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re: Official Running Log/Marathon Training Thread
Posted on 4/13/20 at 2:55 pm to LSU Patrick
Posted on 4/13/20 at 2:55 pm to LSU Patrick
I gotcha. Higdon has a 12 week advanced base building plan I may try. It peaks at what appears to be about 40 mpw.
1
Posted on 4/13/20 at 3:11 pm to Tornado Alley
quote:
Higdon has a 12 week advanced base building plan I may try. It peaks at what appears to be about 40 mpw.
Yeah. The intermediate base building plan will probably be just what you are looking for.
Posted on 4/13/20 at 3:14 pm to LSU Patrick
I’m trying to focus more on longer midweek runs, as Burt advised before the beginning of this month. That’s why I’m running 6-6-4 on M, Tu, and W.
How about something like this to keep me going until it’s time to hit the Pfitz plan?
Monday - 6-8 miles easy
Tuesday - 2-4 miles easy plus sprints (increasing from 10x200m to 12x400m)
Wednesday - 6-8 miles easy
Thursday - 4-6 miles Fartlek
Saturday - 8-11 miles at race pace
Should be at 28-40 mpw
How about something like this to keep me going until it’s time to hit the Pfitz plan?
Monday - 6-8 miles easy
Tuesday - 2-4 miles easy plus sprints (increasing from 10x200m to 12x400m)
Wednesday - 6-8 miles easy
Thursday - 4-6 miles Fartlek
Saturday - 8-11 miles at race pace
Should be at 28-40 mpw
Posted on 4/13/20 at 4:18 pm to LSU Patrick
Posted on 4/13/20 at 4:18 pm to Tornado Alley
That looks perfect.
If you haven't done speed work before, you'll probably want to read up on it or ask folks here for advice. Your book will cover it all when you get it.
If you haven't done speed work before, you'll probably want to read up on it or ask folks here for advice. Your book will cover it all when you get it.
This post was edited on 4/13/20 at 4:26 pm
Posted on 4/13/20 at 4:22 pm to DownSouthJukin
Posted on 4/13/20 at 4:32 pm to LSU Patrick
Which do you think are the best for somewhat experienced beginners? Tempo runs, intervals, or Fartleks?
Posted on 4/13/20 at 5:19 pm to Tornado Alley
I would start by doing some short intervals or hills once a week and a tempo or Fartlek later in the week. Do you have any hills near where you run?
Posted on 4/13/20 at 6:22 pm to LSU Patrick
Not anywhere within 30 minutes. It’s flat AF.
Posted on 4/13/20 at 6:41 pm to Tornado Alley
Then do intervals. 200 meter repeats with about 90 seconds of jogging recovery between repeats is a good start. Make sure you recover between repeats. A slow jog should do it, but if it doesn’t, walk a little or lengthen the recovery to 2 minutes. Start with 6 repeats and see how it goes. You should do the speed portion at about 90% max effort. They shouldn’t be full out sprints. It should be hard but not leave you completely exhausted.
For your tempo work, just sandwich about 15 minutes of 80 to 85% of your max effort between a couple of miles of easy running. That pace will probably be around where you have been running all of your runs, maybe a little faster. These aren’t supposed to be a race. If your HR was around 167 at 8:30 pace during your 4-6 mile runs, then you probably want to aim for around 8:00 pace for these. See how that feels and where your HR is.
For your tempo work, just sandwich about 15 minutes of 80 to 85% of your max effort between a couple of miles of easy running. That pace will probably be around where you have been running all of your runs, maybe a little faster. These aren’t supposed to be a race. If your HR was around 167 at 8:30 pace during your 4-6 mile runs, then you probably want to aim for around 8:00 pace for these. See how that feels and where your HR is.
Posted on 4/13/20 at 7:07 pm to LSU Patrick
Much appreciated, friend.
Posted on 4/13/20 at 8:04 pm to Tornado Alley
No problem. Happy running. Let us know how it goes.
Posted on 4/14/20 at 7:51 am to LSU Patrick
Per week:
Two easy medium-long days
Two speed days
One race pace long day
Sounds like something I can do for two months.
Two easy medium-long days
Two speed days
One race pace long day
Sounds like something I can do for two months.
This post was edited on 4/14/20 at 7:52 am
Posted on 4/14/20 at 8:51 am to Tornado Alley
quote:
Sounds like something I can do for two months.
After you get used to the schedule, you can start lengthening the speed and tempo portions of the workouts too.
Just add 5 minutes to your tempo split every week or two.
For the intervals, you can increase the number of repeats for a couple of weeks then run longer intervals at a little slower pace. A sample progression might look like:
6 X 200
8 X 200 @ 1500m effort
6 X 300 @ 1500m effort
8 X 300
5 X 400 @ 3K effort
6 X 400
4 X 800 @ 5K effort
Posted on 4/14/20 at 9:01 am to Tornado Alley
quote:
Two speed days
I'm in no way qualified to give training advice, but are you planning 2 actual speed work (intervals, VO2, etc) days a week? Or are you including tempo/LT in that?
This post was edited on 4/14/20 at 9:02 am
Posted on 4/14/20 at 9:04 am to TigeRoots
My plan for May and June is based on what Patrick advised:
Monday - medium to long run at an easy pace (just building mileage)
Tuesday - short run at easy pace followed by sprints (which will increase in quantity and distance)
Wednesday - medium to long run at an easy pace
Thursday - medium distance intervals or tempo run
Saturday - long run at or under race pace
Is two speed days per week overkill, considering I’ve never done any?
Monday - medium to long run at an easy pace (just building mileage)
Tuesday - short run at easy pace followed by sprints (which will increase in quantity and distance)
Wednesday - medium to long run at an easy pace
Thursday - medium distance intervals or tempo run
Saturday - long run at or under race pace
Is two speed days per week overkill, considering I’ve never done any?
This post was edited on 4/14/20 at 9:05 am
Posted on 4/14/20 at 9:12 am to LSU Patrick
quote:
After you get used to the schedule, you can start lengthening the speed and tempo portions of the workouts too.
Just add 5 minutes to your tempo split every week or two.
For the intervals, you can increase the number of repeats for a couple of weeks then run longer intervals at a little slower pace. A sample progression might look like:
6 X 200
8 X 200 @ 1500m effort
6 X 300 @ 1500m effort
8 X 300
5 X 400 @ 3K effort
6 X 400
4 X 800 @ 5K effort
I would suggest something that builds, such as
12 x 400 with 400 recovery
8 x 600m with 400 recovery
6 x 800m with 400 recovery
5 x 1k with 400 recovery
4 x 1200 with 400 recovery
6 x mile at MP -10 seconds with 400 recovery
4 x 1.5 miles at mp -10 seconds with 800 recovery
3 x 2 miles at MP -10 seconds with 800 recovery
2 x 3 miles at MP -10 seconds with 1 mile recovery
3 x 2 miles at MP -10 seconds with 800 recovery
4 x 1.5 miles at MP -10 seconds with 800 recovery
6 x mile at MP -10 seconds wit 400 recovery
All of these should have 1.5 mile warmup and cool down.
Posted on 4/14/20 at 12:12 pm to HeartAttackTiger
quote:
I would suggest something that builds
I think it depends on what he is working on. It sounds like he is just wanting to add some speed work to his weekly schedule rather than building for a marathon right now. His marathon isn't for 8 more months. That's why I just suggested the shorter intervals. That, and this is all new to him.
This post was edited on 4/14/20 at 12:13 pm
Posted on 4/14/20 at 12:30 pm to Tornado Alley
quote:
Is two speed days per week overkill, considering I’ve never done any?
Not if you're are specifically working on speed. Most people do some speed work and some tempo when training for a race, because those workouts develop different aspects of running. However, if you are just wanting to get faster, shorter intervals will help you with that.
Track style workouts help develop neuromuscular development, especially shorter intervals. Longer intervals help to develop VO2 Max. Tempo runs help you maintain a faster pace for longer distances and increase your lactate threshold. How you select these should depend on what your short term and long term goals are. Since you have little experience with either type of workout and don't seem to be training for a specific race anytime soon, you might just want to try one of each for a few weeks.
When you begin training for a specific race, then you will want to select workouts that help you maximize your fitness for that specific race distance. A good program will not only include the proper types of workouts but also progress from general to specific. You can theoretically only maintain peak race-specific fitness for a brief period of time. The idea is to move from more general training to race specific so that you can stay healthy and peak at the right time.
This post was edited on 4/14/20 at 12:32 pm
Posted on 4/14/20 at 12:36 pm to LSU Patrick
quote:
Not if you're are specifically working on speed. Most people do some speed work and some tempo when training for a race, because those workouts develop different aspects of running. However, if you are just wanting to get faster, shorter intervals will help you with that.
Track style workouts help develop neuromuscular development, especially shorter intervals. Longer intervals help to develop VO2 Max. Tempo runs help you maintain a faster pace for longer distances and increase your lactate threshold. How you select these should depend on what your short term and long term goals are. Since you have little experience with either type of workout and don't seem to be training for a specific race anytime soon, you might just want to try one of each for a few weeks.
When you begin training for a specific race, then you will want to select workouts that help you maximize your fitness for that specific race distance. A good program will not only include the proper types of workouts but also progress from general to specific. You can theoretically only maintain peak race-specific fitness for a brief period of time. The idea is to move from more general training to race specific so that you can stay healthy and peak at the right time.
You know a lot about this stuff
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