Cat and Mouse training

Is a training that recommended by CC.Choi, that call handicap 1 or 2min but i name it CAT AND MOUSE.

How it works??

1. Find a route that under 10km (cause u need a break in the middle)
2. Let the other runner start the training
3. After 1 minute, your turn to start the running.
4. Keep chase the runner and close the gap as much as possible, if can overtake the other runner.
5. After first run, take a water break 2-3 minutes
6. After water break switch with the other runner, he will become chaser 
7. Try to not let the chase to get you...

By end of the day your timing will increase incredibly 

400Mx10

to finish 10k bellow 60min, we need speed...

so speed training or uphill training needed.

For this time, find a standard 400M track

              MSN Stadium track, Bukit Jalil

What u need to do,

1) Jog around the track for 10mins, to heat up your engine.

2) take a water break for 2mins.

3) Start back with 100m slow jog 

4) Once hit 100m mark then u sprint for 400m, and try clock bellow 1min 25sec( that the benchmark tat i set for myself)

5) After over the 1st 400m, slow down and jog for 100m.

6) After the 100m slow jog, then back to 400m sprint.(Recommended after 5time 400m take 1min water break)

7) keep repeat step 4-5 till u complete 10 loop,

8) Once u finish 400M x 10, do cold down exercises, jog around the track for 10mins.

9) Whole process will took up to 45-50mins

*remark* keep yourself hydrated....

42k Marathon race training for FMVs - BY CC.Choi

I hv drawn out this program to many newbies aka FMVs as a guideline to their Road To Finishing A Marathon. One may not follow 100% of the program but according to their capability but on certain training runs, one must not skip them (especially the weekends LSD). I trust the discipline of those who wants to follow this program and aspire to finish their maiden marathon in style. This program will assume that one can run a 21k distance without much of a problem. This shud be a 3 months program

Month 1

Weekdays

Mon - 5k to 8k

Tues - 5k to 8k

Wed - Tempo Runs or Speedwork

- 1k warmup

- 2k run at a constant pace (5min / 6min / 7min per KM pace)

- 1k warmdown

Thurs - Rest

Fri - 5k to 8k

Sat/Sun - LSD start with 15k, and gradually increase to 18k, 21k, 25k, 28k, 30k/32k

(The 4 weekend LSD shud be 18k, 21k, 21k, 18k)

Month 2

Weekdays

Mon - 5k to 8k

Tues - 5k to 8k

Wed - Tempo Runs or Speedwork

- 1k warmup

- 2k run at a constant pace (5min / 6min / 7min per KM pace)

- 1k warmdown

Thurs - Rest

Fri - 5k to 8k

Sat/Sun - LSD start with 15k, and gradually increase to 18k, 21k, 25k, 28k, 30k/32k

(The 4 weekend LSD shud be 23k, 25k, 28k, 25k)

Month 3

Weekdays

Mon - 5k to 8k

Tues - 5k to 8k

Wed - Tempo Runs or Speedwork

- 1k warmup

- 2k run at a constant pace (5min / 6min / 7min per KM pace)

- 1k warmdown

Thurs - Rest

Fri - 5k to 8k

Sat/Sun - LSD start with 15k, and gradually increase to 18k, 21k, 25k, 28k, 30k/32k

(The 4 weekend LSD shud be 28k, 30k, 32k, 30k)

To run a sub6 maiden marathon, your pace shud be 8.5min/km on race day and that will give u a finishing time of 5h 57mins. Anything faster is a BONUS, anything slower means you pace urself out or you got into some serious problem like cramps and Hitting The Wall. So in your training, you shud train to run at 8min marathon pace to acclimatise yourself to be able to run at that pace. Come race day when u drop to slightly over 8mins, you will be running very very comfortably.

Note: Work backwards from date of Race day to allow 2 weeks of tapering.

Credit - CC.Choi!!!