The Event
A loop course, mostly on a flat scenic road on the edge of Lake Taupo. Starting at the Tongariro Domain (Great Lake Centre) the course goes along Lake Terrace and the highway, all the way out to Mahuta Road from there the course returns along the lake edge pavements back to the Tongariro Domain.
It does seem to be a nice and flat course with some off track action. Knowing this I will mix up my training 50:50 on road and off.
My Aim? Secretly I want below 100 minutes. However I want to train to achieve an average pace of 5:45 minutes per k for a sub 2 hour half marathon! This is severly faster then my last time so I am going to need as many things going in my favor as I can
Diet
I am not looking to loose any fat in this 10 week period as I need all the energy I can; I will carry on with my 16 hour fasts and try to do 2 sessions before breaking my fast every week. This will ensure my growth hormone will be at its highest.
A Day
2500 Calories
125g Protein (~20%)
85g Fat (~30%)
309g Carbs (~50%)
Supplements
– Pea Protein Isolate
– Additional Amino Acids (BCCs)
– Multi Vitamin (hopefully I remember)
NO MEAT & NO DAIRY (the norm)
Training
I have been working off of a revised Jackie Newtons training schedule as it sits nicely. A mixture of HIIT training for VO2 Max increases, long runs for tolerance and some good pace setting runs to slowly get used to running at my pace I want.
F = Fasting then normal Pace
E = Easy (where you can hold a conversation)
H = Hill Work up and down
T = Half Marathon Pace
| Week one | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 4th June | Sun |
| 30 – 40 mins E + 4 X 20 Secs F | 10 mins E, 20 mins T, 10 mins E | 30 – 40 mins E | 8 X 60 secs F | R | 30 – 40 mins E + 4 X 20 secs F | 60 mins E |
| Week 2 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 11th June | Sun |
| 30 – 40 mins E + 4 X 20 secs F | 30 mins H | 30 – 40 mins E | 8 X 60 secs F | R | 10 mins E, 20 mins T, 10 mins E | 60 mins E |
| Week 3 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 18th June | Sun |
| 30 – 40 mins E + 4 X 20 secs F | 8 X 90 secs F | 30 – 40 mins E | 10 mins E, 15 mins T, 4 X 60 secs F, 10 mins E | R | 4 X 3 mins F | 60 mins E |
| Week 4 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 25th June | Sun |
| 30 – 40 mins E + 4 X 20 secs F | 30 mins H | 30 – 40 mins E | 4 X 3 mins F | R | 10 mins E, 10 mins T, 10 mins F, 10 mins E | 75 mins E |
| Week 5 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 2nd July | Sun |
| 30 – 40 mins E + 4 X 20 secs F | 10 mins E, 15 mins T, 4 X 60 secs F, 10 mins E | 30 – 40 mins E | 3 X 5 mins F | AR | 10 mins E, 10 mins T, 10 mins E | 10K race |
| Week 6 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 9th July | Sun |
| 30 – 40 mins E + 4 X 20 secs F | 40 mins H | 30 – 40 mins E | 10 X 60 secs F | AR | 10 mins E, 15 mins T, 5 mins E, 15 mins T, 10 mins E | 75 mins E |
| Week 7 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 16th July | Sun |
| 30 – 40 mins E & 4 X 20 secs | 10 mins E, 30 mins T, 10 mins E | R | 8 X 60 secs F | AR | 30 mins E | 10K race |
| Week 8 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 23rd July | Sun |
| 30 – 40 secs E + 4 X 20 secs F | 3 X 5 mins F | 30 – 40 mins E | 40 mins H | AR | 10 X 60 secs F | 90 mins E |
| Week 9 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat 30th July | Sun |
| 30 – 40 secs E & 4 X 20 secs F | 10 mins E, 15 mins T, 5 mins E, 15 mins T, 10 mins E | 30 – 40 mins E | 12 X 60 secs F | AR | 10 mins E, 20 mins R, 10 mins E | 75 mins E |
| Week 10 | ||||||
| Mon | Tues | Weds | Thurs | Fri | SAT 6th August | |
| 30 – 40 secs E & 20 secs F | 10 mins E, 15 mins T, 10 mins E | 30 – 40 mins E | 6 X 60 secs F | R | RACE DAY | |
