15 replies to this topic

[lookingforprogram]

Does anyone have a copy of the Canberra Marathon Training program that was on their website last year??  I have misplaced it and of course it is no longer on the website!  I would really appreciate your help as I really like this program.

[sammo72]

No, but what about using the Gold Coast marathon program, completed by Pat Carroll.
The 2011 one is not up yet, but the 2010 is still there.

http://www.goldcoast...sp?PageID=19200

Best of luck and see you there  

[Perseus]

Not sure which training program you're after

1.
edit: removed as Cundy Sports Marketing has claimed copyright.


2.
edit: removed as the program is copyright Susan Hobson.

3.
edit: removed at the request of Cundy Sports Marketing due to breach of CSM copyright.

[lookingforprogram]

  
Thankyou so much!!!

[Haberfieldhare]

Perseus, on Jan 2 2011, 09:31 PM, said:

Not sure which training program you're after

1.
edit: removed as Cundy Sports Marketing has claimed copyright.


2.
edit: removed as the program is copyright Susan Hobson.

3.
edit: removed at the request of Cundy Sports Marketing due to breach of CSM copyright.

Good old copyright. Do they have anything else to do with their days, I wonder?

[Perseus]

Has the National Library Of Australia breached CSM's copyright?

[lookingforprogram]

Just bizarre!!!  All of these were for public download on the web last year and we had completely legitimately downloaded them - just forgot to save to hard drive!!  Not quite sure how you can suddenly decide that a public document is suddenly secret!  Big Brother strikes again I guess!

Go the National Library of Australia!!!

Edited by lookingforprogram, 08 January 2011 - 08:06 AM.

[Supersam1979]

lookingforprogram, on Jan 8 2011, 09:01 AM, said:

Just bizarre!!!  All of these were for public download on the web last year and we had completely legitimately downloaded them - just forgot to save to hard drive!!  Not quite sure how you can suddenly decide that a public document is suddenly secret!  Big Brother strikes again I guess!

Go the National Library of Australia!!!

Hi mate - you don't say how fast you are, but the following has been a good guide for me over the years.

Monday - rest
Tuesday - 10km (including intervals) or intervals over short hills (200-400m)
Wednesday - 8-10km easy (recovery pace - alot lot slower than race pace) or if you are faster and towards the 3 hour mark or under 3 hours then 1.5 hours of hilly course at normal training pace.
Thursday - Tempo or Threshold run (if you are slower then at just quicker than 15km pace and faster then just faster than half marathon)
Friday - recovery or rest or gym
Saturday - 8-10km or if faster up to 15km to build the legs.
Sunday - long run of a couple of hours (max 3 hours for anyone in the marathon). Normal long run pace is 10-20% slower than race pace. i.e 5min/km of race pace gives 5.30-6min in this run. Every couple of weeks test yourself with a marathon pace run - slowish for first 5km then building to and holding marathon pace for intial 8km and build this to holding for about 21km.

Good luck dude - playing with the program is half the fun. A second session on recovery days can be drills and or bounding over hills or flat ground or running with the tyre as this will improve speed, economy and biomechanics.

Stride for stride on a life changing ride! SAM

PS: Sue Hobson is a very nice lady and I am sure that if you email her and explain your situation she wil lsend you the program - it may even be on her site for free.

Edited by Supersam1979, 08 January 2011 - 11:31 AM.

[thomo]

Perseus, on Jan 2 2011, 09:31 PM, said:

Not sure which training program you're after

1.
edit: removed as Cundy Sports Marketing has claimed copyright.


2.
edit: removed as the program is copyright Susan Hobson.

3.
edit: removed at the request of Cundy Sports Marketing due to breach of CSM copyright.

Copyright. I thought if used for personal use it isn't a problem or issue.

It seems that Cundy Sports Marketing is wanting to further downsize their business.

Anyway there are many free online programs. An example  Hal Higdon has programs available http://www.halhigdon.../Mar00index.htm

Hal has books (which I have bought one) available, also programs available to purchase.

[STARTSPREADINGTHENEWS]

lookingforprogram, on Jan 2 2011, 05:06 PM, said:

Does anyone have a copy of the Canberra Marathon Training program that was on their website last year??  I have misplaced it and of course it is no longer on the website!  I would really appreciate your help as I really like this program.

Hi lookingfor program,

See attached spreadsheet I set up based on the Canberra Marathon website training program they had on their website. From memory I think it was targeted for people in the 3:00 to 3:30 range.
I'm not sure I liked the speed work in this program plus I think the volume was marginaly too high for me personally. I ran 3:22 for the marathon and couldn't go the distance for the 50km. Ran the GCM a few months later with a PCRG speed work program and less volume in 3:14.

Best of luck.

Attached Files

•  Canberra_Marathon_Program___Copy.xls   34.5K   88 downloads

Edited by STARTSPREADINGTHENEWS, 09 January 2011 - 05:46 PM.

[Bellthorpe]

Do you always leave your employer's name in spreadsheets you distribute?

[STARTSPREADINGTHENEWS]

Bellthorpe, on Jan 9 2011, 03:40 PM, said:

Do you always leave your employer's name in spreadsheets you distribute?

As a rule, no. But thank you for now bringing it to everyone's attention - not!

[Isthisnametaken]

That programme is for an ULTRA Marathon? Not really suited if you wish to train for a Marathon is it?

[Supersam1979]

Mate this is for the short ultra ie. 50km. Mind you many I know run Comrades on less KMs than this program.

My opinion is that even if you have gone hard over the marathon, you should be able to keep going and complete the extra 7 odd KM. The KMs do seem a little high and probably suited more to those running closer to 3hours than 3.30 or over that.

I agree with the poster above. I have run my fastest marathons through doing much more quality. Another thing I have found is that it is important to get your pacing correct in training and stick to it even if you feel very good in training. For instance I was out with someone yesterday who can't run 5min/km over the marathon, but was still trying to run this pace over his long run. The recovery run pace is also integral - don't be afraid to make this dead slow or even take these days off.

Stride for stride on a life changing ride! --SAM

[Isthisnametaken]

Good advice Sam. Something I am guilty of doing. Running to fast on my long runs. Will need to take note of that once my achillies injury has healed.

[STARTSPREADINGTHENEWS]

Isthisnametaken, on Jan 10 2011, 06:39 AM, said:

That programme is for an ULTRA Marathon? Not really suited if you wish to train for a Marathon is it?

Dont be misled by the title of the spreadsheet - thats something I used for my own inspiration. The program detail is based on the 'marathon' training details listed on the website from last year and as was pointed out above I should have been able to complete the extra k's to finish the 50. I have done before, but on this occasion I felt very poor in the last 2km. Good learning experience.