 2007 and have problems packing my running gear…….
The weather forecast says it’s 9 to 15 C, I wonder how cold that feels? I plan to wear a long-sleeve running tee, with short pants….. do I need a light windbreaker and gloves?
Thank in advance for your advice!