Category Archives: training plan

The sub 3 hour marathon training plan

With the 2014 Gold Coast Marathon fast approaching (13 weeks away), it’s time I mapped out a marathon training plan. The goal is simple: a sub 3 hour marathon. In theory, this is achievable based on last November’s 5km time … Continue reading

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The 100km running week

I am edging tantalisingly close to cracking the sub-18 for 5km, with an 18:05 PB at Main Beach parkrun a few weeks back. Surely, it’s mine? Any week now! Unfortunately, the desire to hit this goal has started to have … Continue reading

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Building run speed, fast!

Only four weeks to the Gold Coast Half Marathon, and I’ve got some serious confidence issues. My PB is 1:28:10 set last year, and I want to go under that. Last year I was on track for 1:24ish (4min/km pace), … Continue reading

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Race withdrawal – Common-sense or fear?

Daily I struggle with a dilemma. Should I do the Tararua Mountain Race? Am I thinking about pulling out because I can’t get ready in time? Or am I scared? Fear (or the “fear of fear”) is a powerful motivator … Continue reading

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BASE 3 – What’s in Store?

I’ve just started the BASE 3 training block for Ironman New Zealand. BASE3 is a five week block that covers Week 8 through to Week 4; it delivers me three weeks out from the race. After this block it’s pretty … Continue reading

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How fit will the Beginner Ironman Training Plan get you?

I’m using Scott Herrick’s Beginner Ironman Training plan which you can grab from I’ve entered all of the sessions into a spreadsheet (yes, that was painful!) and now I can see exactly what fitness his training plan will deliver. … Continue reading

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Must. Bike. More.

Here’s a look at the training hours required for the vanilla version of my 20 week Ironman training plan. The first week is 8 hours – that is pretty much as easy as it gets. It builds up to a … Continue reading

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