Want to increase speed training for DCM - advice please.

sideswipe

First up just have to say the info on this site is fantastic! I'm a newbie in training for this year marathon and have got some great advice from reading the different threads.

My question relates to speed training which I am trying to increase as part of my sessions - the question may sound stupid but what exactly does terms like -16x200m or 6 x1 mile fast mean? and what is the difference between that and just 6 miles fast. I presume there is a certain rest period after each mile but how long is suggested for this and is it usually best to stop and rest or do a short slow jog to recover.
Cheers

tergat

sideswipe wrote: »

First up just have to say the info on this site is fantastic! I'm a newbie in training for this year marathon and have got some great advice from reading the different threads.

My question relates to speed training which I am trying to increase as part of my sessions - the question may sound stupid but what exactly does terms like -16x200m or 6 x1 mile fast mean? and what is the difference between that and just 6 miles fast. I presume there is a certain rest period after each mile but how long is suggested for this and is it usually best to stop and rest or do a short slow jog to recover.
Cheers

sideswipe,

The worst thing you can do is do speedwork and expect to complete a marathon or run well in one. Focus instead on increasing your weekly running volume and incorporate steady runs. Running faster than 10km pace is not needed for a marathon. The faster you run the more glycogen you burn and when training for a marathon you want to be able to better utilise fat as an energy source and spare your precious glycogen stores. You do this by focusing on long easy runs and longer workouts at marathon and half marathon pace. DO NOT do any speedwork (5km pace or faster) in the last 8 weeks leading to the marathon or you will crash and burn after 15 miles. You have to train your body specifically for the event which is 26 miles and lots of pounding.

Some thoughts below on Marathon training, I have posted some of this before:

Whenever you prepare for the marathon, you need to do workouts that last a long time, twice per week (Wed & Sun). If you have a history of injuries or breaking down easily that may mean you should do only One Long (Big) Workout per week. However, most runners need to run shorter, slower runs between the Big Workouts, this makes all the difference in the world. Runners will feel good doing Big Workouts because they aren’t running too much distance work between each Big Workout. That is, they are using a bigger variance between the important (key) workouts and the regular, every day, runs. For example, a club runner using a different training program might be running 10 milers every day between harder workouts but would be better to run just 6-7miles between key workouts.

I’ve never believed that high mileage is necessarily the best way to train for marathons. Though mileage builds aerobic capacity, it is not specific. Big (Long) Workouts, on the other hand, are specific. They simulate the demands of the event. That’s the key!

Big workouts vary in length or duration relative to a runner’s ability and experience, but generally “Big” means at least 80-90 minutes of continuous running. When you run more than 90 minutes three important elements of exercise physiology are improved: glycogen storing, fat burning, and shock absorption. This doesn’t even include the mental elements: relaxation while tired, concentration, and tenacity.

Failing to do well in a marathon typically has one of two reasons. The first is due to tapering too early and not having sufficient endurance to last the event duration. The second is due to sore legs. If you have sore legs in the first 10 miles or your legs are stiff and you are laboring, it probably due to excessive training: too much, too hard, too long, for too many weeks. If you do fail to perform well, ask yourself which one of the two is the cause, and learn from your mistakes so that next time you will conquer the beast!

I think you should start doing one or two Big Workouts per week - those are the only fast days you should do! One of the days run half-marathon paced pickups or reps (about 25-30 minutes worth is good for you) and the other day (on the weekend) do a long run with marathon pace or Tempo paced pickups or steady states included. I recommend about 30-60 minutes of MP or Tempo running during the longer Big Workout (you should do it in the morning, first thing, just like you'd do a marathon race). The other days run 40-60 mins, nice and slow.

Sample Workouts:
2-4 miles warmup, then choose one of the following:
- 3 x 2-4 miles @ AT pace, jog 2 minutes between, then 6 x 100 @ 5k pace, jog 100
- 3-4 x 1.5-3 miles @ MP, jog 2 minutes between, then 6 x 100 @ 5k, jog 100
- 3-4 x 1.5-2 miles @ HMP, jog 2 minutes between, then 6 x 100m @ 5k, jog 100
- 4-6 x .75-1.0 miles at @ 10K pace, jog 2 minutes between, then 6 x 100 @ 5k, jog 100
* Conclude the workout with 2-4 miles at an easy pace.

AT pace is your Long Tempo pace. To make things simple, just add 37 seconds per km or 1 minute per mile to your 3k / 2-mile race-pace. Let's say you can run 3km in 10 minutes in a race, now. That's 3:20 seconds per km. Add 37 seconds per km to that and use that pace in your training at AT or LT pace. So, Long Tempo pace (AT pace) is 3:57/km).

Keep this training consistant and you will find a big improvement in your running.

Tergat

sideswipe

Thanks for the advice tergat, I have just realized that this very point is being debated on another post - http://www.boards.ie/vbulletin/showthread.php?t=2055666075

The reason I asked is because on the training plan I'm following it calls for things like - 12x60s fast & 15x200m fast, so if I'm picking up your points correctly this really should mean just running above race pace, and so is not really speed training? I have worked up to 40+ miles per week and longest LSR was 16 miles (2h 39mins) last week. So hopefully I'm on the right track. From reading the other thread and your post I think I will concentrate on getting the LSR under my belt to get my body used to that, my thinking on the speed work was more to do with increasing fitness and lung capacity rather that improving time which I'm trying not to focus on at the mo, I'm just really enjoying the challenge and the training which I never thought I'd say.
Thanks again for the advice.