My name is Toby Sullivan, I’m a Physiotherapist and as of 2012 I’m a triathlete.
I decided that 2012 was the year that I went from someone who does triathlons to ‘a triathlete’. I entered my first triathlon about 6 years ago and have probably done 10 since then but training has always been along the lines of run sometimes, cycle to work a bit and swim…if needed. It has never had any structure. The hope is that by upgrading my status to triathlete, entering a few triathlons and setting goals for this season and beyond will give me more motivation to undertake a (slightly more) specific training program.
Paris Marathon – April
Not a triathlon I know but to run a fast marathon you need a fast 10k so it’s got to help a bit… The plan started late in 2011, a friend Tim and I who raced our first marathon in Berlin 2010, decided to enter marathon number 2. My first winter of training was surprisingly easy. Being mostly a fair weather athlete I was surprised how mild the winter was (when I was out training anyway) certainly nothing leggings, gloves and a hat didn’t resolve. It was also inspiring to see a huge number of people out running presumably preparing for their own Spring marathons.
I managed 2 months of base training in October and November building to 2-3 10k runs a week. I also managed 6 x 100k+ cycles during these 2 months as well as the usual 6 hours of weekly commuting by bike.
December was wiped out with injury, illness and Christmas so the formal 14 week marathon program started on January 9th.
In 2010 I finished Berlin in 3h19m, I ran it with no idea of pacing but fortunately I started at the back of the 4-hour group so was held up in the crowds for the first 10k. As a result I felt relatively fresh towards the end, there was no wall and I ran the second half a bit faster than the first half…. This style of pacing was definitely something to try to take to the next race.
For Paris I found a training program that was light on mileage and I made it even lighter. I settled for 3-4 runs a week. The 3 essential sessions being (in simple terms) one slow, long session, one fast session and one really fast track interval session. In technical terms this is meant to correspond to endurance building, lactate threshold pace and VO2 max.
The more I looked into training schedules the more it seemed you pick your marathon target time then work backwards to find training times and schedules (within reason). I thought 3 hours which equates to 4.15/km would be a nice round number so I began training for that.
I built the long runs up to 20 miles and completed 3 of these all within 10% of marathon pace – approx 4.30/km.
I completed weekly tempo runs which ranged from 8-15km. Generally these were to be completed at 4mins/k pace.
To see how I was doing along the way I entered a few races or 10km, 10 miles and half marathon. These gave me an accurate (looking back at my time) indication of how my training was going.
My race times were as follows:
Each of these when put in to the race calculator, there are many out there, I used one called MARCO. It put me just outside the 3 hour mark and they were right!
I finished in 3h02m25s
The running was good, next the cycling. Having managed 6 long rides in October/November subsequent cycle training consisted of commuting. So to make it useful I would incorporate interval sessions. On one commute there are 3 or sometimes 4 sections where you can blast it between lights and get an open run for up to 3 minutes so this is where my intervals come in!