Runireland Marathon plan !
Fri, 02/12/2011 - 10:40
Hi Guys,
As promised let's do a little bit of experimentation ! I don't really usually do online coaching but this could be interesting. Let's see how far we can go starting with a Basic Marathon plan, get a couple of guys together and then develop the plan individually using athletes feedback.
the outcomes will be to reach your goal ! And end up with a tailored plan. It will also demonstrate online coaching can not be done at a big scale (lots of athletes) to be able to personalise each plans with one coach. It just takes time as a coach. Remember I will do it on my spare time.
You need to be able to give feedback and agree to share some personal information (not too personal don't worry).
1) we need a few volunteers, 3 male / 3 Female ?
2) Screening the athletes
- injuries & Health feedback (relevant to training)
- Sports achievements & experience
- Data (5k, 10k, half marathon, Marathon) other sports skills ?
- Life style (Job, family etc....)
3) Goal setting (event, time)
4) starting the plan
5) weekly feedback and Review
This plan will be based on pacing and mileage, if that's ok. Heart rate and other specific would too difficult to monitor and would require knowing the athletes better.
First marathoner are welcome.
No I am ready to start when you are ! Who's in ?
Fri, 02/12/2011 - 15:47
#2
Great idea Seb!
Folks knowing how little spare time that Seb has, this is a great opportunity to get a personalised plan for anyone aiming for an early marathon such as Connemara or Portumna.
Fri, 02/12/2011 - 16:10
#3
I'd love to do this!
Fri, 02/12/2011 - 21:28
#4
this is a great idea.
how can i join in???
Fri, 02/12/2011 - 21:43
#5
Would love to give it a try for Connemara marathon.
Fri, 02/12/2011 - 22:05
#6
Seb,
sign me up
Fri, 02/12/2011 - 22:07
#7
Seb,
when do you envisage starting as I am looking to PB in Seville in Feb.
Fri, 02/12/2011 - 22:14
#8
Ok Guys,
Great start, just remember it will only be online ! and here, so you have to give a small description of yourself with the above information requested.
The best would also to have a registered account on the forum :-)
1) cmickdaly (promised in other forum topic) (Male)
2) TheVillageIdiot (male or female)
3) RichardMurphy (Male I suppose)
4) kpscanlon (Male or Female )
5) tk (Male or Female)
6)
I suppose we could take more if we were setting up groups but don't want to take a big load of work. People will be able to follow the the thread up.
Only thing you sign up for is to have a good attitude toward that experiment :-)
Sat, 03/12/2011 - 17:48
#9
i'm definitely interested. have run 6 marathons, 6 half marathons, ironman galway, sea2summit. My next goal is the 50km in Portumna
Sat, 03/12/2011 - 17:56
#10
Hi Seb
I'd be interested, would like to do a really good marathon in Portumna in June
Sat, 03/12/2011 - 19:29
#11
seb, i am a male, 37 years old, took up running 2 years ago, have lost 35kg, now 90kg, short and stocky, have ran 3 marathons in past year (dub 10, cork 11, dub 11) all 3 around 4'50 mark. i would love to run closer to 4'00 hour. a few 1/2 marathonsand a few 10k races. i am looking at marathons in kildare (may) and syracuse, new york (oct) for next year. i have a 9-5ish job and i run most mornings before work at 6am hope this helps????
Sun, 04/12/2011 - 17:25
#12
Hi Seb,
Just wondering you have any females signed up yet or are you still taking names? I'd like to sign up.
Sun, 04/12/2011 - 20:10
#13
Hi Seb,
Just wondering would you take on someone like me?, I have run a 10km but that's it injured my foot early this year so i'm well out of shape. \trying to get back into it. I have always wanted to run a 1/2 and one day a full marathon. I'm female working shift hours so don't have major structure in the week, would need to train round me hours. Thanks.
Sun, 04/12/2011 - 20:19
#14
Ok so, Entries are now closed :-)
1) cmickdaly (Male)
2) TheVillageIdiot (male or female)
3) RichardMurphy (Male I suppose)
4) kpscanlon (Male 37)
5) tk (Male or Female)
6) Deirdre Ballina (Female, mayo)
7) Paula B (Female)
8) colm_omaille (Male, Galway)
9) WJF (Female)
That's already lots of work ahead !!!
1) if you don't have a runireland account please create one. (it will avoid anonymous users to impersonate you)
2) You guys need to confirm you are all ok with what is required above and sharing information online as much as you feel comfrotable with.
3) I don't need or want your full name or adress, or phone or email. This is only based on a online experience.
3) Can you give me : Age, County, sex, time for 5-10-half- full marathon, injuries history or healt history relevant which can affect your training, Job, sports & other achievement, family and lifestyle obligations (E.g play football 5 times a week, or work at night.... Use the gym, or part of a triathlon club etc.....)
4) weekly schedule preview (training availibility) :
Monday : 1h am or/and 2h pm available (ready to run not including changing gear, shower etc....)
5) Finally, what is your marathon Goal (time and time line) what time do you expect and what event do you plan to do.
Please follow the guideline to go through the process smoothly, as it will become extremly busy and difficult to follow for the coach.
Sun, 04/12/2011 - 21:09
#15
Hi Seb,
44 yo Male
Galway
50+ Marathons
PB's
5k [19.50] 10k [41.30] Half [1.28]
Full [3.18]
Can run most days for at least an hour, but mainly early morning or later in the evening.
Desk job and busy family life
I HAVE TO break 3.15 in Seville on Feb 19th. Help!!!!
Sun, 04/12/2011 - 21:12
#16
hi seb
Paula B aged 32, female, from Clare
5k-28mins, 10k-1.01hrs, half-2.24, full-5.43
no real injuries, i have asthma, fibromyalgia and reynauds syndrome
work full-time mon-fri 9.30-6pm and 45min drive to and from work, work some saturdays when necessary
married with 2 children husband plays soccer and trains weds and often has a match sundays, daughter plays camogie from feb-oct
i train on a monday night with a meet and train group and have 1 hour on a tues morning, 1.5hours after 7pm on weds,thurs and fri and 4hours on either sat or sun depending on soccer/camogie
my goal sub 5 hour marathon in portumna in june (may also be doing connemarathon) last year did portumna in 6.32 with very little training!!!
Sun, 04/12/2011 - 21:37
#17
here goes from tk
54 year young male from galway only running reguarly for last 14 months.
5k pb 21.26
10k pb 46. 12
1/2 marathon 1.46
Work irregular hours including nights and one week end in every eight. Married with 2 sons.
Everything in perfect working order and no history of injuries. Run 2 to 3 times per week (4 to 8 miles per session)at present and 'attend' indoor soccer twice a week if not working where I run after the
ball. Training availability would be 4 to 5 times per week but because of work the time schedule would vary from week to week. Goal is to run a marathon before I dissapear over the hill. Hope to be travelling a bit over the summer so would like to run marathon before the end of April 2012. Connemara marathon looks most suitable at the moment and expected time anything under 3.45
Sun, 04/12/2011 - 22:01
#18
hi Seb,
32 year old galway male.
5k 22:05 10k 48:22 half 1:50:23 full 3:53:22
injury free
work in security which involves mainly nights.
sports: try to kayak every tuesday. recently trying to get my moneys worth from the gym.
would love to run a 50km. sub 5 hour if possible
Mon, 05/12/2011 - 09:16
#19
hi seb, looking forward to this experiment.............
37 yrs old, male, running for 2yrs
5k-24, 10k-50, 1/2-1'56, full-4'41
no obvious injury problems, asthmatic (but well under control)
9-5 job, played soccer regularly up to 8 years ago, married with 2 young children
running 5 mornings 6-7am but this is flexible, pilates on tuesday nights, no other exercise, member of gym but rarely used!!!!
available to run 7 mornings for upto 2 hours, goal is to break 4 hours for kildare marathon or syracuse marathon
Mon, 05/12/2011 - 09:59
#20
Hi Seb,
RichardMurphy here, I forgot I already have a logon...
- 26 Y/O Male living in Louth
- Started running July '10 to lose weight (was 250lbs now 180). Didn't do a whole lot excercise wise before this.
- PBs: 5k 20:48, 10k 42:56, HM 1:33:25
- Weekly training at the moment is more or less as follows: 3 x 5 Mile runs during lunch breaks, 2 x 1.5hr sessions in the Gym in evenings (mostly cardio with some resistance training), 1 x long run (10 - 15 miles) weekday evening, weekends lately are taken up with cycling - 2 x 70 - 100k cycles could change back to running training on a saturday, but wouldn't want to miss the club spin on a Sunday.
- In terms of time to train, I don't think I could fit in much more time wise, but I'm sure my training could be a lot more effective!
- Working a roughly 9-5 job in Dublin with a 2 or so hour commute. Married with no kids.
- No injuries. I have athsma which is well under control.
- Aiming for sub 1:30 HM & 3:15 - 3:30 Marathon. Expecting to do Dundalk HM & Newry Marathon. Dates for these haven't been decided as far as I know, but they're usually around beginning / end May respectively I think.
Mon, 05/12/2011 - 12:00
#21
Good luck lads, this looks like an interesting addition to the forum :)
Mon, 05/12/2011 - 15:01
#22
Hi Seb,
So,
Female 32 years runner and triathlete.
Achievements: 5km: 22.00, 10km: 47.00, 1/2 mar: 1.47, Mar: 3.50
Half ironman: 5.32hrs and Ironman: 13hrs
I work mostly evenings from 14.00-22.30. I train once my daughter goes to school so mid morning and early afternoon. I can train four to five days most weeks.
Cycle on Sunday morning - 70km but will be increasing this in time with the weather. Run Monday, Wednesday and Fridays, Thursday, small cycle and small run. Swim also twice to three times a week.
I'm fairy fit overall and I've no injuries to report.
My aim is to run a 3.30hr marathon later in the year as I'm participating in Ironman Frankfurt on the 7th of July. I'm hoping to run the Ultra in Connemarathon this year.
Mon, 05/12/2011 - 21:49
#23
like the look of this
Mon, 05/12/2011 - 22:21
#24
Hi Seb,
26 year old female, back in the gym the last couple of mouths. Work different hours each week working morning/days plus days/evens/nights. would like to work towards Connemara marathon next April.
Tue, 06/12/2011 - 14:57
#25
Would love to join if it's not too late. just signed up for my 1st marathon, connamara. not sure what to now other that go out running ;-)
Wed, 14/12/2011 - 16:31
#26
Hi Roy and WJF,
I am going to give the last chance for the few people to come back to me and if not then I will give you a spot.
In anycase, you will be able to follow what is going on here.
Sebastien
Fri, 16/12/2011 - 18:07
#27
just saw this seb. am i too late !!!!!?????
ran 3 marathons. my most recent was DCM 2011 - did a PB of 3.40.51. running rome in march 18th - trying for a sub 3.30. fastest half marathon is 1.38 but usually 1.42
can run in the evenings mon to thursday and saturday morning. currently up to 4 times a week 2miles/7miles/7miles/15 miles.
Fri, 16/12/2011 - 21:04
#28
Ok, I will start working on it tomorrow.
ROY, I am letting you in.
I am Belfast this weekend to irish swim champ so will start put things together on monday.
Enjoy runireland christmas special ! And let s see how far we can go.
Sebastien
Mon, 19/12/2011 - 14:46
#29
Excellent, Cheers Seb
Thu, 22/12/2011 - 01:11
#30
Salut Seb!
Oh dear I've only just spotted this but if anyone drops out, you have a very willing & keen over 50 female who would love to be given the chance to join in!!
Ran London & Dublin this year in 4.40 & 4.21 without putting in too much training. Now entered for Paris in April, & would love to train for a 4.10 there & then go for the elusive (in my book anyway!) sub 4 in Dublin 2012...
Bisoux !
Thu, 29/12/2011 - 11:53
#31
Hi Seb,
Aww I have only just spotted this, I would love to participate although I may be too late,
I am 27 year old Female and
I have only started running the past year or so and have set my main goal in 2012 to complete my first marathon, with Conamara my main goal!!
Races I have completed in the past six months or so are, half mar 2.12 (first race of the year!), 10 K 55.20; 5 K 24.30, 10 mile 91.30, 5 mile 42.30....
I am not with a running club and just train on my own, so any bit of guidance would be greatly appreciated....
Go raibh míle maith agat!
Thu, 29/12/2011 - 16:27
#32
Hi Marella and Franny,
I started to read the information from the guys above and should have finish soon, so I won't be able to do a personal plan for you this time.
But keep an eye on it and I might do another one in a few month if this one goes well.
It just takes a lot of work and can't take on everybody. I had over 50 emails and said no to them as well.
Sebastien
Thu, 29/12/2011 - 22:45
#33
Thanks anyway Seb - I shall enjoy following the advice you give to the ones on the programme, & will be on the alert for an opportunity to get added to a future one!
Fri, 30/12/2011 - 18:16
#34
Hello Seb. I am off skiing tomorrow in Bulgaria but i will get into this when i return on the 8th Jan.
Cheers & Happy New Year to all,
Roy
Fri, 30/12/2011 - 22:08
#35
Thanks Roy
And Happy new year everybody !
Mon, 02/01/2012 - 19:55
#36
damn! missed it ! :( Good luck guys ! maybe if someone pulls out Seb ? :)
Tue, 03/01/2012 - 09:56
#37
Hi Seb,
happy new year,
I totally understand, thanks anyway I will follow the advice you give to the others on the programme anyway if that ok.....
Is it an open link or where can I follow it?
Slan go foill,
Marella(",)
Thu, 12/01/2012 - 15:03
#38
Hello Seb,
Happy New Year. Now, how do we get started?
Cheers,
Roy
Fri, 13/01/2012 - 09:51
#39
Hi Roy,
was suppose to be thsi week, unfortunetly I have a funeral to attend so will be next monday hopefully.
Apology
Seb
Wed, 18/01/2012 - 17:04
#40
Hi Guys,
Sincere Apology, for the delay, after the Christmas camp and the time to read everybody goals, calculate pace, and personal unfortunate circonstances I had to priorities things.
the plan is based on this programmes : HERE
I just need to type it tonight and tomorrow and we all are ready :-)
Fri, 20/01/2012 - 11:41
#41
Hi seb. looking at it there. thanks for that. will try to tune in my own training with it
Fri, 20/01/2012 - 14:00
#42
thanks seb, i am torn between the beginner and intermediate, what do you think??
Fri, 20/01/2012 - 20:56
#43
Still working on it, just take longer than planned the Final product will look much better and personalised.
You will undertsand when finished, starting monday for sure :-)
Seb
Sat, 21/01/2012 - 13:33
#44
no problem seb, thanks for your help. looking forward to starting the experiment.
Mon, 23/01/2012 - 14:52
#45
Hi Guys,
I finished the screening part, no I am typing the plans for you. the documents will be based on a google document so you all can see and read it. Then you will leave the feedback online.
I also will not use the above plan as a generic plan just does not work if i want to do it properly.
That you all understand how this work, I made a "base plan" based on mileage, once I know you better and have more and more info it will be tailored with specific pace work etc..... so it does take time to do a good plan.
1 ) cmickdaly :
based on your info, 3h30 is very achievable, I need a race target (goal). I made yoru run as per your schedule, monday to thursday friday off and saturday long run. I added a sunday run more like a recovery run. and will evolve as pacing in later weeks. I made your plan in Miles.
2) TheVillageIdiot : Same base plan than "No3", you seems to be flexible enough. The target is achievable but can't do much for seville unfortunetly. your plan is in km.
3) richardjamesmurphy85:
I started on the same base plan than "No2" above" and then will take a different path as your goal is 3:15. Your plan is in km. Newry should be a good target. your plan is in km. I looked at your lunchtime run I made a 10k instead of the 5miles monday tuesday and some 8k 5 miles again.
4) kpscanlon :
Flexible enough, the mornings are good but not great for long runs, but we start and see where we go. I know you said 5 tmes a week, but if you check I eveolve teh plan later to 6 times for some week. 4h should not be a problem. Your plann is in miles
5) tadgkenny :
your plan is in miles, 3.45 should be ok, have a try the first week or so and give me some feedback
6) colm_omaille:
The plan is not specific to 50km but will get there, can you give me more info about your triathlon training so I can have a better idea of what you do. I am sure you are busier than stated :-)
7) paulabowes :
I might swap the monday off to saturday due yoru tough work schedule, but have a go at that plan.
8) Deirdre Ballina :
Will finish it tonight for you, you are a triathlete and need more information about yoru training, please : swim etc....
9) WJF :
I made a simple marathon plan, send me your feedback after the first week
Link is here : HERE
Another point let me know if you prefer miles or km, did not really know so did with the info I have.
Check if the weekly schedule is suitable, try it andthen come back to me. review will be done on every monday morning in the runireland office.
Mon, 23/01/2012 - 15:39
#46
Hi Seb,
Is the link right? Can't get it working?
Mon, 23/01/2012 - 16:17
#47
Hey Seb,
I never gave you my detatils at the start, see below:
35yrs old male, have completed 2 x 1/2 marathons 2 yrs ago, a few adventure races, mainly into mountain climbing and mountain biking
2) Screening the athletes
- injuries & Health feedback - no current injuries
- Sports achievements & experience - varied
- Data (5k, 10k, half marathon, Marathon)? 5mile run = 45min, 10 mile run = 100min,
- Life style (Job, family etc....) - work with the fire service so quite busy (no family)
3) Goal setting (event, time) - 1st Marathon, hopefully 4hrs30min
4) starting the plan - currently running 4 days per week, 1 day biking, 1 evening on climbing wall
Hope this is ok?
Cheers,
Roy
Mon, 23/01/2012 - 16:48
#48
thanks seb,
i just checked mine. starting tomorrow, looking forward to it.
miles are fine with me.
what feedback do you need from us??? should we record it every day???
Mon, 23/01/2012 - 18:39
#49
Hi Seb,
I'm cycling three times a week with the long cycle on Sunday mornings, we're at sixty miles at the moment and adding 10% to the distance every week. Also I run off the long cycles, we're at four miles and building. Monday and Tuesday are hill repeats total 25 miles and Turbo for about an hour.
Run: I'm Running four times a week, I managed 40 miles last week with the long run on sat @ 15 miles. I'm working also on hill repeats @ 7x1km @ 5mins with two miles warm up and two miles cool down. I run ten/13 miles usually on Sunday morning and the rest of the mileage comes off the bike. I'm hoping to increase the mileage for my long runs.
Swim: 2x Weekly Endurance @ 2.5-3.0km per hour session.
I hope this is helps
Thanks for taking the time to do this, much appreciated
Deirdre
Mon, 23/01/2012 - 21:04
#50
hi seb,
my triathlon training hasn't really started yet. i'm in the pool a couple of nights a week. 800 -,1000m sessions.
should be back cycling soon enough. 20 - 30 mile cycles.
running wise i'm back out twice a week with a ten km and 8 km race in the last two weeks.
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