Preparing the Flora London Marathon 2005

Preparing the...

Me, struggling at the Roma-Ostia half Marathon 2005

I started the specific training for the London Marathon in November 2004 (6 months before the run), although I have praticed athletic for some years.
Below, you can find a sketch of my daily training , in case you would try too (to finish) a marathon! Note that these training sessions are intended for fit persons with a prior good phisical preparation, that is, somepne that regularly practice a sport. The goal is to finish the marathon around 3 hours.
I suggest you to run not alone... otherwise you will easily get bored vry soon!
So, first thing: find a good friend to run with!

Thanks to my trainer Dino Donfrancesco for this training program and its wise advises!

WEEK	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1st 15 Nov - 21 Nov	15 km slow run	8 km slow run 15x80m hill runs	8x1000m (2 mins jog between each)	18 km easy run in progression	10 km slow run 15x200m repeats	... Rest ...	20 km slow run
2nd 22 Nov - 28 Nov	17 km slow run	8 km slow run 13x100m hill runs	1x1000m (4 mins jog) 4x1000 (2 mins jog)	16 km easy run in progression	10 km slow run 8x300m repeats	... Rest ...	22 km slow run
3rd 29 Nov - 5 Dec	20 km slow run	6 km slow run 10x150m hill runs	1x3000m (4 mins jog) 2x2000 (2 mins jog)	18 km easy run in progression	8 km slow run 12x300m repeats	... Rest ...	1,30h slow run
4th 6 Dec - 12 Dec	60 mins slow run strength exercices	60/70 mins long variation	60 mins slow run technical exercices	60 mins easy run 12 hill sprints	70 mins short variation	... Rest ...	40 mins slow run 30 mins medium run
5th 13 Dec - 19 Dec	60 mins slow run strength exercices	60/70 mins long variation (5x5mins , 3x8mins)	40 mins slow run technical exercices	30 mins slow run 30 mins medium run	70 mins short variation	... Rest ...	30 mins slow run 50 mins medium run
6th 20 Dec - 26 Dec	30 mins slow run 10x150m hill run strength exercices	60/70 mins long variation (3x8mins , 2x10mins)	40 mins slow run technical exercices	20 mins slow run 40 mins medium run	60 mins short variation	... Rest ...	10 mins slow run 60 mins medium run
7th 27 Dec - 2 Jan	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)
8th 3 Jan - 9 Jan	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)	... Rest ... (snowbrd holiday)
9th 10 Jan - 16 Jan	30 mins slow run 10x150m hill run strength exercices	60/70 mins long variation (3x8mins , 2x10mins)	40 mins slow run technical exercices	20 mins slow run 40 mins medium run	60 mins short variation	Snowboard	Snowboard
10th 17 Jan - 23 Jan	30 mins slow run 10x150m hill run strength exercices	60/70 mins long variation (3x8mins , 2x10mins)	40 mins slow run technical exercices	20 mins slow run 40 mins medium run	60 mins short variation	Snowboard	Snowboard
11th 24 Jan - 30 Jan	30 mins slow run 10x150m hill run strength exercices	60/70 mins long variation (3x8mins , 2x10mins)	40 mins slow run technical exercices	20 mins slow run 40 mins medium run	60 mins short variation	Snowboard	Snowboard
12th 31 Jan - 6 Jan	30 mins slow run 10x150m hill run strength exercices	60/70 mins long variation (3x8mins , 2x10mins)	40 mins slow run technical exercices	20 mins slow run 40 mins medium run	60 mins short variation	Snowboard	Snowboard
13th 7 Feb - 13 Feb	30 mins slow run 10x150m hill run strength exercices	60/70 mins long variation (3x8mins , 2x10mins)	40 mins slow run technical exercices	20 mins slow run 40 mins medium run	60 mins short variation	Snowboard	Snowboard
14th 14 Feb - 20 Feb	60 mins slow run 10x100m repeats	60/70 mins long variation (3x8mins , 2x10mins)	50 mins medium run	40 mins slow run 30 mins fast run	60 mins short variation	Snowboard	Snowboard
15th 21 Feb - 27 Feb	60 mins slow run 10x100m repeats	60/70 mins long variation (3x8mins , 2x10mins)	...Rest...	1,00h medium run	50 mins slow run	...Rest...	Roma - Ostia half-marathon
16th 28 Feb - 6 Mar	50 mins slow run	1,40h slow run	60/70 mins long variation (3x8mins , 2x10mins)	...Rest...	2,00h slow run	Snowboard	Snowboard
17th 7 Mar - 13 Mar	50 mins slow run 10x100m repeats	...Rest...	2,00h slow run	60 mins long variation (3x8mins)	1,00h fast run	Snowboard	Snowboard
18th 14 Mar - 20 Mar	50 mins slow run 10x100m repeats	...Rest...	2,15h slow run	60 mins long variation (3x8mins)	1,15 slow run	Snowboard	Snowboard
19th 21 Mar - 27 Mar	1,15h slow run 10x100m repeats	2,15h slow run	1,15h long variation (2x20mins)	...Rest...	21km medium run	Snowboard	Snowboard
20th 28 Mar - 3 Apr	...Rest...	1,15h long variation (2x20mins)	1,15h slow run	30 mins slow run	36 km. marathon pace run (1)	Snowboard	Snowboard
21th 4 Apr - 10 Apr	1h slow run 10x100m repeats	1,30h slow run	40 mins slow run	1h long variation (2x15 mins)	40 mins slow run 4x100m repeats	...Rest...	1h slow run
22th 10 Apr - 17 Apr	...Rest...	40 mins medium run 5x100m repeats	40 mins slow run 5x100m repeats	30 mins slow run 5x100m repeats	...Rest...	30 mins slow run stretching	Flora London Marathon

NOTE: (1)
00-10km: 42,35 mins (4,15 mins/km)
10-20km: 41,18 mins (4,08 mins/km)
20-30km: 40,10 mins (4,01 mins/km)
30-36km: 24.48 mins (4,08 mins/km)