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Long Intervals

Meet at Al Barsha Park on Tuesday evening at 6.00pm (7:00 pm during Ramadan)

To train for a marathon you need to do long intervals at half marathon or marathon pace. The schedule starts easy, 3 x 2.5 km and builds up in distance as the marathon approaches, peaking at 5 x 3 km 4 weeks prior to the marathon. It then eases down. It is important to complete a schedule at even pace. Starting fast and slowing down on the last interval is counter productive. The training schedule leading up to Dubai Marathon 2016 can be downloaded from the Downloads Section. Also available are schedules for Chicago 2015 and Tokyo 2016.

As well as details for interval training sessions the file also gives a weekly target training hours and pace for your long slow distance runs. Your long intervals plus LSD run plus the rest of your training should add up to the figure in the column on the right.

Long slow distance training is at marathon race pace plus 60 seconds per km.

Some of the LSD sessions are at split pace, starting slow and finishing at marathon race pace. Possibly the opposite to what you are currently doing.

The schedule shows the training hours increasing towards the marathon day, but not always going up.

It is intended that the sessions are combined with the Friday LSD run. .

Setting your target marathon time

This has to be down to you. You have to be realistic. If you have run a marathon within the last 2 years then it would be perfectly reasonable to aim for a faster time than your last marathon, but no more than 15 minutes faster. If it’s your first marathon then you need to calculate your time based on your 10k or half marathon performance.

If you click on the pace calculator on the right then you can down load a simple spread sheet. In the top yellow box select a distance for which you have a reliable time. Make sure that it was a race over the correct distance (some are short). In the adjacent box enter your current best time for that distance in hh:mm:ss. In the green area you can see your equivalent expected times for a range of distances.

In the bottom shaded area recommended training pace is given for different types of training. The Sunday intervals are at marathon / half marathon race pace.