Build to marathon help needed
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xman posted 1 year ago.
Good luck to ya, I'm in the second half of a marathon program as well. My program is similar only I run 4 days with the long run being Saturdays. Stay healthy.......... Don't be afraid to miss a day of running if need be. Try not to miss the long runs though. This will be my first mary also.
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TryScott posted 1 year ago.
Can you work in some short runs after the bike workouts during the week? If it was me, I'd be trying to break up some of my miles, but that's just a suggestion. If you would have to give up time on the bike to fit those runs in, don't do it if you don't want to.
That plan is exactly 25 miles/week average over 13 weeks, which is really close to what I averaged for my first marathon. I ended up running a 3:32, which was about 15 minutes slower than my vdot predicted from the other races I've done.
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gfd posted 1 year ago.
So basically you have 6 weeks of hard running training when you subtract your mary taper and your recovery week. I would shoot for 3 weeks of 18-21 mile long runs. That should give you the confidence to make it to the finish line.
Practice your nutrition and hydration on the long runs.
"If we help someone else up a steep hill, we get nearer to the top ourselves." ~Unknown~
~Garen~
http://baldhungariantriproject.blogspot.com/
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wannakona posted 1 year ago.
Just a thought...
Was reading Runner's mag for April 09 this morning and there is an article "Take a Shortcut" about doing long runs. Basically says that people do not really need to do long runs over 16miles, that it's better to do 2 consecutive runs of 12 miles in 2 days then doing 20 miles in 1 day. Says that 20 miler is an event in itself and requires rest taper before it and recovery time after which takes time away from training.
Makes sense i guess, but i still love to do those long runs ;)
Konstantin
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Anton posted 1 year ago.
Read the same article...and I think the only way that works is if you up your weekly milage. Three runs a week with a long run of 16 won't do it. The article mentions a 40 mile week.
That being said...I' always think some back to back long runs help...say, 18 Saturday and 8-10 on Sunday.
Not ever weekend but every second or third.
It is your first Mary, however, and you'll have good fitness from the OLY, so the schedule you came up with looks good.
"A little nonsense now and then is cherished by the wisest men."
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bes5920 posted 1 year ago.
gfd wrote:
So basically you have 6 weeks of hard running training when you subtract your mary taper and your recovery week.
Actually, the plan I posted is just the plan before the Oly. After the Oly I have 7 weeks of serious training before the Marathon, then a week of taper then race. Those 7 weeks alternate long and kinda long 10,15,16,12,18,14,20.
Thanks all for the advice. I'm going to see if I can squeeze in a short run once a week to get to 4 days a week. Maybe just a 3 mile recovery run at an easy pace. I'm using Friel to plan my other runs so I'll be getting in tempos, hills, etc on the other days.
I am building up for my first marathon this fall (Sep). I also have an A priority Olympic tri (my first) in early Jul. I adapted Hal Higdon's marathon for beginners schedule so that I had time for my bike and swim workouts to the following schedule (Tue, Thu and Sun):
5, 5, 12
3, 3, 7
6, 6, 12
6, 6, 13
6, 6, 13
3, 3, 10
6, 6, 14
6, 6, 14
7, 6, 15
4, 4, 12
8, 8, 18
8, 8, 14
8, 8, 20
I then take about a month for peak, taper, race and 1 week of rest before diving back into Higdon's normal 4 days a week of running. I've started to wonder if the mid-week runs are too long. I'm shooting, generally, for the two to add up to the long run or at least be close. I'm doing some hills but really not pushing too hard on the mid-week runs - mainly zone 1 and 2.
After my Olympic I have 9 weeks of training before the race (race is in week 10).
What do y'all think of the miles? I'm feeling pretty good about them. I am headed for a bit of reality when I start running outside again. I've been trying to do some runs on the track (1/9 mile) to get accustomed to the road feel.
Bryce