The Breaking 3 challenge is on!

The first part of my training has gone really well and I’m running quicker than I was expecting. I’d say that was a successful start! Here’s my journey so far.

My target race has changed! My original target, the Stirling Marathon, has been postponed to May 2022 but I have a new target!

The new target is the Loch Rannoch Marathon on 17th October, the week before when Stirling was meant to be.

I’m still aiming to break 3hrs, I just have a week less in order to train to do it. How long do you need to train anyway?

Laying foundations

The first part of any training plan, for me, is about laying foundations and getting your body used to doing what you need it to do. It’s about building consistency, getting your body moving better in the way you want it to and focusing on the quality of training as much as the quantity.

When your body is moving more freely, everything becomes possible!

My average training week has looked like this:

Monday: Rest/Recovery

Tuesday: Form Drills

Wednesday: Just Run

Thursday: Pyramids

Friday: Rest/Recovery

Saturday: 5km Fast, with warm up and cool down

Sunday: Long Run

This is what my body enjoys from experience in training for previous marathons and has settled into this plan very quickly.

The Difference That Make The Difference

The Form Drills and Pyramids have become key sessions in my training. I learned a few years ago that practicing a few specific exercises helped my run faster while using less effort and so the Form Drills are where I put that into practice and train my body to run the way I want to for longer. 

I call this deliberate practice, it’s a huge part of how I coach my clients and I’ll talk more about it in another post.

Form Drills have been powerful for me in the past and also for runners I have coached. They, and the Pyramids, are interval sessions based on distance with the focus on HOW I run rather than trying to run flat out. Indeed, the first time I tried the pyramids session, I tried to do them running flat out but have since benefitted more by reducing the intensity and focusing on my form. 

I’d say both sessions are the difference that make the difference, will be crucial in helping me break 3 and allow me to enjoy my other runs more as my body automatically wants to run the way I’m training it too!

What I’ve done well

It’s important to review and reflect on your training regularly to celebrate what you’re achieving as well as what you can learn in order to become better.

River Tay Perth | Steve Bonthrone Personal Trainer

I’ve been lucky to see views like this on my runs :-)

I’m really pleased with my journey so far, I’ve had some great runs and my body’s adapted pretty quickly to what I’ve been doing. My greatest achievement has been improving my 5k time by almost one minute.

What I need to work on

Blocking off time and becoming more consistent with my movement exercises!

It can be easy to say that I’ll do it after I’ve done another task and end up not doing it at all.

Focusing on the journey

It’s important in your training to stay focused on the journey rather than the outcome, like a target time. Get the quality sessions in, looking after your body and staying true to the plan and you’ll keep moving forwards.

Getting good, unbroken sleep and a good recovery plan can be more effective at improving running performance than training harder!

Follow my journey with my daily video updates: