From Hal Higdon to P&D

Micilin Muc

Would like to hear some advice for a relative novice finishing his first marathon training plan wishing to move on to more demanding plans afterwards.

Where I am now:
I took up running last Autumn and have been following Hal Higdon's Novice plans ever since. First, the 5-mile plan, then 10 miles, Half Marathon and then Marathon Novice 1. I expect to finish the DCM in under 4:15, maybe even 4:00.

Where I'd like to go:
I really enjoyed the long miles of the marathon training (Novice 1 plan took me from weekly mileage of 15 miles to 40 miles, running 4 days a week) and would like to do the Connemarathon Full in April and maybe the Dingle Marathon in September. Naturally, I'd like to go faster and have been looking at a few options. Sticking to plans really works for me and I'd like to have a plan in place for after the DCM.

Would the following be regarded as too cautious or too optimistic?

• 4 weeks of recovery post-DCM
• 18 weeks of the Hal Higdon Intermediate 2 Marathon Plan (weekly mileage from 26 miles to 45 miles)
• 4 weeks of recovery post-Connemara
• 18 weeks of P&D's 55-mile plan (33 miles to 55 miles).

Is there too big a jump between the two marathon plans?

RayCun

The main difference between the plans isn't the mileage, its the specificity of the instructions in P&D. There are different phases to the plan which emphasise different types of run, and more detail about the pace you should be doing in each run.
When you get closer to starting the plan, you can re-assess your ability to do the extra miles. If you think they'd be a problem, you can scale back the runs each week slightly.

Micilin Muc

RayCun wrote: »

The main difference between the plans isn't the mileage, its the specificity of the instructions in P&D. There are different phases to the plan which emphasise different types of run, and more detail about the pace you should be doing in each run.
When you get closer to starting the plan, you can re-assess your ability to do the extra miles. If you think they'd be a problem, you can scale back the runs each week slightly.

Sounds sensible, thanks! Is 4 weeks enough for a recovery for most runners Ray?

hardCopy

Micilin Muc wrote: »

Sounds sensible, thanks! Is 4 weeks enough for a recovery for most runners Ray?

I'm also signed up for Connemara in April. What constitutes Marathon recovery?

Should I be on the couch for a few days/weeks?
Should I start of running short and slow?
Should I swim and cycle instead?

Planning my post DCM training is helping to keep my mind off the Marathon and means I have no excuse to slack off after all this hard work (have never managed to maintain fitness through the winter after previous seasons)

RayCun

Micilin Muc wrote: »

Sounds sensible, thanks! Is 4 weeks enough for a recovery for most runners Ray?

I'd guess so, but ask someone who has done it

RayCun

hardCopy wrote: »

I'm also signed up for Connemara in April. What constitutes Marathon recovery?

About a month with no hard sessions or races. You could take a look at this

Mr Slow

It all depends on what level you're at, I followed Hal Higdon for DCM last year and it was at least 6 weeks before I felt fully recovered, I followed P&D for Cork in June and was pretty much back to myself after a fortnight.

hardCopy

RayCun wrote: »

hardCopy wrote: »

I'm also signed up for Connemara in April. What constitutes Marathon recovery?

About a month with no hard sessions or races. You could take a look at this

Thanks for that. Back to racing in 4 weeks eh? And I was worried that a Christmas week race might be stretching myself!

Thanks for all your advice these few weeks by the way, you've answered half my questions before I could even ask them!