Murph_D wrote: » Lot of questions there! 3. In my opinion you will benefit from the club session, as long as you combine it with the plan effectively, swapping out a like for like session, depending on whether the club is doing speed work or tempo stuff. Talk to one of the club coaches for advice there. (Don’t be surprised though if they try to talk you out of P&D!) Anytime I used P&D myself, I always combined with club speed sessions (which are always available on Tuesdays at my club). The more you do this, however, the less you are following the plan, obviously, and you risk having no plan, or at best a different plan. Good luck!
Murph_D wrote: » Lot of questions there! 2. Tempo - for Pfitzinger, tempo pace is what you can sustain for about an hour. This of course varies between runners. For novices, somewhere between 10k-15k pace. What are your recent race times? This will give you a clue. 3. In my opinion you will benefit from the club session, as long as you combine it with the plan effectively, swapping out a like for like session, depending on whether the club is doing speed work or tempo stuff. Talk to one of the club coaches for advice there. (Don’t be surprised though if they try to talk you out of P&D!) Anytime I used P&D myself, I always combined with club speed sessions (which are always available on Tuesdays at my club). The more you do this, however, the less you are following the plan, obviously, and you risk having no plan, or at best a different plan. Good luck!
HelenAnne wrote: » If you do join a club, and if they’re a club with a lot of marathoners, you could just follow the club plan? Then you’d be doing the same as everyone else, and it takes all the planning hassle out of it. I know a lot of the first marathon times from people in my club who just did their marathon training along with everyone else (particularly the long runs and the mid-week medium-long runs) were sub-4.
TFBubendorfer wrote: » Best tip I can give you, any anyone else, is to buy this book, read it from cover to cover and start training:https://www.amazon.co.uk/Advanced-Marathoning-Peter-Pfitzinger/dp/0736074600 It worked for me, and a lot of other runners. When someone talks about P&D, this is what they're talking about.
ewc78 wrote: » Did the meno Wednesday workout tonight as football was apparently coming home last night so wanted to watch that. Turns out it isn't coming home at all now....:) The workout went very well. Found it tough but more manageable than when I did it a few weeks ago as a trial run.
Pomplamousse wrote: » Is that the week 2 progression session? I really enjoyed that one. Which is more than can be said for the week 1 and 3 sessions:o Football must be really homesick by now:p
The Black Oil wrote: » This is what I came up with from the progression in week 2. Will say more in my log. Didn't find it tiring, tbh. 1:27:39, 8.29 miles at 10:34 Warm up 2.09 miles at 11:42 Rep|Time|Distance|Paced - aimed for (min/mi)|Actual 1|8.13|0.87|9:40|9:28 2|8:05|0.86|9:27|9:27 3|8:11|0:89|9:04|9:10 -|0:14|0.03|9:48|watch user error 4|8:48|1.03|8:38|8:34 Cool down 2.53 miles at 11:44
Murph_D wrote: » Well if you found it easy, maybe you found out something about yourself! These paces are for someone targeting more like 4:15, though, not sub-4?
The Black Oil wrote: » They've from the calculator off of a 10k (53:39 - May 2018). Had I gone with 5k (23:06 - June 2018) calculator stuff, then it would have been: Steady 8:30 MP 8:28 HMP 8:08 10k/hard 7:44 It's been kicking around my head a bit re whether to use the 5k or 10k paces for midweek stuff, or just pick one or the other overall, including for long runs. There are some MP miles later in the meno plan, both midweek and on Sundays. I'm was thinking of using the 10k times there. So yeah, I dunno. Overthinking it? 5k paces would be good too, unless this would heighten injury risk somehow. I do enjoy training a lot and want to get something out of it. With longer runs coming up, and at my 10k easy pace, I can imagine hitting close to 4 hours, or more with the 18, 20, 22 milers.
Murph_D wrote: » Well, you should stick to what the recent race result is telling you, assuming you went out and raced it hard? So that time points towards a 4:05-4:10 marathon if you can scale it up - although the drop-off between your 5 and 10k suggests you need to work on the endurance aspect. Then again, if you found that session easy, maybe that 10k was not representative. Your next tune up race should give you a good idea of where you are at.
ewc78 wrote: » First off it sounds to be that you're a week ahead. This week should be week 3 and the 3*3 session is in this week's plan unless you are doing here 10k race at the weekend then there is alternative plan for the week.
Murph_D wrote: » If you’re a week ahead and feeling good I’d repeat the week you’ve just done. But bearing in mind the calf issue, maybe good to take it extra easy and give it some more recovery time as you don’t want to push things injury-wise this early (or anytime really). If it were me (and I’m conservative) I’d err on the easy side. Maybe do the session as just 1x3k tempo, and take the LR handy again. (By the way, not sure where you’re getting plan from, but my google doc version has links to original post so you can get more insights into the schedule - as well as people’s questions and feedback at the time this plan was originally playing out).
ewc78 wrote: » How's everyone getting on? Did the meno plan Wednesday workout tonight. 10 miles with 6 @MP Went great. Very warm out though.
The Black Oil wrote: » Tonight was 10x 400m @3-5k pace (step back version of week 4). Did most in a housing state and a little incline dented the pace a bit. Generally only notice tiredness when I sit down at home. Looking forward to 10 miles with 6MP on Sunday. Sleep's been a bit iffy lately. Weeks seem to be flying by.
The Black Oil wrote: » I did the tempo of week 3 (meno) tonight. 3x2 miles at 8:13, 8:11, 8:17. Happy enough with that. Legs a bit tired now.
judeboy101 wrote: » 19mile lsr at 10min mile pace last week. Hoping to do 22mile lsr 10@mp rest at 10:15min mile in morn , 4 weeks to Longford.
Kellygirl wrote: » I’m going well. Changed my plan and signed up with a coach for a personalized plan. I’ve said sub 4:10 for now and will see how I’m going. Running the Killarney HM on Saturday but as a training run. Will be happy to do it at a consistent 9 min mile.
ewc78 wrote: » I did the race series 10km at the weekend so I have a different plan to follow this week. 16mile lsr this Sunday !
