Training
Training Schedule: Week 4
Here is this week’s training schedule toward the running of the Marine Corps Marathon in Washing D.C. on 30 October. I’m doing the run in support of an American charity called The Mission Continues, with the aim of stimulating a broader conversation about how we might better address needs for veterans mental health in Australia.
This of course is not the fourth week of training, but a window into my training as I approach the marathon itself. I am recording the final 55 days of training, posting on a weekly basis.
Toward the end of last week, I sensed that the muscles around my shins were showing signs of irritation, and in response I made the decision to rest and stretch more. So, this week I am back running again, feeling fresh and looking forward to the marathon ahead.
My time in sprints on Tuesday was slow, but despite this I felt good with my stride. This is perhaps reflective of my final time in the marathon, and I will know once I am into the race itself. Onwards!
| Day | Date | Load |
| Day 21 | Monday, 26 September 2016 | 8 km |
| Day 22 | Tuesday, 27 September 2016 | 5 x 1600 m |
| Day 23 | Wednesday, 28 September 2016 | 8 km |
| Day 24 | Thursday, 29 September 2016 | 16 km |
| Day 25 | Friday, 30 September 2016 | Rest |
| Day 26 | Saturday, 1 October 2016 | 33 km |
| Day 27 | Sunday, 2 October 2016 | Rest |
Training Schedule: Week 3
Training Schedule for the Marine Corps Marathon to be held in Washington DC on 30 October supporting The Mission Continues:
| Day | Date | Load |
| Day 14 | Monday, 19 September 2016 | 8 km |
| Day 15 | Tuesday, 20 September 2016 | 8 x 400 m, then 4 x 800 m, then 2 x 1600 m |
| Day 16 | Wednesday, 21 September 2016 | 8 km |
| Day 17 | Thursday, 22 September 2016 | 7 km running for speed |
| Day 18 | Friday, 23 September 2016 | Rest |
| Day 19 | Saturday, 24 September 2016 | 30 km |
| Day 20 | Sunday, 25 September 2016 | Rest |
Training Schedule- Week 2
Week 2 of the lead-in training schedule ahead of the Marine Corps Marathon to be held in Washington D.C. on 30 October supporting The Mission Continues.
| Day | Date | Load |
| Day 7 | Monday, 12 September 2016 | 8 km |
| Day 8 | Tuesday, 13 September 2016 | 6 x 200 m, then 3 x 400 m, then 3 x 800 m |
| Day 9 | Wednesday, 14 September 2016 | 8 km |
| Day 10 | Thursday, 15 September 2016 | 5 x 1000 m, then 3 x 400 m, then 6 x 200 m |
| Day 11 | Friday, 16 September 2016 | Rest |
| Day 12 | Saturday, 17 September 2016 | 27 km |
| Day 13 | Sunday, 18 September 2016 | Rest |
Training Schedule – Week 1
In preparing for the Marine Corps Marathon on 30 October 2016, here is my training schedule:
| Day | Date | Load |
| Day 1 | Tuesday 6 September 2016 | 4 x 1600 m |
| Day 2 | Wednesday, 7 September 2016 | 24 km |
| Day 3 | Thursday, 8 September 2016 | 8 km |
| Day 4 | Friday, 9 September 2016 | Rest |
| Day 5 | Saturday, 10 September 2016 | 9 km |
| Day 6 | Sunday, 11 September 2016 | Rest |
A Funny Thing Happened In The Subway Last Night
December has been unmistakably cold in Seoul with temperatures down to -13 degrees celcius. There is a lot of ice and snow on the streets, and it makes doing distance in training difficult. Last night I ran through one of the extensive subway stations for training. Jongno 3-Ga has six platforms and 15 exits, so I could get some good distance, and even work in plenty of stairs into the run.
Jongno 3-Ga station became the world’s largest indoor gym for me last night as I sought refuge from the cold and ice during my training run.
Six platforms and 15 exits provided a good route to traverse without freezing entirely. I even had stairs!
Glasgow, Toronto and New York will be slightly warmer, and I expect wet, not snowy or icy. Running in cold for extended periods comes with its own challenges.
Here is the schedule for the journey ahead:
- Christmas Day fly to London
- 26 December arrive in London and directly transit to Glasgow
- 28 December run in Glasgow
- 28 December fly to London
- 29 December fly to Toronto
- 31 December run in Toronto
- 31 December fly to New York
- 3 January run in New York
- 3 January hold a wake for my brother and after-party to celebrate the conclusion of the running stunt ahead of the Design Forum ahead
- 5/6 January return to Australia
Happy Birthday
The first 100 days of a child’s life decide the likelihood of survival to adulthood.
I restart the journey I began in 2010 today, committing the next 100 days to asking how might we use our networking to improving the delivery of child survival.
Join me. Together we can take the next steps to make a difference and change the world.
Here is a short video I took when out training the other night which explains what I intend to do and why.
12 Week Training Schedule
Here it is! The final training schedule for the 12 weeks leading up to my start date of 24 February 2013 for running the 10 City Bridge Run.
The highly respected Coach Bob Williams from Portland, Oregan, developed the program which was written up in Noakes book ‘Lore of Running’.
Want to join a session? Let me know, and we can find time to head out together. There are some short runs and well as long runs. You take your pick. I would welcome the company!
| Date | Running |
| Training Schedule | |
| Training Week 1/12 | |
| Tue, Dec 4, 2012 | 8 km |
| Wed, Dec 5, 2012 | 5 x 800 m |
| Thu, Dec 6, 2012 | 8 km |
| Fri, Dec 7, 2012 | 5 km on machine |
| Sat, Dec 8, 2012 | Rest |
| Sun, Dec 9, 2012 | 24 km |
| Mon, Dec 10, 2012 | Rest |
| Training Week 2/12 | |
| Tue, Dec 11, 2012 | 8 km |
| Wed, Dec 12, 2012 | 3 x 1600 m |
| Thu, Dec 13, 2012 | 8 km |
| Fri, Dec 14, 2012 | 16 km |
| Sat, Dec 15, 2012 | Rest |
| Sun, Dec 16, 2012 | 20 km |
| Mon, Dec 17, 2012 | Rest |
| Training Week 3/12 | |
| Tue, Dec 18, 2012 | 8 km |
| Wed, Dec 19, 2012 | 4 km on machine |
| Thu, Dec 20, 2012 | 8 km |
| Fri, Dec 21, 2012 | 8 x 200 m |
| Sat, Dec 22, 2012 | Rest |
| Sun, Dec 23, 2012 | 24 km |
| Mon, Dec 24, 2012 | Rest |
| Training Week 4/12 | |
| Tue, Dec 25, 2012 | 8 km |
| Wed, Dec 26, 2012 | 4 x 1600 m |
| Thu, Dec 27, 2012 | 8 km |
| Fri, Dec 28, 2012 | 9 km on machine |
| Sat, Dec 29, 2012 | Rest |
| Sun, Dec 30, 2012 | 24 km |
| Mon, Dec 31, 2012 | Rest |
| Training Week 5/12 | |
| Tue, Jan 1, 2013 | 8 km |
| Wed, Jan 2, 2013 | 6 x 200 m |
| Thu, Jan 3, 2013 | 8 km |
| Fri, Jan 4, 2013 | 5 x 1000 m |
| Sat, Jan 5, 2013 | Rest |
| Sun, Jan 6, 2013 | 24 km |
| Mon, Jan 7, 2013 | Rest |
| Training Week 6/12 | |
| Tue, Jan 8, 2013 | 8 km |
| Wed, Jan 9, 2013 | 8 x 400 m |
| Thu, Jan 10, 2013 | 8 km |
| Fri, Jan 11, 2013 | 7 km on machine |
| Sat, Jan 12, 2013 | Rest |
| Sun, Jan 13, 2013 | 20 km |
| Mon, Jan 14, 2013 | Rest |
| Training Week 7/12 | |
| Tue, Jan 15, 2013 | 8 km |
| Wed, Jan 16, 2013 | 5 x 1600 m |
| Thu, Jan 17, 2013 | 8 km |
| Fri, Jan 18, 2013 | 16 km |
| Sat, Jan 19, 2013 | Rest |
| Sun, Jan 20, 2013 | 24 km |
| Mon, Jan 21, 2013 | Rest |
| Training Week 8/12 | |
| Tue, Jan 22, 2013 | 8 km |
| Wed, Jan 23, 2013 | 8 km on machine |
| Thu, Jan 24, 2013 | 8 km |
| Fri, Jan 25, 2013 | 8 x 200 m |
| Sat, Jan 26, 2013 | Rest |
| Sun, Jan 27, 2013 | 24 km |
| Mon, Jan 28, 2013 | Rest |
| Training Week 9/12 | |
| Tue, Jan 29, 2013 | 8 km |
| Wed, Jan 30, 2013 | 6 x 200 m |
| Thu, Jan 31, 2013 | 8 km |
| Fri, Feb 1, 2013 | 5 x 1600 m |
| Sat, Feb 2, 2013 | Rest |
| Sun, Feb 3, 2013 | 24 km |
| Mon, Feb 4, 2013 | Rest |
| Training Week 10/12 | |
| Tue, Feb 5, 2013 | 8 km |
| Wed, Feb 6, 2013 | 8 km |
| Thu, Feb 7, 2013 | 8 km |
| Fri, Feb 8, 2013 | 6 x 800 m |
| Sat, Feb 9, 2013 | Rest |
| Sun, Feb 10, 2013 | 10 km on machine |
| Mon, Feb 11, 2013 | Rest |
| Training Week 11/12 | |
| Tue, Feb 12, 2013 | 8 km |
| Wed, Feb 13, 2013 | 5 x 1600 m |
| Thu, Feb 14, 2013 | 8 km |
| Fri, Feb 15, 2013 | 16 km |
| Sat, Feb 16, 2013 | Rest |
| Sun, Feb 17, 2013 | 20 km |
| Mon, Feb 18, 2013 | Rest |
| Training Week 12/12 | |
| Tue, Feb 19, 2013 | 8 km |
| Wed, Feb 20, 2013 | 5 x 1600 m |
| Thu, Feb 21, 2013 | 8 km |
| Fri, Feb 22, 2013 | 5 km |
| Sat, Feb 23, 2013 | Rest |
Training Schedule for 12.12.12 Start Date
With a change in my start date to 12 December 2012 (12.12.12), my training schedule has also be slipped to align with the new start date.
Looking forward to 24 k  around the harbour this evening!
| Date | Running Schedule |
| Training Week 4/12 | |
| Fri, Oct 12, 2012 | 8 km |
| Sat, Oct 13, 2012 | 4 x 1600 m |
| Sun, Oct 14, 2012 | 8 km |
| Mon, Oct 15, 2012 | 9 km on machine |
| Tue, Oct 16, 2012 | Rest |
| Wed, Oct 17, 2012 | 24 km |
| Thu, Oct 18, 2012 | Rest |
| Training Week 5/12 | |
| Fri, Oct 19, 2012 | 8 km |
| Sat, Oct 20, 2012 | 6 x 200 m |
| Sun, Oct 21, 2012 | 8 km |
| Mon, Oct 22, 2012 | 5 x 1000 m |
| Tue, Oct 23, 2012 | Rest |
| Wed, Oct 24, 2012 | 24 km |
| Thu, Oct 25, 2012 | Rest |
| Training Week 6/12 | |
| Fri, Oct 26, 2012 | 8 km |
| Sat, Oct 27, 2012 | 8 x 400 m |
| Sun, Oct 28, 2012 | 8 km |
| Mon, Oct 29, 2012 | 7 km on machine |
| Tue, Oct 30, 2012 | Rest |
| Wed, Oct 31, 2012 | 20 km |
| Thu, Nov 1, 2012 | Rest |
| Training Week 7/12 | |
| Fri, Nov 2, 2012 | 8 km |
| Sat, Nov 3, 2012 | 5 x 1600 m |
| Sun, Nov 4, 2012 | 8 km |
| Mon, Nov 5, 2012 | 16 km |
| Tue, Nov 6, 2012 | Rest |
| Wed, Nov 7, 2012 | 24 km |
| Thu, Nov 8, 2012 | Rest |
| Training Week 8/12 | |
| Fri, Nov 9, 2012 | 8 km |
| Sat, Nov 10, 2012 | 8 km on machine |
| Sun, Nov 11, 2012 | 8 km |
| Mon, Nov 12, 2012 | 8 x 200 m |
| Tue, Nov 13, 2012 | Rest |
| Wed, Nov 14, 2012 | 24 km |
| Thu, Nov 15, 2012 | Rest |
| Training Week 9/12 | |
| Fri, Nov 16, 2012 | 8 km |
| Sat, Nov 17, 2012 | 6 x 200 m |
| Sun, Nov 18, 2012 | 8 km |
| Mon, Nov 19, 2012 | 5 x 1600 m |
| Tue, Nov 20, 2012 | Rest |
| Wed, Nov 21, 2012 | 24 km |
| Thu, Nov 22, 2012 | Rest |
| Training Week 10/12 | |
| Fri, Nov 23, 2012 | 8 km |
| Sat, Nov 24, 2012 | 8 km |
| Sun, Nov 25, 2012 | 8 km |
| Mon, Nov 26, 2012 | 6 x 800 m |
| Tue, Nov 27, 2012 | Rest |
| Wed, Nov 28, 2012 | 10 km on machine |
| Thu, Nov 29, 2012 | Rest |
| Training Week 11/12 | |
| Fri, Nov 30, 2012 | 8 km |
| Sat, Dec 1, 2012 | 5 x 1600 m |
| Sun, Dec 2, 2012 | 8 km |
| Mon, Dec 3, 2012 | 16 km |
| Tue, Dec 4, 2012 | Rest |
| Wed, Dec 5, 2012 | 20 km |
| Thu, Dec 6, 2012 | Rest |
| Training Week 12/12 | |
| Fri, Dec 7, 2012 | 8 km |
| Sat, Dec 8, 2012 | 5 x 1600 m |
| Sun, Dec 9, 2012 | 8 km |
| Mon, Dec 10, 2012 | 5 km |
| Tue, Dec 11, 2012 | Rest |
Training Schedule For Commencement Date 10.11.12 (10 November 2012)
The start date for the 10 City Bridge Run has been pushed back to make best use of time, allowing for a start date of 10.11.12 (10 November 2012), and finishing in Seoul one month later.
A Design Forum will be hosted in Seoul on 12.12.12 (12 December 2012), and we hope that you will take part even if that means organising your own event where you live. More on that later.
Here is the training schedule for the period ahead:
| Training Schedule | |
| Thu, Sep 6, 2012 | 8 x 200 m |
| Fri, Sep 7, 2012 | Rest |
| Sat, Sep 8, 2012 | 24 km |
| Sun, Sep 9, 2012 | Rest |
| Training Week 4/12 | |
| Mon, Sep 10, 2012 | 8 km |
| Tue, Sep 11, 2012 | 4 x 1600 m |
| Wed, Sep 12, 2012 | 8 km |
| Thu, Sep 13, 2012 | 9 km on machine |
| Fri, Sep 14, 2012 | Rest |
| Sat, Sep 15, 2012 | 24 km |
| Sun, Sep 16, 2012 | Rest |
| Training Week 5/12 | |
| Mon, Sep 17, 2012 | 8 km |
| Tue, Sep 18, 2012 | 6 x 200 m |
| Wed, Sep 19, 2012 | 8 km |
| Thu, Sep 20, 2012 | 5 x 1000 m |
| Fri, Sep 21, 2012 | Rest |
| Sat, Sep 22, 2012 | 24 km |
| Sun, Sep 23, 2012 | Rest |
| Training Week 6/12 | |
| Mon, Sep 24, 2012 | 8 km |
| Tue, Sep 25, 2012 | 8 x 400 m |
| Wed, Sep 26, 2012 | 8 km |
| Thu, Sep 27, 2012 | 7 km on machine |
| Fri, Sep 28, 2012 | Rest |
| Sat, Sep 29, 2012 | 20 km |
| Sun, Sep 30, 2012 | Rest |
| Training Week 7/12 | |
| Mon, Oct 1, 2012 | 8 km |
| Tue, Oct 2, 2012 | 5 x 1600 m |
| Wed, Oct 3, 2012 | 8 km |
| Thu, Oct 4, 2012 | 16 km |
| Fri, Oct 5, 2012 | Rest |
| Sat, Oct 6, 2012 | 24 km |
| Sun, Oct 7, 2012 | Rest |
| Training Week 8/12 | |
| Mon, Oct 8, 2012 | 8 km |
| Tue, Oct 9, 2012 | 8 km on machine |
| Wed, Oct 10, 2012 | 8 km |
| Thu, Oct 11, 2012 | 8 x 200 m |
| Fri, Oct 12, 2012 | Rest |
| Sat, Oct 13, 2012 | 24 km |
| Sun, Oct 14, 2012 | Rest |
| Training Week 9/12 | |
| Mon, Oct 15, 2012 | 8 km |
| Tue, Oct 16, 2012 | 6 x 200 m |
| Wed, Oct 17, 2012 | 8 km |
| Thu, Oct 18, 2012 | 5 x 1600 m |
| Fri, Oct 19, 2012 | Rest |
| Sat, Oct 20, 2012 | 24 km |
| Sun, Oct 21, 2012 | Rest |
| Training Week 10/12 | |
| Mon, Oct 22, 2012 | 8 km |
| Tue, Oct 23, 2012 | 8 km |
| Wed, Oct 24, 2012 | 8 km |
| Thu, Oct 25, 2012 | 6 x 800 m |
| Fri, Oct 26, 2012 | Rest |
| Sat, Oct 27, 2012 | 10 km on machine |
| Sun, Oct 28, 2012 | Rest |
| Training Week 11/12 | |
| Mon, Oct 29, 2012 | 8 km |
| Tue, Oct 30, 2012 | 5 x 1600 m |
| Wed, Oct 31, 2012 | 8 km |
| Thu, Nov 1, 2012 | 16 km |
| Fri, Nov 2, 2012 | Rest |
| Sat, Nov 3, 2012 | 20 km |
| Sun, Nov 4, 2012 | Rest |
| Training Week 12/12 | |
| Mon, Nov 5, 2012 | 8 km |
| Tue, Nov 6, 2012 | 5 x 1600 m |
| Wed, Nov 7, 2012 | 8 km |
| Thu, Nov 8, 2012 | 5 km |
| Fri, Nov 9, 2012 | Rest |
Training Schedule: Preparing for 10 October Start Date
Here it is. This is the final training schedule. The dates have changed a little bit since first hatching the idea in March 2010, and there have been many failed attempts along the way. Plenty of lessons learnt, but for now what remains is to do the work and focus on training.
If you want to run together any night (or morning), let me know, and we can meet up and go for a team run together.
The schedule is taken from Tim Noakes’ book Lore of Running, and is the marathon preparation used by veteran coach Bob Williams from Portland, Oregon. The key his training is twice-weekly speed sessions.
| Date | Running |
| Training Schedule | |
| Training Week 1/12 | |
| Fri, Jul 20, 2012 | 8 km |
| Sat, Jul 21, 2012 | 5 x 800 m |
| Sun, Jul 22, 2012 | 8 km |
| Mon, Jul 23, 2012 | 5 km on machine |
| Tue, Jul 24, 2012 | Rest |
| Wed, Jul 25, 2012 | 24 km |
| Thu, Jul 26, 2012 | Rest |
| Training Week 2/12 | |
| Fri, Jul 27, 2012 | 8 km |
| Sat, Jul 28, 2012 | 3 x 1600 m |
| Sun, Jul 29, 2012 | 8 km |
| Mon, Jul 30, 2012 | 16 km |
| Tue, Jul 31, 2012 | Rest |
| Wed, Aug 1, 2012 | 20 km |
| Thu, Aug 2, 2012 | Rest |
| Training Week 3/12 | |
| Fri, Aug 3, 2012 | 8 km |
| Sat, Aug 4, 2012 | 4 km on machine |
| Sun, Aug 5, 2012 | 8 km |
| Mon, Aug 6, 2012 | 8 x 200 m |
| Tue, Aug 7, 2012 | Rest |
| Wed, Aug 8, 2012 | 24 km |
| Thu, Aug 9, 2012 | Rest |
| Training Week 4/12 | |
| Fri, Aug 10, 2012 | 8 km |
| Sat, Aug 11, 2012 | 4 x 1600 m |
| Sun, Aug 12, 2012 | 8 km |
| Mon, Aug 13, 2012 | 9 km on machine |
| Tue, Aug 14, 2012 | Rest |
| Wed, Aug 15, 2012 | 24 km |
| Thu, Aug 16, 2012 | Rest |
| Training Week 5/12 | |
| Fri, Aug 17, 2012 | 8 km |
| Sat, Aug 18, 2012 | 6 x 200 m |
| Sun, Aug 19, 2012 | 8 km |
| Mon, Aug 20, 2012 | 5 x 1000 m |
| Tue, Aug 21, 2012 | Rest |
| Wed, Aug 22, 2012 | 24 km |
| Thu, Aug 23, 2012 | Rest |
| Training Week 6/12 | |
| Fri, Aug 24, 2012 | 8 km |
| Sat, Aug 25, 2012 | 8 x 400 m |
| Sun, Aug 26, 2012 | 8 km |
| Mon, Aug 27, 2012 | 7 km on machine |
| Tue, Aug 28, 2012 | Rest |
| Wed, Aug 29, 2012 | 20 km |
| Thu, Aug 30, 2012 | Rest |
| Training Week 7/12 | |
| Fri, Aug 31, 2012 | 8 km |
| Sat, Sep 1, 2012 | 5 x 1600 m |
| Sun, Sep 2, 2012 | 8 km |
| Mon, Sep 3, 2012 | 16 km |
| Tue, Sep 4, 2012 | Rest |
| Wed, Sep 5, 2012 | 24 km |
| Thu, Sep 6, 2012 | Rest |
| Training Week 8/12 | |
| Fri, Sep 7, 2012 | 8 km |
| Sat, Sep 8, 2012 | 8 km on machine |
| Sun, Sep 9, 2012 | 8 km |
| Mon, Sep 10, 2012 | 8 x 200 m |
| Tue, Sep 11, 2012 | Rest |
| Wed, Sep 12, 2012 | 24 km |
| Thu, Sep 13, 2012 | Rest |
| Training Week 9/12 | |
| Fri, Sep 14, 2012 | 8 km |
| Sat, Sep 15, 2012 | 6 x 200 m |
| Sun, Sep 16, 2012 | 8 km |
| Mon, Sep 17, 2012 | 5 x 1600 m |
| Tue, Sep 18, 2012 | Rest |
| Wed, Sep 19, 2012 | 24 km |
| Thu, Sep 20, 2012 | Rest |
| Training Week 10/12 | |
| Fri, Sep 21, 2012 | 8 km |
| Sat, Sep 22, 2012 | 8 km |
| Sun, Sep 23, 2012 | 8 km |
| Mon, Sep 24, 2012 | 6 x 800 m |
| Tue, Sep 25, 2012 | Rest |
| Wed, Sep 26, 2012 | 10 km on machine |
| Thu, Sep 27, 2012 | Rest |
| Training Week 11/12 | |
| Fri, Sep 28, 2012 | 8 km |
| Sat, Sep 29, 2012 | 5 x 1600 m |
| Sun, Sep 30, 2012 | 8 km |
| Mon, Oct 1, 2012 | 16 km |
| Tue, Oct 2, 2012 | Rest |
| Wed, Oct 3, 2012 | 20 km |
| Thu, Oct 4, 2012 | Rest |
| Training Week 12/12 | |
| Fri, Oct 5, 2012 | 8 km |
| Sat, Oct 6, 2012 | 5 x 1600 m |
| Sun, Oct 7, 2012 | 8 km |
| Mon, Oct 8, 2012 | 5 km |
| Tue, Oct 9, 2012 | Rest |
Building Bridges 