Training structure

JohnnyCrash

Hi guys,need opinions on a training plan im doing. Training for DCM,my 2nd marathon. I picked up a 17 week plan on the net last year which fitted in with my time nicely. Got me around in 3.31.20 so was pleased with that.Only prob is,is that it doesn't tell me what to be doing with my sessions pace wise etc.
A quik idea of what the plan is
Sun LSR-Mon Rest-Tue 6 miles-Wed 8 miles-Thur 6 miles-Fri Rest-Sat 4 miles.
One week in every 4 there is a step back week.
This is an intermediate plan which goes out to 46-48 miles.
What should I be doing with the midweek sessions ideally?
On the LSR's, what portion of them should I be doing @MP?
Cheers in advance guys

tunguska

JohnnyCrash wrote: »

Hi guys,need opinions on a training plan im doing. Training for DCM,my 2nd marathon. I picked up a 17 week plan on the net last year which fitted in with my time nicely. Got me around in 3.21.20 so was pleased with that.Only prob is,is that it doesn't tell me what to be doing with my sessions pace wise etc.
A quik idea of what the plan is
Sun LSR-Mon Rest-Tue 6 miles-Wed 8 miles-Thur 6 miles-Fri Rest-Sat 4 miles.
One week in every 4 there is a step back week.
This is an intermediate plan which goes out to 46-48 miles.
What should I be doing with the midweek sessions ideally?
On the LSR's, what portion of them should I be doing @MP?
Cheers in advance guys

Whats your target for this year? If you can run 3:21 then that plan sounds a bit wishy washy if you're aiming higher, which I assume you are.

Definitely go for a 50 miles/week plan(or more) you need that higher volume for running economy. Two rest days a week is too much aswell, one is more than enough, you can do an easy run on the other day you'd normally take as a rest day. You could do 2 sessions a week, one midweek and the other your long run, if it includes Marathon paced segments. Say on a wed you could do Threshold work, something like:

2 miles easy + 5 miles Threshold + 2 miles easy

then at the weekend you could do:

2 miles easy + 10miles M-pace + 2 miles easy.

As you go along you could increase the volume your M-pace segment

All other days could be easy running.

T runner

JohnnyCrash wrote: »

Hi guys,need opinions on a training plan im doing. Training for DCM,my 2nd marathon. I picked up a 17 week plan on the net last year which fitted in with my time nicely. Got me around in 3.21.20 so was pleased with that.Only prob is,is that it doesn't tell me what to be doing with my sessions pace wise etc.
A quik idea of what the plan is
Sun LSR-Mon Rest-Tue 6 miles-Wed 8 miles-Thur 6 miles-Fri Rest-Sat 4 miles.
One week in every 4 there is a step back week.
This is an intermediate plan which goes out to 46-48 miles.
What should I be doing with the midweek sessions ideally?
On the LSR's, what portion of them should I be doing @MP?
Cheers in advance guys

Don't overlook the importance of leg strenght. Most elite's programs who already gain massive leg strenght from 210+ km weeks include some hill training and other leg strenght exercises. Most intermediate plans dont address this. They simply shrink an elite plan, not realising that leg strenght is now a weakness.

Look at it this way: If youre in a car that is capable of 60 and you try and you put an engine capable of 80, some part of the car will fail before the journey is out. Same with the body. You need to build a body capable of running 26 in 3:10 without breaking (or whatever your target is).

(you also need to be fit enough ofcourse, but progress is most effective by concentrating on each requirement seperately initially)

To do this id suggest doing one session a week on a hill, preferrably a treadmill (recovery time is less, form is better, cadence is not compromised, bosy weight is not lifted)


Id suggest doing this for 4-6 weeks: a long run, and 2 sessions: 1 threshold run, an interval (or tempo interval session) per week; one session on treadmill alternating weekly

e.g: Week 1
Sun: LSR 10
Tue: Threshold : 17 mins continous comfortably hard
Thur: Intervals : 6 x 2 mins uphill hard at min 10' incline on treadmill (1 min rest between reps)

Week 2

Sun: LSR 11.5
Tue: Threshold: 20 mins uphill in treadmill 6' incline
Thur: Tempo intervals: 5 x 5 mins wi 2 mins jog recovery.

Pad the other days with easy running at what ever effort gets you your desired weekly mileage while maintaining reasonable quality sessions.

Note:

WU + WD 15 mins min before every session.

Tempo intervals are not as hard as Normal Interval pace. They are actually quite comfortable. Your legs will get tired for the last 5-10 mins putting the emphasis on muscular endurance. Similarly, start the uphill tempo slowly. It will be hard towards the end but you should pace it so you complete it.

After 4 weeks of that see how your fixed. Youll be amazed at how strong you feel. You might even start eyeing that 3 hrs. Youre body will be able both for the training now required and by extension, for teh race itself. After that you can replace one session with an M pace run or a medium long long and start specific training. Make sure you build your long run steadily out to the 17-20 mile range. One big one of 22 will suffice about 5-6 weeks out.

JohnnyCrash

Cheers for replies. I made a typo in the time I entered:eek: It was 3.31.20, not 3.21.20. I would be hoping to do a bit better this year but am not setting too high a target.Anything sub 3.30 will do. I will also add that I find the 5 days to be tough enough going so cant envisage doing 6. Plus,I will be 49 this time round so the body clock is ticking:(

ecoli

JohnnyCrash wrote: »

Cheers for replies. I made a typo in the time I entered:eek: It was 3.31.20, not 3.21.20. I would be hoping to do a bit better this year but am not setting too high a target.Anything sub 3.30 will do. I will also add that I find the 5 days to be tough enough going so cant envisage doing 6. Plus,I will be 49 this time round so the body clock is ticking:(

Age is only a mindset

http://en.wikipedia.org/wiki/Ed_Whitlock

T runner

JohnnyCrash wrote: »

Cheers for replies. I made a typo in the time I entered:eek: It was 3.31.20, not 3.21.20. I would be hoping to do a bit better this year but am not setting too high a target.Anything sub 3.30 will do. I will also add that I find the 5 days to be tough enough going so cant envisage doing 6. Plus,I will be 49 this time round so the body clock is ticking:(

A lot of it is in the mind...but our age can affect your strenght and by extension stride lenght and speed. Masters do need to preserve leg strenght. I suggested moderate mileage marathonrs as needing hills for leg strenght. This holds especialy true for modertate mileagers who are also masters.