11 week Marathon Plan ?

guysmiley

Hi All,

I have followed the Hal Higdon 18 week Intermediate marathon plan for 2 marathons (about 3:50 time), and found it quite good.

But now I have the opportunity to run a marathon in mid July. It is a once off for this year only, to celebrate the 1912 Olympics.

I have been training a bit recently but nothing structured. For recent events I did the Dungarvan 10 mile (71.5 mins), Ballycotton 10 mile (72.5 mins), North Tipp Sprint TRI a few weeks ago, and have been doing GAA training. Got a hand injury at GAA and had to skip all training for 2 weeks, so probably lost a bit of fitness there. Only just back now after the injury.

The upcoming marathon is 11 weeks away. Last Sunday I kicked off the training with a 19k run, and was fairly shagged at around the 16k mark. It was an awfully cold, wet and windy day. My plan is to jump into the Hal Higdon plan at week 8 and take it from there.

For the HH Intermediate 2, I think the mid week and Saturday runs should be ok. I'm a bit worried about the LSRs as I have no proper ramp up.

The only adjustment I plan to make to HH Intermediate 2 is to replace the LSRs (here in miles, and starting at end of W7) of:
"16, 17, 12, 19, 20, 12, 20, 12, 20, 12, 8"
with these:
"12 (done), 14, 10, 17, 18, 13, 20, 12, 20, 12, 8".

Is this sensible enough ? Or has someone a better plan ?

It probably will be quite hot for the race.

Here's the web page if anyone's interested (still places available):
http://www.jubileumsmarathon.se/Start/index.cfm?Lan_ID=3

Thanks!

mr.wiggle

*Cough*
107 euro&no bloody t-shirt!:eek:
*Cough*
Falls off chair...


Only joking guysmiley....jealous of you really, looks like a great event..

guysmiley

mr.wiggle wrote: »

*Cough*
107 euro&no bloody t-shirt!:eek:
*Cough*
Falls off chair...


Only joking guysmiley....jealous of you really, looks like a great event..

Expensive alright, as most things are over there. There is a t-shirt though, had to give size at registration. Also a fancy medal:rolleyes:

macinalli

GIven that you already have a marathon base you can probably do this alright. You should also be realistic about your expectations though - the trade off is less preparation (and probably a slower time) for a historic race. If that's something you're willing to accept then go for it!

guysmiley

macinalli wrote: »

GIven that you already have a marathon base you can probably do this alright. You should also be realistic about your expectations though - the trade off is less preparation (and probably a slower time) for a historic race. If that's something you're willing to accept then go for it!

Yeah, happy enough with that. Mainly I don't want to get injured during training, and of course to enjoy the day. Thanks!

rom

Your 10 mile times are similar to myself. Short time but I thought improving a nice bit on your PB is a possibility.

dernipper

Sounds like a sensible approach, listen to the body and take the LSR's at the appropriate speed for you, hard to quantify but as its your 3rd marathon you will know if you are going to fast on your training runs, most importantly enjoy the training and enjoy the event and be careful on any more hurling injuries (you said Notth Tipp has to be hurling !)

guysmiley wrote: »

Hi All,

I have followed the Hal Higdon 18 week Intermediate marathon plan for 2 marathons (about 3:50 time), and found it quite good.

But now I have the opportunity to run a marathon in mid July. It is a once off for this year only, to celebrate the 1912 Olympics.

I have been training a bit recently but nothing structured. For recent events I did the Dungarvan 10 mile (71.5 mins), Ballycotton 10 mile (72.5 mins), North Tipp Sprint TRI a few weeks ago, and have been doing GAA training. Got a hand injury at GAA and had to skip all training for 2 weeks, so probably lost a bit of fitness there. Only just back now after the injury.

The upcoming marathon is 11 weeks away. Last Sunday I kicked off the training with a 19k run, and was fairly shagged at around the 16k mark. It was an awfully cold, wet and windy day. My plan is to jump into the Hal Higdon plan at week 8 and take it from there.

For the HH Intermediate 2, I think the mid week and Saturday runs should be ok. I'm a bit worried about the LSRs as I have no proper ramp up.

The only adjustment I plan to make to HH Intermediate 2 is to replace the LSRs (here in miles, and starting at end of W7) of:
"16, 17, 12, 19, 20, 12, 20, 12, 20, 12, 8"
with these:
"12 (done), 14, 10, 17, 18, 13, 20, 12, 20, 12, 8".

Is this sensible enough ? Or has someone a better plan ?

It probably will be quite hot for the race.

Here's the web page if anyone's interested (still places available):
http://www.jubileumsmarathon.se/Start/index.cfm?Lan_ID=3

Thanks!

guysmiley

rom wrote: »

Your 10 mile times are similar to myself. Short time but I thought improving a nice bit on your PB is a possibility.

Possible maybe, although it's likely to be quite hot and humid at the time. And if that's the case I'll be lucky to break 4 hours. Don't operate too well in the heat. Even found the DCM last October a bit too heavy and it was only about 15 deg I think.

dernipper wrote: »

Sounds like a sensible approach, listen to the body and take the LSR's at the appropriate speed for you, hard to quantify but as its your 3rd marathon you will know if you are going to fast on your training runs, most importantly enjoy the training and enjoy the event and be careful on any more hurling injuries (you said Notth Tipp has to be hurling !)

Yeah it was hurling, junior B which is not the safest at times.



Thanks for the comments and advice.