Training question

yaboya1

Hi everybody,

I've run two previous marathons and posted times of 3:39 and 3:35. I've got out of the running habit lately, but after going up to Merrion Square on Monday morning to witness the expression on the runners faces and the support of the Dublin crowd, I've been inspired to go out pounding the pavements in the cold again soon.

Anyway, I'll get on to my question. I'm pretty sure I am capable of a sub 3:20 marathon with the right training programme and I was wondering if anyone could offer such a specific programme or advise the best place to find one? I've trained really hard for both my previous marathons but I feel if I trained better rather than harder, I could definitely knock a decent chunk off my PB.

I'm not sure if I've put this in the right section but I'm sure it can be moved if that's the case. Thanks in advance for any pearls of wisdom that can help me in my quest

tHE vAGGABOND

Good question, one which a number of folks [myself included] often wonder...

pconn062

You could try one of the P+D plans available in the Advanced Marathoning book. Lots of people have had great success with them, although you would need to have a good base built up before tackling them as they are quite strenuous.

Clearlier

What training did you do for your previous two marathons?
Can you afford to lose any weight?
What are your PB's at the shorter distances?
How much time are you willing to commit to training?

Lots of ways to skin this cat but if you can answer the above questions we can probably point you in a good direction.

ThePiedPiper

Alright yaboya, love the username,

Along with everything said above, I'd add the following.

The best thing you could do to improve your chances for a sub 3:20 in DCM 2013 is get the runners back on, and get out on the roads 4-5 days a week from now. There's nothing to beat building up a good base over a long period of time, and then tackling a 18 week programme or whatever.

If you average even 20 miles a week from here until next July, you're talking a base of 700-800 miles. Short-cuts don't work. Waiting until next June/July to start training won't work.

yaboya1

Clearlier wrote: »

What training did you do for your previous two marathons?
Can you afford to lose any weight?
What are your PB's at the shorter distances?
How much time are you willing to commit to training?

Lots of ways to skin this cat but if you can answer the above questions we can probably point you in a good direction.

The first one I put in three months training. Did all the prep races (10 miler, 1/2 marathon, 3/4 marathon and plenty of long runs). Winged it a bit outside of that and probably didn't do enough speed work.

The second one I followed a 16 week novice training plan (think it was Hal Higdon). I put in the miles and I felt as good as I ever have on the day of the race. Again though there wasn't much core or speed work in the plan which is what I think I need to work on to improve.

I can definitely afford to lose weight. That last marathon was Berlin 2011 and I've done next to no running since.

I haven't done any short races apart from the preps for the first marathon. My splits in the actual marathons are better than my races as I was a better runner when I did them.

10 mile: 1hr 20mins approx
1/2: 1hr 45mins approx
3/4: 2:38:16 (only one that's official!)

I have a lot of stuff on between now and the end of the year but from January onwards I'm prepared to commit all my spare time to training.

Cheers for the response

yaboya1

RunForestRun wrote: »

Alright yaboya, love the username,

Along with everything said above, I'd add the following.

The best thing you could do to improve your chances for a sub 3:20 in DCM 2013 is get the runners back on, and get out on the roads 4-5 days a week from now. There's nothing to beat building up a good base over a long period of time, and then tackling a 18 week programme or whatever.

If you average even 20 miles a week from here until next July, you're talking a base of 700-800 miles. Short-cuts don't work. Waiting until next June/July to start training won't work.

Yes I agree and plan to do that very soon. I'm just looking for a way to train better than I have done before when I have built up that base. Thanks for the reply.

Clearlier

yaboya1 wrote: »

The first one I put in three months training. Did all the prep races (10 miler, 1/2 marathon, 3/4 marathon and plenty of long runs). Winged it a bit outside of that and probably didn't do enough speed work.

The second one I followed a 16 week novice training plan (think it was Hal Higdon). I put in the miles and I felt as good as I ever have on the day of the race. Again though there wasn't much core or speed work in the plan which is what I think I need to work on to improve.

I can definitely afford to lose weight. That last marathon was Berlin 2011 and I've done next to no running since.

I haven't done any short races apart from the preps for the first marathon. My splits in the actual marathons are better than my races as I was a better runner when I did them.

10 mile: 1hr 20mins approx
1/2: 1hr 45mins approx
3/4: 2:38:16 (only one that's official!)

I have a lot of stuff on between now and the end of the year but from January onwards I'm prepared to commit all my spare time to training.

Cheers for the response

If you can lose weight relative to what you finished your previous marathons in and train a bit more consistently then I think you'd probably achieve your goal simply based on that.

You said that you wanted to train smarter rather than harder. While a bad training plan can undoubtedly throw you astray the reality of running is that harder work/more training is generally what's needed to make you a better runner.

I'd recommend you buy Advanced Marathoning by Pfitzinger and Daniels. They have 18 (and 12) week plans at various different levels of mileage starting at 33mpw. They also have some core routines in the book. There is guidance on the different types of run that you do. You haven't mentioned which marathon you plan to do but what might suit you well between now and then is to build up your level of training so that you can handle one of their plans (they give guidance on the minimum level you should be at before you start a plan) and target your training towards a couple of 10ks in the meantime. If you can run 42mins for a 10k and follow one of the marathon plans closely then you should run under 3:20.

yaboya1

Once I sort out my diet and start training at any level I should be back to my desired weight pretty soon. I've no issue putting the work in. I just want to make sure that it's worthwhile and I'm not running so called 'garbage miles'. I appreciate the advice and will look into one of your recommended plans when I have built up some sort of a base. I'm looking at Chicago or Dublin next year (possibly both?).

Thanks again for the advice.

yaboya1

Daniels Running Formula & Advanced Marathoning ordered and in the post!!!