Speed and number of runs per week

another world

Hi all

I`ve decided to go for my first marathon this year, Longford. I`ve been training according to a specific plan (self-made) for the last 2 week and all has been going good. My worries are that my speeds might be too fast, I pretty much push it up to 90% of max everytime I go out. I The reason for this is because I can only do 3 days training per week and I`m making up for the lack of runs I get to do.

So, my question is, should I slow down the speed I go at (currently training 5km 22mins, 10km 44mins and 13km 1hr 4mins) and just keep working on increasing the distances or maintain the times that I currently have (what for me are fast distances and it`s at altitude (2500 metres))?

This is more out of worry for injuries than anything else.

RoyMcC

Hi, crucially you don't say (1) how experienced a runner you are and (2) what is your max race distance up until now. With that info the guys on here will be able to advise you much better.

Longford is a good choice for a first full mara, but it's still a blimmin long way.

Crikey, where are you running that's at 2,500m?

Peckham

For most of marathon training paces (except speed session), you should be running at a pace that you could comfortably hold a conversation with someone running alongside you. If you can do this, then your paces are fine.

To put it in perspective, those training paces are broadly equivalent to what a 2:45 marathoner would be doing.

cfitz

another world wrote: »

Hi all

I`ve decided to go for my first marathon this year, Longford. I`ve been training according to a specific plan (self-made) for the last 2 week and all has been going good. My worries are that my speeds might be too fast, I pretty much push it up to 90% of max everytime I go out. I The reason for this is because I can only do 3 days training per week and I`m making up for the lack of runs I get to do.

So, my question is, should I slow down the speed I go at (currently training 5km 22mins, 10km 44mins and 13km 1hr 4mins) and just keep working on increasing the distances or maintain the times that I currently have (what for me are fast distances and it`s at altitude (2500 metres))?

This is more out of worry for injuries than anything else.

Are you confined by time the days you do run? Could you do 1hr+ sessions every time you run? Could you run twice in the one day?

Training three times per week for a marathon definitely isn't ideal. Have you been living at altitude for long? Most people struggle when they train at that kind of altitude for the first time, so it sounds like you're doing well. I don't think it will be easy to make up for all the missed days. If you could do double days and spread out your runs very precisely maybe that would work.

With 3 times per week, maybe something like this would work better:
Day 1: 13km easy
Day 2: 2km warm up into 10km hard into 2km warm down
Day 3: 20km (first half easy, second half fairly hard)


@Peckham, taking into account the 2500m altitude, he/she may well be a sub 2:45 marathoner

another world

Thanks for the replies.

RoyMcC: To answer your questions, I`m a fairly experienced runner, cross country running in Secondary School and have done a bit here and there ever since but nothing too serious like training for a marathon. I havent run a race in years so I can`t really answer your second question. Im in Bogotà, Colombia and have been for 8 months or so, the altitude certainly makes a difference to my training.

Peckam: I can`t comfortably hold a conversation but I`m not dieing either. I`m aiming for just over 3 hours in the marathon. That might be a bit of a lofty goal but I`ll throw it out there anyway

cfitz: Thats a good recommendation, the twice in the one day. The reason I don`t do more than 3 days a week is because I train for a different endurance sport for 3 other days and don`t want to overdo it. The 3 day plan looks really good as well...

RoyMcC

I like the cfitz plan. However I would now consider extending Day 3 bit by bit so that you get used to being on your feet for longer periods, three hours +. So on these runs go at the pace which will allow you to get the distance.

I'm not as sure as cfitz/Peckham that you're presently on course for sub-3, but it's a good target. And you'll no doubt know (or can research) the effect of coming down from altitude and how to gain maximum benefit in so doing.

Keep us informed as to how you're getting on.

tergat

Another World,

The key to Marathon training is teaching your body two things:

1- To better preserve glycogen and utilise fats
2- Prepare your body for the pounding of running 26.2 miles

With this in mind doing a Marathon off 3 days running a week is a mistake, you are setting yourself up for torture. You really need to run more to get your body used to the pouding it will take in the Marathon.

Also remember the following: The faster you run the more Glycogen you burn. Therefore training at paces faster than 10% of Marathon pace i.e. 10km pace is a waste in my opinion. You need to include longer workouts and long runs to perform well at the Marathon distance.

Tergat

Racing Flat

See here:

http://www.furman.edu/first/2006%20marathon%20training-first%20marathon.pdf

The First Institute specialise in running programmes based on running 3 times a week, might suit you.

TFBubendorfer

Racing Flat wrote: »

See here:

http://www.furman.edu/first/2006%20marathon%20training-first%20marathon.pdf

The First Institute specialise in running programmes based on running 3 times a week, might suit you.

But they also have 3 days of cross training in the program. That's not an added extra, it's a vital part of their training plan. If you only run 3 times a week and do nothing on the other 4, you will not be properly prepared for the marathon.

Personally, I think you'd be better off running more, but that's my own take on it.

Racing Flat

TFBubendorfer wrote: »

But they also have 3 days of cross training in the program. That's not an added extra, it's a vital part of their training plan. If you only run 3 times a week and do nothing on the other 4, you will not be properly prepared for the marathon.

Personally, I think you'd be better off running more, but that's my own take on it.

He is cross training 3 other days though, ie training for another endurance sport. I imagine because of this running more may not be an option and so I thought this might suit him. Generally I would advocate 6 days a week running...

another world

Many thanks for the reponses (no internet so I couldn´t reply before)

Taking into account what you´ve said I´ll put an extra focus on cutting down the other training (in rock-climbing) with 2 months to go and adding an extra 2 days to the training. It´s seems like the only way to go to get the big miles in.

For now I´ll go with what cfitz advised, moving up to that distance over 3 to 4 weeks.

Nice find Racing Flat, I´ll make sure to read that in more detail.

I´ll throw up a Training Log in the next few days...

Racing Flat

BTW I think you're absolutely crazy to do Longford as your first one! Will be very lonely for long stretches being a small field on country roads, not closed to traffic. The half was tough enough! Perhaps you have no choice time wise, but Berlin, Dublin, Amsterdam etc. would be much better shouts IMHO. Maybe get advice from people who have done it, but I imagine doing the Longford marathon would put me off running forever. Sorry Longford!

Woddle

I did Longford as my first in 2002 and didn't run my second one till 2008, its a very tough one to do on your own, I struggled badly but maybe if I was running in a crowd or had alot of spectators cheering me on things would be different. I would look for an alternative for the reason given.

Also marathon no. 2 was also done in Longford but that was a personal battle

Krusty_Clown

I did Longford in '08 as my first, and probably wont go back to it for the reasons posted above, but, I don't regret it at all as being my first marathon. Yes, the roads were open, but this meant that my family could drive around and meet me at several points to cheer me on (won't get this in too many other marathons!). The support was excellent.. Sure there were few people, but the one's that were there were giving it toast! And the long stretches meant you could focus on the goal..

True, you won't have the ghetto-blasters blaring Abba, the lines of 200 portaloos, and the runners dressed up as pints of Guinness, but Longford has something else... 26+ miles in August, which might suit time-wise, and a real local feel. It also offers lots of time to recover and train-up for Dublin (cos everyone needs a little Abba).

another world

Very true, I think I like the idea of doing a wierd one for the the first marathon and one that doesn´t have too many people (especially at the start). I usually train solo so the long stretches without people shouldn´t be a problem. The problem is it´s the only marathon that suits me time wise. Berlin does too, but it would be a lot more expensive. I think I´ll stick to it. Berlin is still a half option. The training plan stays the same for whichever one I go for.

Krusty, I´ll make sure to have some ABBA on the iPod

RoyMcC

Longford is excellent if you just want a nice, flat solo run out in the country. And you'll never run out of carbs or liquids with all the unofficial feed stations set up by the locals. The very last races I would enter are the likes of London, Paris, even Dublin. No enjoyment for me in jostling with others throughout the race and being shouted at by loads of strangers. You'll love it AW.