A training schedule for long distance running consists basically of a combination of three different types of session:1. A standard 10 km run, at an easy pace, normally carried out several types per week.
2. A speed session, normally carried out once or twice per week.
3. A weekly long run, traditionally (although of course not necessarily) done during the weekend.
Up till now, my suggested training runs for budding marathon runners have always been given in minutes of easy running. The schedules given here have been working up to the standard 10 km run. We are basically there. In week 7 it was suggested that three of the four training sessions would be 50 minute runs.
Now, of course, the distance equivalent to a 50 minute run at an easy pace depends on the natural ability and speed of the individual. In my case, I normally run 10 km, at an easy pace, in 53 minutes. When I started running around 17 years ago, I used to carry out the same session in just 48 minutes or so. One can't expect to be as fast at 46 as one was at 29... Mind you, when I race I expect to run 10 km in around 44 minutes, so there's still some good quality steam running around in me yet!
Whatever my pace, which is not very relevant here, normal runners who are neither exceptionally fast nor terribly slow should expect to run 10 km, at an easy pace, in 45 minutes to 60 minutes. This should be your "regular" midweek training session, when you're not doing a speed session or the weekend long "endurance" run. It's what keeps the running machine ticking - the filler, not-too-difficult sessions to allow for recovery in between the more demanding quality sessions.
How do you find out your 10 km time? I wouldn't recommend taking this measurement by running 25 times round a 400 metre track - as here the tendency is to run faster than normal. I'll explain more about this when we discuss speed training. The best way is probably to use the car odometer (mileometer) to measure a 5 km stretch of road, along which there's a good pavement where you can carry out a normal running session. The average time of three separate runs along this stretch of road and back will give you your 10 km time. Once you know this, you need not measure the distance run each time you go for your regular 10 km training spin - just run at your normal pace for 26 minutes (if your 10k time is 52 min.) and do exactly the same route back.
You may also opt for hi-tech, and wear a GPS on your wrist that gives you lots of data about your run - distance, time, speed, average speed, pulse rate, and lots more - they're getting better all the time. This old timer, however, is quite happy using traditional methods - a stop watch, and that's it.
Week 8 of the beginner's schedule for running a marathon (Monday to Sunday, running at an easy pace):
0, 10k, 10k, 0, 10k, 0, 70 minutes.
Enjoy your running. Vary your routes. Sleep well. Limit your alcohol intake. Run on an empty stomach, while keeping well hydrated. Soon, you'll be taking part in a race.
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