Itziger wrote: » 1.24 seems a bit conservative off a 2.58. Chuck in a few faster reps in preparation for the Half and see if you can't aim for a 1.22 or so.
squinn2912 wrote: » I want to take my hm time down but I always seem stuck in marathon programmes
Tommy Max wrote: » Just looking for guidance on how a typical week of mileage is best is structured before getting into the main marathon training cycle. obviously a long run on weekend but wondering how best to build up mileage to target a sub 3 marathon. would the following be a good breakdown? mon 10 miles tues 6 miles wednesday 6 miles Thursday 12 miles fri none gym day saturday 8 miles sunday 18 miles currently 40 miles a week over 5 days is about as much i get in max on a good week. but ive been told anything less than 60 is wasting your time for a marathon if aiming for sub3 unless you have your blessed with super genes or talent. interested to hear what has worked well for others. ideally 5 days but im guessing 6 days willbe needed per week. not interested in doubles. havent the time for that.
squinn2912 wrote: » 73.5 mile week and I’m into taper now. Did a 10k race in 36:19. What should the goal time be for Belfast?
kerrylad1 wrote: » Ur flying it man.Maybe start at 2:55 pace and try to do a 1 to 2 minute negative split,a run like you did for Dublin would be ideal.Has ur training gone to plan?
AuldManKing wrote: At that level, I'd love to know the difference in approach that brought about a 10 min PB in a year.
kerrylad1 wrote: » Fantastic result.
AuldManKing wrote: » I'd have a block of training focused on 10k distance that then leads into a 12-14 week training block for the marathon. For the 10k stuff I'd do 2 sessions - Tues / Fri and a long run upto 16 miles on Sunday. Easy runs in between with strides on 2 days. For the Mara - 1 big session midweek and 1 long run that alternates between an easy paced long run and a long run with Stuff (MP/tempo miles included to varying degrees). All easy paced stuff in between - no easy run longer than 9m needed outside of the big session & long run. For both the 10k & Mara plans dont be afraid to let the easy day pace fall to 8 or 9 min miles. Big learning for me this past 18 months. Do a search for Tergat on the Boards search bar - some great nuggets from him in this sub 3 forum. He's now plying his trade as a successful US coach.
Tommy Max wrote: » Thanks auldmanking. Yes I was thinking only two workouts per week for the marathon phase as the two workouts would be long and require a lot of recovery I assume. This morning I did an 8 mile @ 6.37 per mile average with 2 mile warm up. A bit faster than marathon pace but probably about right for a long tempo would you say? Felt comfortable. First few miles felt the worst and the rest was very comfortable at that pace. Thinking of alternating my tempo workout between shorter 25 minute one week and long tempo the following week.
shotgunmcos wrote: » Hey Tommy The longer tempo run is key for the marathon plan. 6:37 for 8 miles is a solid workout and definitely sub3 material (with other runs types in context). AMK being an actual sub3er would be in a better position than us sub3 aspirants for sure. However its very different strokes for different folks. Have you done a marathon before? AMK alluded to a 10k block before the marathon plan and that really is because you need to hit a marathon plan (12-14, 18 week etc) running, excuse the pun, with base fitness. This usually means having mileage consistently up where your plan will be on average, for a few weeks before the plan starts. If you are running 40 miles over 5 days with a midweek tempo of 8 miles plus warm up, you have the bones of it. What Marathon are you aiming for?
Tommy Max wrote: » Hi Shotgunmcos. hopefully Dublin. will be my first. have a half marathon PB of 1.22 last year. the last month or so, yes my mileage has been around 40 over 5 days. no torturous workouts. trying to get time to get in more mileage will be the big challenge. have to respect the race distance. not enough hours in the day for getting in big mileage so im basically trying to get the max i can out of the least amount of mileage. big mileage seems get people great times but young family have to come first so id say if i can get up to around 55 in the peak weeks it will prob be about the most il get in. the worry is that will be probably be on the light side for dublin which is a challenging enough course. hows your training going. u getting in decent mileage?
RayCun wrote: » You lost me with the Styrofoam cup?
shotgunmcos wrote: » I'm in a similar boat to you and others. Small kids with their own activities and all the usual life stuff. I used to think 50m was a big week. Did a few last year and got injured. Following a more progressive plan this year and 50m is grand. Have had a few 60+ and one over 70m. It meant beefing up midweek mileage and just running a lot of very early mornings to get them done. 1:22 half and 8m at 6:37 more recently. You are more than in the ballpark! I'm aiming for sub3 at Dublin too and using Limerick to build the Base and get the body used to tempo and mileage. Even with an 18 week plan leading up to DCM you have 8 weeks to get in shape for that plan. As AMK suggested a good opportunity to do a 10k for an interim goal. Plus the main difference between 10k training and Marathon is the LR. Keep the midweek tempo but no need for more than 8m and good idea to do it every second week with a shorter one between. Just make sure all your easy miles are easy. 55m a week is not to be sniffed at. Many have executed a sub 3 off that or less. While I have some 60+ weeks the average for Limerick will be about 50m. I missed 2 weeks I'll so call it 55m if those were included. I won't hit sub 3 for Limerick but that's not due to the plan (Hansons Advanced). It will be more down to not having the foundation laid 8 weeks or more before I started the plan and viritually no running for 3 years prior. You have a good opportunity to get in shape to train at the paces to go sub 3. I did 3:00:20 in Connemara years ago off 45m a week and a 1:25 half BUT I had a very good Base from the winter behind me. If you kept you midweek tempo with 14min either side for warm up and cool down, add a 10-12m long run and fill the rest with easy miles to bring you to 50m per week, consistently for the next 2 months, you'd be in great shape to start a sub 3 DCM plan. It will just be about progressively longer long runs with marathon paced miles to build the strength endurance. I get the feeling if you can keep yourself healthy and take your time you might just nail it on your first go! Imagine turning a Styrofoam cup inside out in terms of building for a marathon
Casey78 wrote: » What did your 1 midweek big workout sessions look like? I'm not near sub 3 yet but as there is no sub 3:15 thread I follow this thread for tips.
squinn2912 wrote: » Two weeks until Belfast marathon. I’ll share this week’s training if it interests anyone - I think it went well. Obviously you can’t just pluck one week out of a programme but we all have our weeks when we feel it’s making the difference. M - 8 miles easy T - rest (been suiting me better lately) W - 2m WU/CD 8 mile tempo average 6:18/m T - 8 miles easy F - 2m WU/CD 3x2m (12:18, 11:58, 12:12) 3 min recovery S - 8 miles easy S - 16 miles, 7:30 average, last mile 6:32 in 20 degree temperature 62.5 miles for the week So now I cut back a bit and let the body heal. Feel happy with training and feeling full of energy Think I’m well set up to run well in Belfast. Of course variables on the day could cost me but training been good
healy1835 wrote: » Couple of nice sessions in there S. Have been doing some quite similar sessions in my Limerick HM training recently. 3x2 Miles, 8 Mile Tempos.....you feeling confident? The Belfast course has changed this year yeah?
