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56 Km event on 28th May - training from scratch

  • 25-02-2010 08:47AM
    #1
    Closed Accounts Posts: 314 ✭✭


    Hi,
    I have a 56km running event on 28 May. I have not been in proper training since October 2008.

    I have a calendar built up of my long slow runs leading up to the event (every Saturday) but I would appreciate the advice of experienced distance runners here on filling the other day of the week with hill training, speed work or other, as well as advice on rest periods. My training days are Saturday, Monday & Wednesday.

    I've att. the calendar. Any advice from experienced distance runners is reallly really appreciated.

    Nay sayers can keep schtum, as I'm going to do this either way, I just need some advice on the training plan.

    Many many thanks.


Comments

  • Registered Users, Registered Users 2 Posts: 30 ironmanwannabe


    I'd prepare for some serious abuse and probably the thread locked too.
    Any goals that are mildly out there tend not to be well received.

    Have a look at some of Bobby McGees writings. Alot of good info.

    www.bobbymcgee.com

    More specifically the run-walk protocol
    http://www.endurancecorner.com/library/running/run_walk_mcgee

    Its what I was pointed to for my goals by some friends in the know.


  • Registered Users, Registered Users 2 Posts: 5,365 ✭✭✭hunnymonster


    why are you only running 3 days a week? Once people go over marathon distance, I'm a really fan of back-to-back longish runs. Also you'll need to tell us a little about your running history to get the best advice e.g. I wouldn't be recommending serious speed work if you're a 5 hour marathoner.


  • Closed Accounts Posts: 314 ✭✭Gonzales


    I'd prepare for some serious abuse and probably the thread locked too.
    Any goals that are mildly out there tend not to be well received.

    Have a look at some of Bobby McGees writings. Alot of good info.

    www.bobbymcgee.com

    More specifically the run-walk protocol
    http://www.endurancecorner.com/library/running/run_walk_mcgee

    Its what I was pointed to for my goals by some friends in the know.

    thanks for the heads up.

    I'll go through that material, without having looked I reckon run walk protocol may be a real option in these longer events.

    thanks Iron.


  • Closed Accounts Posts: 314 ✭✭Gonzales


    why are you only running 3 days a week? Once people go over marathon distance, I'm a really fan of back-to-back longish runs. Also you'll need to tell us a little about your running history to get the best advice e.g. I wouldn't be recommending serious speed work if you're a 5 hour marathoner.

    Hunny,
    2 reasons I reckon I need time to recover in between training sessions & secondly I'm a married Dad so I can't be too selfish with my time.

    I have completed a lot of endurance events (adventure racing 2004 to 2008) up to Q3 2008 when I had a multi day desert event, after completing that I put the feet up & just got around to taking them back down off the foot stool.:rolleyes:

    I understood that speed work was good for conditioning the heart for the higher range bpm's. I also understand that it benefits the training of fast twitch which is not really a factor in this event, is this the reason you recommend against it.

    thanks for the reply.


  • Moderators, Sports Moderators Posts: 20,368 Mod ✭✭✭✭RacoonQueen


    Have you been doing much training at all since October 2008? Still running regularly like just not a structured plan as such? Just be careful of injury and all that lark.


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  • Closed Accounts Posts: 314 ✭✭Gonzales


    Have you been doing much training at all since October 2008? Still running regularly like just not a structured plan as such? Just be careful of injury and all that lark.

    no not really, running less than once a month since then. I've been out on a few 15km runs over the last few weeks & yesterday's felt great, so I just need to populate the rest of my training plan & implement it.

    easy as pie :P


  • Closed Accounts Posts: 314 ✭✭Gonzales


    03-Mar-2010 ran, 21.2 Km, 2:40 min, weight 73.2 Kg, avg HR 160bpm :)


  • Closed Accounts Posts: 314 ✭✭Gonzales


    03-Mar-2010 ran, 21.2 Km, 2:40 min, weight 73.2 Kg, avg HR 160bpm :)
    07-Mar-2010 ran, 21.2 Km, 2:40 min, weight 73.2 Kg, avg HR 170bpm
    somethings wronh here, I suspect Mapmyrun.com is not very accurate & the distance is actually greater that 21.2KM


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