Interrupted marathon training, advice needed.

conseng

Any help would be appreciated.

I am entered in the full in Connemara (10 weeks from last Sunday). I started a training plan about 20 weeks out, running 5 days a week, mostly easy with 1 or 2 days at race pace. Ran a 45:23 10k in December and was hoping for a 3:50ish marathon. Training was fine with long run at 12 miles before Christmas when I got a chest infection. Only 100% clear last week. Last week I did 4m tue easy, 5m thurs @ 7.50/m with club,
10m sat @ 9:10/m and 3m on Sun @ 9:30/m.

I intend to do probably 5 runs per week and would welcome any advice on a condensed training plan. I only ran 2 or 3 times between Christmas and last week but feel fine after 22m last week and did 4m this morning.

Have done 1 marathon previously, DCM 2011 so have an idea what's involved.

Krusty_Clown

If you're capable of a 12 mile run at the moment, why not jump into week 7 of the Hal Higdon Novice 2 program? It's 4/5 days per week with cross training, and a mileage pretty consistent with what you are doing at the moment. If you feel it's not heavy enough in the mileage department, just add an extra day and keep the same overall structure.

conseng

Thanks,
something like that is what I have in mind but the calender says I should be on week 9 instead of 7. Is shortening the taper to 2 weeks a foolish thought? That would gain me a week. I found the taper long and my legs sluggish on my only marathon after following his novice 1 program which has a similar taper.

Krusty_Clown

Sorry, I thought you had 12 weeks remaining. Your main focus should be on the long runs; building them up to the required distance and getting as much time on your feet during the long runs. The rest of the days you can build around your long runs. You could do something like this for your long runs (miles!):
weeks 9-18: 12, 14, 16, 17, 18, 20, 15, 20, 13, 10
which would give you two 20 mile runs and a proper taper.

conseng

Krusty_Clown wrote: »

Sorry, I thought you had 12 weeks remaining. Your main focus should be on the long runs; building them up to the required distance and getting as much time on your feet during the long runs. The rest of the days you can build around your long runs. You could do something like this for your long runs (miles!):
weeks 9-18: 12, 14, 16, 17, 18, 20, 15, 20, 13, 10
which would give you two 20 mile runs and a proper taper.

Thanks but that doesn't quite work as week 18 is race week. I am anxious to get 2 20 mile runs in. Does 13, 15, 17, 18 seem a bit sharp of an increase or would shortening the taper be safer. I suppose it depends how the body reacts.