Regular Training
If the goal is to be marathon ready any day of the year, then one should build a lot of aerobic base. See Lifestyle Running for the broader philosophy. In places like Seoul where certain parts of the year you might not be able to run outside, it makes sense to plan the training on a treadmill.
Unlike track workout, treadmill needs some adjustment. In track training plans, distance and pace is the key. You will find training plans like 400m X 4, of run 3km at 4:15 pace etc. But this is hard to keep track of in a treadmill. In a treadmill keeping track of time and speed is easier (speed because you are the one setting it). So instead of 400m X 4, you would have something like 2 minutes X 16 km/hour or something like that.
Here are the three settings for a treadmill:
Easy/Recovery: 11 km – 12 km/h Goal Race Pace (Tempo): 14.5 km/h Speed/Intervals: 16.0 – 17.5+ km/h
add 1% incline to mimic the wind resistance outside.
| Day | Workout |
|---|---|
| Sun | Long Run |
| Mon | 10 min Row + Full Body Weights (Barbell Squats, KB Swings, Pull-ups) |
| Tue | Speed Intervals/Hill Intervals |
| Wed | Spin bike (Zone 2) |
| Thu | Tempo Run |
| Fri | Core/Stretching |
| Sat | Easy Run + Strides |