GOLD COAST AIRPORT MARATHON - INTERMEDIATE

Welcome!
To the INTERMEDIATE Marathon Training Diary for preparation for the 2010 Gold Coast Airport Marathon, to be held on Sunday 4 July. You can use this training diary in two ways: 1. Simply print and fill in the gaps as you go 2. Use as an interactive PDF where you can save and edit progressively. Each day contains fields to insert your training time, kilometres and performance comments. The session and kilometre counters will automatically add up your data each week. Here’s a few simple tips on how to use the new PDF: MON 13 APR WORKLOAD TUE 14 APR WED 15 APR

EFFORT
THU 16 APR FRI 17 APR

KEY
REST (OR XTRAIN): Rest day, OR Gym/Cycle/ Swim/Pool run REST: denotes a Rest only day (no XTrain) m: metres km: kilometres 1.30: 1min 30sec SR: Standing recovery WR: Walking recovery JR: Jog recovery
CREATED BY PAT CARROLL

50 min run

4 x 1km, 1.30 SR

COMFORTABLE

SPEED

COMFORTABLE: These runs are to be run at a comfortable pace (still able to carry out a conversation) and will constitute all of your long runs. SPEED: These sessions will allow you to become a faster runner and involve a light 10-15min warm up followed by what is noted (core of the session). You will be running at an even pace throughout the core of the session and venturing outside your comfort zone. Complete the session with a cool down which includes stretching.

My 2010 Goals
DISTANCE: Marathon TIME:

THU 16 APR

FRI 17 APR

SAT 18 APR

SUN 19 APR

REST (or XTRAIN)

10 x 30 sec, 30 sec JR

REST (or XTRAIN)

50 min run

4 x 1km, 1.30 SR

REST (or XTRAIN)

50 min run

SPEED
TIME: KMs: PERFORMANCE/NOTES:

COMFORTABLE
6.5

SPEED
TIME: KMs: PERFORMANCE/NOTES:
No run - Saturday instead.

COMFORTABLE
 TIME:
40

TOTALS
SESSIONS: DISTANCE (KM):

DETAILS

 TIME:

50

KMs:

 TIME:
Spin Class.

KMs: PERFORMANCE/NOTES:

 TIME:

50

KMs: 9.5

KMs: 7.25

 TIME:

50

KMs:

10

5

PERFORMANCE/NOTES:
Great run. Weather = hot.

PERFORMANCE/NOTES:
Easy. Heart Rate = 150.

PERFORMANCE/NOTES:
Friday’s session.

PERFORMANCE/NOTES:
Ran to Palm Beach.

33.25

1.

When you’ve completed a session, simply click the box and a tick will appear. This will add up your total sessions at the end of the week.

2.

Enter your time and kilometres into these fields to track your sessions. The total distance will automatically be calculated for the week.

3.

The Performance/Notes section allows you to make comments about your run. This is handy if you deviate slightly from the program, as you can make a note of this and amend your time and distance accordingly.

The weekly totals are a great way to track your progress. On the last page, your total distance and sessions will be tallied for your whole campaign!

4 2010 goldcoastmarathon.com.au SUNDAY 5 JULY 2009 goldcoastmarathon.com.au

GOLD COAST AIRPORT MARATHON .INTERMEDIATE “Ask yourself: ‘Can I give more?’.com.au . Kenyan marathon runner 25 FRI 15 JAN SAT 16 JAN 30 min run REST (or XTRAIN) COMFORTABLE WEEKS TO GO MON 11 JAN WORKLOAD TUE 12 JAN WED 13 JAN THU 14 JAN SUN 17 JAN REST (or XTRAIN) 30 min run REST (or XTRAIN) REST (or XTRAIN) 1 hour run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS TIME: KMs: PERFORMANCE/NOTES: 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.” Paul Tergat. The answer is usually: ‘Yes’.

1min JR REST (or XTRAIN) 40 min run REST 1 hour 10 min run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.not strength or intelligence .GOLD COAST AIRPORT MARATHON .” Rod Laver.INTERMEDIATE “Continuous effort . former British Prime Minister 24 REST (or XTRAIN) WEEKS TO GO MON 18 JAN WORKLOAD TUE 19 JAN WED 20 JAN THU 21 JAN FRI 22 JAN SAT 23 JAN SUN 24 JAN REST (or XTRAIN) 30 min run 8 x 300m hills WR REST (or XTRAIN) 30 min run 1 hour run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: HILLS KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 23 WORKLOAD DETAILS WEEKS TO GO TUE 26 JAN WED 27 JAN “The time your game is most vulnerable is when you’re ahead. ” Winston Churchill.is the key to unlocking our potential. former Australian professional tennis player MON 25 JAN THU 28 JAN FRI 29 JAN SAT 30 JAN SUN 31 JAN REST (or XTRAIN) 35 min run 6 x 2min effort. never let up.au .com.

but from doing something worthwhile.com. medical missionary MON 1 FEB WORKLOAD TUE 2 FEB WED 3 FEB THU 4 FEB FRI 5 FEB SAT 6 FEB 22 REST (or XTRAIN) WEEKS TO GO SUN 7 FEB REST (or XTRAIN) 40 min run 10 x 300m hills JR REST (or XTRAIN) 40 min run 1 hour 20 min run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: HILLS KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 21 WORKLOAD DETAILS WEEKS TO GO TUE 9 FEB WED 10 FEB THU 11 FEB FRI 12 FEB SAT 13 FEB “Rejoice.INTERMEDIATE “Real joy comes not from ease or riches or from the praise of men. we conquer!” SUN 14 FEB Pheidippides.GOLD COAST AIRPORT MARATHON .” Sir Wilfred Grenfell.au . hero of Ancient Greece MON 8 FEB REST (or XTRAIN) 30 min run 30 min run REST (or XTRAIN) 40 min run REST 1 hour run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.

com. and my heart can believe it. American civil-rights leader 20 SAT 20 FEB REST (or XTRAIN) WEEKS TO GO MON 15 FEB WORKLOAD TUE 16 FEB WED 17 FEB THU 18 FEB FRI 19 FEB SUN 21 FEB REST (or XTRAIN) 40 min run 40 min run REST (or XTRAIN) 6 x 1 min.” Jesse Jackson. 45 sec SR 1 hr 30 min run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 19 WORKLOAD DETAILS WEEKS TO GO TUE 23 FEB WED 24 FEB THU 25 FEB “The surest way not to fail is to determine to succeed” Richard Brinsley Sheridan. 1 min SR REST (or XTRAIN) 1 hr 30 min run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.INTERMEDIATE “If my mind can conceive it.au . I know I can achieve it. playwright MON 22 FEB FRI 26 FEB SAT 27 FEB SUN 28 FEB REST (or XTRAIN) 40 min run 40 min run REST (or XTRAIN) 6 x 2 min.GOLD COAST AIRPORT MARATHON .

30 SR REST (or XTRAIN) 2 hr run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon. 1 min SR 40 min run REST (or XTRAIN) 4 x 1km.GOLD COAST AIRPORT MARATHON . cartoon pioneer MON 8 MAR SAT 13 MAR SUN 14 MAR REST (or XTRAIN) 6 x 500m. artist 18 REST (or XTRAIN) TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 1 MAR WORKLOAD TUE 2 MAR WED 3 MAR THU 4 MAR FRI 5 MAR SAT 6 MAR SUN 7 MAR REST (or XTRAIN) 6 x 1min.” Walt Disney. but by a series of small things brought together.com.au . 45 sec SR 40 min run REST (or XTRAIN) 6 x 2 min. 1. 1 min SR 1 hr 45 min run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: COMFORTABLE KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 17 WORKLOAD WEEKS TO GO TUE 9 MAR WED 10 MAR THU 11 MAR FRI 12 MAR “It’s kind of fun to do the impossible.” Vincent Van Gogh.INTERMEDIATE “Great things are not done by impulse.

30 sec JR REST REST SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: RACE TIME: WEEKS TO GO MON 15 MAR WORKLOAD TUE 16 MAR WED 17 MAR SUN 21 MAR Possible 10km Race OR 2 hr run COMFORTABLE KMs: PERFORMANCE/NOTES: REST 3km Time Trial 50 min run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 15 WORKLOAD WEEKS TO GO TUE 23 MAR *Recovery Week: NO FAST RUNNING “Run like hell and get the agony over with.” Clarence DeMar.au . author 16 THU 18 MAR FRI 19 MAR SAT 20 MAR 10 x 30 sec. seven-time winner of the Boston Marathon MON 22 MAR WED 24 MAR THU 25 MAR FRI 26 MAR SAT 27 MAR SUN 28 MAR REST 50 min run 50 min run REST (or XTRAIN) 50 min run REST (or XTRAIN) 2 hr run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.com.INTERMEDIATE “Man imposes his own limitations. don’t set any” Anthony Bailey.GOLD COAST AIRPORT MARATHON .

GOLD COAST AIRPORT MARATHON . British marathon runner THU 8 APR FRI 9 APR SAT 10 APR SUN 11 APR MON 5 APR REST (or XTRAIN) 6 x 500m.” Sasha Azevedo. actress 14 FRI 2 APR SAT 3 APR REST (or XTRAIN) 15 min effort REST (or XTRAIN) SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 29 MAR WORKLOAD TUE 30 MAR WED 31 MAR THU 1 APR SUN 4 APR REST (or XTRAIN) 15 Hill Reps 50 min run 2 hr run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: COMFORTABLE KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 13 WORKLOAD WEEKS TO GO TUE 6 APR WED 7 APR “If you want to become the best runner you can be.INTERMEDIATE “Running is one of the best solutions to a clear mind.com.au . Don’t spend the rest of your life wondering if you can do it.” Priscilla Welch. 1. 1 min SR 50 min run REST (or XTRAIN) 4 X 1km. start now.30 SR REST (or XTRAIN) 2 hr 20 min run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.

GOLD COAST AIRPORT MARATHON . 30 sec JR REST SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 11 WORKLOAD WEEKS TO GO TUE 20 APR *Recovery Week: NO FAST RUNNING “Doing the best at this moment puts you in the best place for the next moment.” John ‘The Penguin” Bingham.au .INTERMEDIATE “The miracle isn’t that I finished.com. The miracle is that I had the courage to start. American television personality THU 22 APR FRI 23 APR SAT 24 APR SUN 25 APR MON 19 APR WED 21 APR REST 50 min run 1 hr run REST (or XTRAIN) 50 min run REST (or XTRAIN) 2 hrs 20 min run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.” Oprah Winfrey. marathon runner 12 SAT 17 APR REST RACE TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 12 APR WORKLOAD TUE 13 APR WED 14 APR THU 15 APR FRI 16 APR SUN 18 APR Possible 10km Race OR 2 hrs 20 min run COMFORTABLE KMs: PERFORMANCE/NOTES: REST 3km Time Trial 50 min run 10 x 30 sec.

au .INTERMEDIATE “The best preparation for tomorrow is doing your best today.” H. Jackson Brown. 1.com.GOLD COAST AIRPORT MARATHON .30 SR REST (or XTRAIN) 2 hr run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon. 1 min SR 1 hr run REST (or XTRAIN) 4 x 1km. tennis player MON 3 MAY FRI 7 MAY SAT 8 MAY SUN 9 MAY REST (or XTRAIN) 6 x 500m.” Martina Navratilova. Jr. author 10 FRI 30 APR SAT 1 MAY 15 min effort REST (or XTRAIN) SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 26 APR WORKLOAD TUE 27 APR WED 28 APR THU 29 APR SUN 2 MAY REST (or XTRAIN) 15 Hill Reps 1 hr run REST (or XTRAIN) 2 hrs 30 min run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 9 WORKLOAD WEEKS TO GO TUE 4 MAY WED 5 MAY THU 6 MAY “Just go out there and do what you have to do.

30 sec JR SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 7 WORKLOAD WEEKS TO GO TUE 18 MAY *Recovery Week: NO FAST RUNNING “What matters is not necessarily the size of the dog in the fight it’s the size of the fight in the dog. playwright and essayist 8 SAT 15 MAY REST REST RACE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 10 MAY WORKLOAD TUE 11 MAY WED 12 MAY THU 13 MAY FRI 14 MAY SUN 16 MAY Possible Half Marathon OR 2 hrs 40 min run COMFORTABLE KMs: PERFORMANCE/NOTES: REST 3km Time Trial 50 min run 10 x 30 sec.au .com.INTERMEDIATE “You can’t cross the sea merely by standing and staring at the water. Indian poet.GOLD COAST AIRPORT MARATHON . Eisenhower. former President of the United States THU 20 MAY FRI 21 MAY SAT 22 MAY SUN 23 MAY MON 17 MAY WED 19 MAY REST 50 min run 1 hr 20 min run REST (or XTRAIN) 50 min run REST (or XTRAIN) 3 hr run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.” Rabindranath Tagore.” Dwight D.

It signifies something is wrong. Anonymous WED 2 JUNE THU 3 JUNE FRI 4 JUNE SAT 5 JUNE SUN 6 JUNE Possible 10km race OR 3 hr run RACE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: COMFORTABLE KMs: PERFORMANCE/NOTES: MON 31 MAY REST 3km Time Trial 50 min run 10 x 30 sec. 1. but you ignore it until it goes away.com.au .INTERMEDIATE “You can’t cross the sea merely by standing and staring at the water. 30 sec JR REST REST SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon. Indian poet. a side stitch is like a car alarm.” Rabindranath Tagore. playwright and essayist 6 SAT 29 MAY 4 x 1km.GOLD COAST AIRPORT MARATHON . 1 min SR 1 hr 20 min run REST (or XTRAIN) 3 hr run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 5 WORKLOAD WEEKS TO GO TUE 1 JUNE To a runner.30 SR REST (or XTRAIN) SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 24 MAY WORKLOAD TUE 25 MAY WED 26 MAY THU 27 MAY FRI 28 MAY SUN 30 MAY REST (or XTRAIN) 6 x 500m.

au .GOLD COAST AIRPORT MARATHON . 1984 Olympic marathon silver medalist *Recovery Week: NO FAST RUNNING 4 KMs: TIME: WEEKS TO GO MON 7 JUNE WORKLOAD TUE 8 JUNE WED 9 JUNE THU 10 JUNE FRI 11 JUNE SAT 12 JUNE SUN 13 JUNE REST 50 min run 1 hr 20 min run REST (or XTRAIN) 50 min run REST (or XTRAIN) 2 hr 30 min run COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: COMFORTABLE KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 PERFORMANCE/NOTES: 3 WORKLOAD WEEKS TO GO TUE 15 JUNE WED 16 JUNE THU 17 JUNE “The long run is what puts the tiger in the cat.” Bill Squires.” John Treacy. and be humble. athlete MON 14 JUNE FRI 18 JUNE SAT 19 JUNE SUN 20 JUNE REST (or XTRAIN) 15 Hill Reps 1 hr 20 min run REST (or XTRAIN) 15 min effort REST (or XTRAIN) 2 hr run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon. know yourself.com. deny yourself.INTERMEDIATE “Believe in yourself.

GOLD COAST AIRPORT MARATHON . marathon runner MON 28 JUNE WED 30 JUNE THU 1 JULY FRI 2 JULY SAT 3 JULY SUN 4 JULY TRAINING TOTALS: SESSIONS: REST 50 min run 10 x 30 sec. 30 sec JR REST REST RACE DAY GOAL TIME: ACTUAL TIME: 0 DISTANCE (KM): COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: DETAILS 0 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon.” Yoda 2 WED 23 JUNE THU 24 JUNE FRI 25 JUNE SAT 26 JUNE 50 min run REST (or XTRAIN) 6 x 2 min. 30 sec JR SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: “Run so hard you come in with bloody feet and missing toenails” Rob de Castella. 30 sec JR 4 x 30 sec.INTERMEDIATE “Do or do not.com.au . There is no try. 30 sec JR 1 hr 30 min run SPEED TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: SPEED KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TOTALS SESSIONS: DISTANCE (KM): DETAILS 0 0 1 WORKLOAD WEEK TO GO TUE 29 JUNE 6 x 1 min. 30 sec JR REST (or XTRAIN) COMFORTABLE TIME: KMs: PERFORMANCE/NOTES: TIME: KMs: PERFORMANCE/NOTES: TIME: WEEKS TO GO MON 21 JUNE WORKLOAD TUE 22 JUNE SUN 27 JUNE REST (or XTRAIN) 15 x 30 sec.

timing chip. The first 10-20km should feel easy. 3 Take a moment to go through your pre-race checklist. running clothing & accessories.g. 3 Once you get to the race venue go through your warm-up routine and place yourself appropriately within the start pack. inquiry and assessment as to the accuracy of any information made available within this diary. toast with tea. race number. If you have any feedback on this Diary .com or visit his website www. no representation or warranties of any nature whatsoever are given. It sounds simple but can save you lots of stress. 3 Plan to take on fluids regularly during the race. Pat provides additional information for marathon training and racing for private clients. You should rely on your own review. safety pins. A short walk may be beneficial. It is provided “as is” without express or implied warranty. Queensland Events Gold Coast makes no representations about the content and suitability of this information for any purpose. you should continue with a good fluid intake and your evening meal should contain carbohydrates and protein for best recovery. 3 Continue to drink fluids (avoiding alcohol) until your urine is clear.com FEEDBACK We hope the 2010 Gold Coast Airport Marathon Training Diary has been useful in your preparation for the Marathon event. Queensland Events Gold Coast disclaims all responsibility and liability for any direct or indirect loss or damage suffered by any person as a consequence of using this Training Diary or the information supplied within it.com. but then you will be sure to want to relax and put your feet up. Take a well-earned rest! 3 In the evening. 3 Keep sipping water but don’t overdo it as you should already be adequately hydrated (you can tell this when you urine is clear). IMMEDIATELY AFTER THE RACE 3 Have a good drink straight after the race. 3 Grab a high carbohydrate snack or two. 3 Enjoy a light breakfast (you should have practiced this many times during your campaign) e. You will more than likely be a little dehydrated and it’s best to fix this immediately. 3 Take some time to bask in the glory of your achievement! ACKNOWLEDGEMENT Thanks goes to Pat Carroll. © Gold Coast Events Management Ltd 2009 Queensland Events Gold Coast and its officers. 4 2010 SUNDAY 5 JULY 2009 goldcoastmarathon. warm clothing or wet weather gear.au . 3 Get up early on race day. However. socks. employees and agents responsible for the Gold Coast Airport Marathon Training Diary believe that the information contained in this diary is correct and appropriate. 3 You are now ready to go good luck! 3 Stick to your target pace and don’t get drawn into running too fast at the start.au with your suggestions. 3 Now start to rest. Thank you.please email info@goldcoastmarathon. for developing this training diary. Pat can be contacted at pat@patcarrollonline.patcarrollonline.com. four time Gold Coast Marathon winner. intended or implied.GOLD COAST AIRPORT MARATHON .INTERMEDIATE RACE DAY HINTS & TIPS FOR THE DAY 3 Prepare your race gear the night before including your shoes. juice or sports drink. Don’t wait until you feel thirsty. 2-3 hours prior to the race start to give yourself plenty of time to get organised and get to the start line.

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