7 LSRs left to London Marathon

Mike D

I'm upto 14 miles on my LSRs and am doing the London Marathon on April 17th so there's about 7 weekends left do go. Any recommendations on incremental targets each week? I'm hoping for a 4 hour finish. I've run 1 marathon before and about a half dozen half marathons over the last 3 years or so.

I was thinking of finishin up LSRs on 22 miles, maybe 23. Am I on track and should I make allowances for a step back week (?) I'm doing 2 speed sessions and a pace session during the week.

Any advice would be mucho appreciated

ThePiedPiper

Mike D wrote: »

I'm upto 14 miles on my LSRs and am doing the London Marathon on April 17th so there's about 7 weekends left do go. Any recommendations on incremental targets each week? I'm hoping for a 4 hour finish. I've run 1 marathon before and about a half dozen half marathons over the last 3 years or so.

I was thinking of finishin up LSRs on 22 miles, maybe 23. Am I on track and should I make allowances for a step back week (?) I'm doing 2 speed sessions and a pace session during the week.

Any advice would be mucho appreciated

Mike,

If I was in your shoes, I'd set out your next 7 weeks as follows regarding your LSRs

Week 1: 16 miles
Week 2: 18 miles
Week 3: 20 miles
Week 4: 14 miles
Week 5: 21 miles
Week 6: 20 miles
Week 7: 10 miles
Week 8: Race

I know this plan is only puttin in three 20/21 mile runs but if your current longest run is 14, it will take those couple of weeks to push that up.

All of these runs should have a few miles at your planned race pace. For your Week 5 run, you should aim to do about 5 at easy pace (race pace + 30/40 seconds), then 14 miles of it at goal race pace and the last 2 at easy pace. I'd be wary about pushing your longest run up to further than 21 on your first marathon. That'd be a training session of over 3 hours in length.

Don't fall into the trap of trying to do one last long run on Week 6 and give yourself a good taper.

Your Week 6 total mileage should maybe be about 1/2 of your normal weekly total, and week 7 would consist of maybe 2 or 3 short runs, not longer than 5 miles.

That's how I would approach it. You might get variations on this as opinions will differ.

Best of luck in your last few weeks training and in the race.

RayCun

Most marathon plans (especially for a 4 hour time) would have a longest run of 20 miles, not 22/23.
How about
19/2 - 16 miles
26/2 - 18
5/3 - 16
12/3 - 20
19/3 - 18
26/3 - 20
2/4 - 14
9/4 - 8

Gives you 2x20, stepback weeks, and a taper.

But what kind of miles have you been doing so far? How fast are you running your LSRs? How long are your midweek runs, and why are you running 2 speed sessions and a pace session? (And how fast?)

What was your previous marathon? How did it go? How do your half times compare to the full? What was your most recent half and how did it go?

Mike D

Thanks for the advice
I'm not really following a plan as my week day runs are early morning before work so time is restricted (young children and a wife who also runs!!)

So 2 x 3.2 mile runs, I basically try to beat my previous time each morning. I'm usually around 25 mins

Then 5 mile in between the 2 above at a slower pace. 43 mins. I did the Raheny 5 in 39.26 and the last half I did was the Dublin last year in 1hr 58m.
My previous Marathon was going fine up to 22miles and then, a bit of a disaster and took 5 hrs. I'd love to get just under the 4 hour but am not sure if thats possible for me.
My LSRs are 9 to 9.5 min miles

What is the benefit of a step back week by the way?

ThePiedPiper

Mike D wrote: »

What is the benefit of a step back week by the way?

Long runs of 20 miles can do quite a lot of damage to your muscles, small micro-tears, etc. An easier week of training can help your body to repair these micro-tears so that you get better quality training the following week. A step back week will also help to prevent injury. My best runs are always after a few easy days.

It's a similar principle as to why tapering is so important.

ThePiedPiper

Mike D wrote: »

Then 5 mile in between the 2 above at a slower pace. 43 mins. I did the Raheny 5 in 39.26 and the last half I did was the Dublin last year in 1hr 58m.

Mike,

I'd suggest that this mid-week run should be lengthened to 10 miles if possible. 5 miles is very short for your mid-week run. Based on what you've said here, your total weekly mileage at present is about 25 miles. I'd suggest that this should be closer to 50 miles if you want to be comfortable on race day going for sub 4. Doing quality mid-week sessions is as important as your long runs at the weekend.

Mike D

RunForestRun wrote: »

Mike,

I'd suggest that this mid-week run should be lengthened to 10 miles if possible. 5 miles is very short for your mid-week run. Based on what you've said here, your total weekly mileage at present is about 25 miles. I'd suggest that this should be closer to 50 miles if you want to be comfortable on race day going for sub 4. Doing quality mid-week sessions is as important as your long runs at the weekend.

Yeah, I was thinking I should increase the over all miles during the week..just have to get up a half hour earlier I guess. at least the mornings are getting brighter earlier!

I'm having a leg massage tonight by a sports therapist...just to see what its like really (and its free!) Would that help with repairing our muscles faster?

ThePiedPiper

Massage is definitely not going to do you any harm as long as it's by someone who is capable.

Noakes and plenty of other authorities on running advocate regular massage.

In Kiwirunner's recent blog about training in Kenya, he told how most of the Kenyan's are getting regular massage.

If it's free and being done by somebody who knows what they're doing, then go for it surely.

RayCun

RunForestRun wrote: »

Mike,

I'd suggest that this mid-week run should be lengthened to 10 miles if possible. 5 miles is very short for your mid-week run. Based on what you've said here, your total weekly mileage at present is about 25 miles. I'd suggest that this should be closer to 50 miles if you want to be comfortable on race day going for sub 4. Doing quality mid-week sessions is as important as your long runs at the weekend.

Completely agree. Your LSR should be no more than half of your total week's miles. You're not building your endurance with those short, faster runs midweek which might be why you ran into problems on your previous marathon.
You could take a look at the midweek runs in the Hal Higdon Novice2 schedule for an example - the 'pace' runs are at planned marathon pace, the other midweek runs are at an easier pace, between PMP and LSR pace.

Mike D

Excellent...thanks for the link and advice. I did a 5m this morning so I think I will go for 8m tomorrow and a 5m pace on Friday before the LSR at the weekend. I'll aim for 10m in the middle of next week.

I really appreciate this, lads. This site is so good for friendly and positive feedback.