London Marathon 2007: The outcome

Ok, it turned out to be a scorcher at London Mrathon 2007 with temperatures well into the 70's, not ideal for 26 miles. In the end I started with the main crowd and just dipped under 3 hours. The official time was 2:59:23. You can check where everyone else finished by using the
offical London Marathon results site

You can see a full breakdown of how I did during the race by Clicking Here.

You can see the training schedule for marathon 07 below

"Get the right balance in the time you have".

Training is split into time on your feet running and, very importantly, the conditioning that your body needs to perform the training. If you need a little long distance advice, take my regime and do it at your pace and your physical strength and ability. My motto is: For a great performance in life do the little things right and good things will happen.

MY TRAINING IS IN 3 BLOCKS OF 4 WEEKS

BLOCK 1 (Repeat for 4 weeks, gradually increasing sessions)

Monday: Gym - cardio for ten minutes then stretching and light weights on my legs only. Quadriceps Glutes and Hamstrings.
Skipping and running at the same time on the spot 2min on and 1min rest - repeat X 5.

Tuesday: Rest Day.

Wednesday: 40 min running slow pace then onto steady pace for last ten minutes only. Followed by stretching and up and down squats on the spot as a warm down.

Thursday: This is my first rep work of the week. 5min warm up and stretching - don't forget those back muscles now. 4x3min at a good pace so you are working up a sweat. Finish off with some plymetrics and 5x60 metre shuttle runs.

Friday: Rest Day.

Saturday: Morning - Easy run for 20 min on hilly course if possible but if not don't worry. In these runs every time you go up hill you must step up your work rate - this will build stamina, which you badly need in a marathon. Flat course runners must do a bit more! First 10 minutes at easy pace then 10 min at race pace and the last 10 min at easy pace.

Sunday: Longest Run - Perform this training as you build up for the big one. I will do 1hr at a slow pace but do what you feel you can and see how you go, just try and make sure it is your longest run of the week.

BLOCK 2 (March Madness - Repeat for 4 weeks, gradually increasing sessions)

Monday:As always, Monday is in the gym. A routine of 3x12 min of skipping followed by supersets of 200m indoors (or outdoors) then 1mile warm down.

Tuesday: Rest Day.

Wednesday:Plain and simple. 40 min run at a steady pace on any terrain, this means street, park or off road, but no treadmills!

Thursday:Today consists of 30 min a jog with plenty of stretching befoe and after. Finish this session off with shuttle runs of half the distance of a football pitch x 6 reps. Tough workout but will build stamina.

Friday: Rest Day.

Saturday:'Super Saturday' - in the morning it's hill work. I always cover 3 miles to get the full benefits. Hill work is without question the toughest cardio session in the book and will get the heart pumping and really help to top up that all important stamina.

Everyone is welcome to join me on Saturday morning for a 10.30am start at Forty Hall Park in Enfield, North London.

I'll be notching up 6 x 500m reps with down hill jog recovery. Then in the evening push yourself out for a 20min jog, now is not the time to get lazy!

Sunday:I am only doing 1 hour steady running for cardio but feel free to mix it up and go for a bit longer. Four more of these weeks and you will be in great shape.

Remember that rest days are extremely important in your training. Your body needs time to recover and pushing yourself too hard, too soon can do more harm than good.

If you have any queries or advice just contact me I'll tell you how it is!

Remember that rest days are extremely important in your training. Your body needs time to recover and pushing yourself too hard, too soon can do more harm than good.

If you have any queries or advice just contact me I'll tell you how it is!