Each year I set myself a few goals and there is always one dedicated to running. This year is no different. My plan for 2021 is a sub 2:45 marathon in October.
When I was still living in South Africa my focus would have been on the Two Oceans Ultra marathon and possibly Comrades. Both are held in the first half of the year and each event attracts thousands of runners.
But I don’t live there anymore so I’ve turned my attention to the marathon. Big city marathon running in Europe is amazing. If you’ve ever participated in one of these races you’ll know it is something quite special. The support is great and the pace is fast! The Coronavirus put a stop to all events in 2020 but I was fortunate to participate in both the Rotterdam and Amsterdam marathons in 2019.
With running events looking like they might starting making a comeback towards the end of 2021, I’ve entered both races with the hope of running a sub 2:45 marathon. It’s definitely a stretch goal and one that will require a good period of training. My previous PB was around 2:52 (I have gone a bit faster but it was on a downhill marathon course so I don’t count it).
As part of this blog a I plan to write an update every 2 weeks as a way to document the journey and see how things are progressing.
Coaching
It is probably worth noting that I have hired a coach to help me achieve this goal. I’ve been coached before and it made a significant difference to my running. I find the accountability that a coach brings to be key for me. Knowing that there is someone preparing your plan and expecting you to complete it is quite motivating.
I’ve also learnt a lot from my two previous coaches. They both had completely different approaches to training, racing, strength training and rest. By combining the best elements of each coach I am starting to develop an approach that works for me. I’m really looking forward to the learning process with my new coach over the next few months.
2:45 marathon: Latest update
As a quick update I’m already two weeks into the training plan. I can already feel the stress that the slight (10km) increase in weekly mileage is having on my body. More importantly though, I’ve added three harder session (Tuesday, Thursday and Saturday) and a long run (Sunday) to my schedule. For most of 2020 I was doing maybe one hard run a week and a semi-decent long run on the weekend. The increase in intensity is making my legs feel like wooden planks but I can confirm that I haven’t slept this well in months.
Last weekend I set off for a 5km time trial. This was a good fitness test to see where I am currently. The time trial felt awful but I finished in 17:24, four seconds slower than a PB I set back in 2018. It’s a good starting point but still lots of work to do. I’m hoping with this additional training I’ll break 17:00 minutes this year.
I’ve been here before and I know what its like to start a new training plan. The body takes a few weeks to adjust but it eventually gets there. Running at faster paces becomes easier and everything starts to feel a bit smoother. Looking forward to getting to that point soon.
Final thoughts: 5km time trial
For anyone starting a training plan or looking to get back into their running I highly recommend incorporating a 5km time trial at the start of the training block. It’s long enough to be a good fitness indicator but short enough that you don’t put unnecessary stress on your body. By using something like the VDOT app you can then determine your current pacing chart for easy runs and harder workouts. Running the correct pace in training is key. Far too many people run both their hard sessions and easy runs too fast. Using a 5km time trial and this tool will guide you to the correct pace.
As a runner you need to earn the right to run fast. You do this by training consistently at paces appropriate to your current fitness levels. Not running as fast and as hard as possible all the time. As you get fitter your training paces get faster. Faster training = faster racing = PB.