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Saturday – Long Slow Distance Run

Venue: Jumeirah Beach in front of the entrance to Umm Sequiem Park.

Saturday mornings at 6.00am

  • All abilities welcome. Guest runners from other clubs welcome.
  • Run on the new jogging track north as far as you like and then turn round
  • Bring money to buy water / refreshments on route.
  • Stops are for drinks only and should be less than one minute. If you need longer then the group you are in is too fast for you.
  • The marathon training schedule can be downloaded from the right, we will be following the Schedule for Dubai Marathon 2016. The schedules for Chicago 2015 and Tokyo 2016 are also included.
  • All sessions are by time and pace, not distance.
  • Weeks -4 to 0 are pre-marathon schedule sessions and are designed to get you to run at slow pace.
  • Weeks 1 to 8 are at marathon race pace plus one minute per km
  • Week 9 is the DCS half marathon.
  • Weeks 10 to 15 are split pace sessions, starting slow and finishing at marathon race pace.
  • Stick to the schedule. If you want to go faster then move up a group.

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 (in the Downloads section) you can download 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.