Quick quetion about P&D Marathon 55 miles 18 week schedule

average_runner

The schedule has the following in it:

7 mile General Aerobic run with 7x100m strides.


Now my question is this:
Instead of the above can i swap the session for a session with the club where i run 3-4 miles as warm up and then do 3x1000m or 4x800 and a warm down?


What exactly are strides?

Thanks

Krusty_Clown

It really depends on the schedule for the week as an entirety, rather than one specific training session.

The "7 mile General Aerobic run with 7x100m strides." is a pretty generic session, so would be ideal for substitution, however it is not comparable to the 3x1000m or 4x800 that you are planning to swap. Are there other sessions in the P&D schedule for that week? e.g. Intervals/tempo/PMP? Will you be forced to give these a miss? Will you try and run these in addition to the club intervals, that puts you at risk of injury or over-training?

ultrapercy

absolutely no ! that is against the law and may leave you open to leagal action by the schedual designers. may even result in imprisonment if its a second offence.

RayCun

Strides are short bursts at about 80% effort, their purpose is to improve basic speed.
The 1000s and 800s are supposed to improve your VO2 max.

average_runner

Krusty_Clown wrote: »

It really depends on the schedule for the week as an entirety, rather than one specific training session.

The "7 mile General Aerobic run with 7x100m strides." is a pretty generic session, so would be ideal for substitution, however it is not comparable to the 3x1000m or 4x800 that you are planning to swap. Are there other sessions in the P&D schedule for that week? e.g. Intervals/tempo/PMP? Will you be forced to give these a miss? Will you try and run these in addition to the club intervals, that puts you at risk of injury or over-training?

Hi Krusty;

Last week I did the club session of 3x1000m with 2 mile warm up and warm down(warm ups i do on my own before we start session)

On the Thursday i did the 12 mile lsr

Sat i did 2 mile warm up, 4 mile tempo and 2 mile warm down.


So this week the schedule has no tempo but does have a 13 lsr with 5 miles at PMP.


So is it a bad idea to do the club session and a PMP/tempo run in the same week?

Gringo78

average_runner wrote: »

The schedule has the following in it:

7 mile General Aerobic run with 7x100m strides.


Now my question is this:
Instead of the above can i swap the session for a session with the club where i run 3-4 miles as warm up and then do 3x1000m or 4x800 and a warm down?


What exactly are strides?

Thanks

I think in P&D the idea of a general aerobic run is an 'easy' run so its not what you'd classify as a 'hard' training session. The 7x100m strides are like a freebie mini-session during an easy run which in theory are not meant to cost you as their so short with long recovery. The idea of them is some fast running which imrpoves your running efficiency.

What you're proposing is swapping an easy run for a much harder intervals type session so while you are not ditching a session of any importance from the P&D schedule, the risk is that you are overtraining i.e there might be too short a gap to the next quality session in the P&D schedule which will then suffer....what does P&D have you doing in the 3 days after the club session?

RayCun

I'm planning to follow the P&D <55 18 week schedule too, while also going to club sessions. Which means I won't really be following the schedule, because it's impossible to combine them exactly. So I'll be dropping all the faster runs from P&D - all the tempo and VO2 work - since they'll be covered by the club sessions, more or less, and just keeping the weekend runs - the Sunday long runs and Saturday easy runs.

average_runner

Gringo78 wrote: »

I think in P&D the idea of a general aerobic run is an 'easy' run so its not what you'd classify as a 'hard' training session. The 7x100m strides are like a freebie mini-session during an easy run which in theory are not meant to cost you as their so short with long recovery. The idea of them is some fast running which imrpoves your running efficiency.

What you're proposing is swapping an easy run for a much harder intervals type session so while you are not ditching a session of any importance from the P&D schedule, the risk is that you are overtraining i.e there might be too short a gap to the next quality session in the P&D schedule which will then suffer....what does P&D have you doing in the 3 days after the club session?

For this week it be a lsr of 13 miles with 5 miles at PMP or a recovery run of 5 miles.

But other weeks i could have a tempo/LSR.


So it seems i cant really do a tempo and club session in same week, instead swap them around if i want to swap?

average_runner

RayCun wrote: »

I'm planning to follow the P&D <55 18 week schedule too, while also going to club sessions. Which means I won't really be following the schedule, because it's impossible to combine them exactly. So I'll be dropping all the faster runs from P&D - all the tempo and VO2 work - since they'll be covered by the club sessions, more or less, and just keeping the weekend runs - the Sunday long runs and Saturday easy runs.

HI;

Cool someone else in a similar situation. So what about the weeks with no temp runs but the lsr with PMP. Will you skip club sessions then or ease off a bit on the club session?

macinalli

I'll be doing something similar to Ray, will be doing the harder sessions with my running group, LSR at the weekend and other easier runs wherever I can fit them in.

To the OP, I think the important point is to look at each week as a whole. For example, if your modified plan has 1 LSR, 3 tough sessions and 1 easy run, then I think that you're asking for trouble. All good plans should have flexibility but you should have the balance right on a week-to-week basis.

RayCun

average_runner wrote: »

HI;
Cool someone else in a similar situation. So what about the weeks with no temp runs but the lsr with PMP. Will you skip club sessions then or ease off a bit on the club session?

No, I'll be doing both the club sessions and the LSRs. Club sessions are Tuesday and Thursday, LSRs are Sunday, so I'll have some recovery time in between each harder run.

Bear in mind that I'm just trying this now, it's not like I've followed this plan successfully in previous years. I know I'm not going to get close to 55mpw with this plan, and I might end up really paying for it. But I don't want to drop the club sessions,and I know I can't drop the LSRs, so this is the compromise.

Krusty_Clown

average_runner wrote: »

For this week it be a lsr of 13 miles with 5 miles at PMP or a recovery run of 5 miles.

But other weeks i could have a tempo/LSR.


So it seems i cant really do a tempo and club session in same week, instead swap them around if i want to swap?

The schedule is just a template. A starting point. So you can juggle it to fit your needs. The important thing to remember is that it is a progressive schedule, so subsequent weeks build on sessions in previous weeks, building up things like endurance, speed, stamina etc. So if at all possible, I would try and ensure that I am hitting the Vo2max, tempo and PMP sessions. If you think you can do the club training session and still run the PMP miles at the weekend (swap the dates around so there is more days between sessions) then go for it. The truth will be in the pudding (I'm all cliches today!). If you find you are too tired to maintain the PMP pace at the weekend, then you need to rethink your strategy.

If you have one of the key P&D sessions in the middle of a week, I would urge you to prioritise those over the club sessions, so that you can successfully complete later P&D sessions. I'm sure you can still warm-up with the club, and then hit the track and complete your own specific session, without upsetting the club too much, and then return to the normal session on weeks where there isn't a key P&D session.