Originally Posted by drquirky
On target for 60 miles again this week but looking for a suggestion for a speed workout tomorrow? I've been making a concerted effort to pick up the pace on my training runs so a good amount of my training runs are starting at 7:45- 7:30 pace and ending up in 6:30-6:45 pace I think this is probably a good thing?
Final question- with 10 weeks to go before Dublin how many more heavy weeks am I looking at? Also is 60 miles per week a good number or should I increase it? Thanks for the help all....
Nothing wrong with progression runs many coaches advocate this. Main thing is that you are not doing this every day as you need to give your body time to recover and adapt from the hard efforts
The next 7-8 weeks should be used as specific race prep phase. Basically now you should be working on preparing the body to cope with the specific demands of the marathon.
Looking at your running background the speed is your strength and need to start working more towards your endurance. Having said that there should be odd session to keep the body in touch with speed but aim to keep this marathon specific.
Regarding mileage. There is no magic number for this. Different bodies are able to cope differently with varying amounts of mileage. Some people can handle 40-50 miles max before the body breaks down others can hit 100+ without much difficulty in terms of injuries. I would say if you can increase without compromising your training do so but build gradually (perhaps add a morning run once a week and go from there)
In terms of sessions as I mentioned earlier the aim should be specific. With my athletes I try to rotate the long run every other week to include MP miles so over a two week period I would have an athlete do the follow
Week 1 - 2 sessions, LSR and remainder easy running
Week 2 - 1 session, LSR + MP miles and the remainder easy running
This template allows athletes to get paced miles one week and time on there feet the following which allows their body to develop. Main thing when looking at sessions is to establish how it is going to fit into the overall plan. Each training session is just one piece of the puzzle
In terms of the other sessions during the specific phase for the marathon here are a few examples which can be used:
7-10 miles @ MP
5 miles tempo (HMP)
4x5k @ slightly slower than HMP with 3 min recoveries (can subsititute LSR if include 2-3 miles w/u and c/d)
6x 1 mile @ 10 mile pace - HMP
If you are looking to try more speed based work for a marathon runner my advice would be to keep the number of reps high with the recovery low
Few of my favourites include:
16x400 @ 10k pace off 30-45 secs
8x800 @ 10k pace off 90 sec
6x1000 @ 10k pace off 2 min
Again you can mix and match these as much as you want but main thing is keep the volume up and the recovery short in order to get proper benefits as a marathon runner.
Another few sessions I have found useful over the last few years with training people are these:
5 miles easy, 12x800m (Alternate between 6.47 and 6.57 pace all continuous running)
Instead of LSR
1 mile easy, 1 MP, 2 easy, 2 MP, 3 easy, 3 MP, 2 easy, 2 MP, 1 easy 1 MP (18 total)
15 miles MP (usually last long run before taper)
Hope this helps