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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
I’ve considered doing short distance Fartleks, Tempo runs, and sprints. I could alternate them?

So, a basic week would look like (in addition to the calisthenics):

Monday - 3-5 miles
Tuesday - 1-3 miles for time OR 1- 2 miles of 400-800m sprints OR 2 - 4 mile Fartlek OR 2-4 mile tempo run
Wednesday - 3-5 miles
Saturday - 5-10 miles

I just want to know what y’all think is best. Did the sprints help you a lot?


BurtReynoldsMustache
Arkansas State Fan
Member since Sep 2010
4307 posts

re: Official Running Log/Marathon Training Thread
If I need to run fast for my next race, I'll do more "sprint" workouts. If I need to go far, I do more tempo stuff.

Figure out what you're trying to do then train accordingly.

ETA
quote:

fighting shape for marathon


Tempos and a hell of a lot more miles.
This post was edited on 3/23 at 5:07 pm


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
The marathon is in December. I figured I’d start training for that in July. What I’m trying to figure out is what I should do from next week until the end of June.
This post was edited on 3/23 at 5:13 pm


BurtReynoldsMustache
Arkansas State Fan
Member since Sep 2010
4307 posts

re: Official Running Log/Marathon Training Thread
quote:

The marathon is in December. I figured I’d start training for that in July. What I’m trying to figure out is what I should do from next week until the end of June.



quote:

Tempos and a hell of a lot more miles.


Really it's more important to get more miles on your legs than anything else and never, ever skip your long run. The long run is your most important work out.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
111741 posts

re: Official Running Log/Marathon Training Thread
6.25 mile run today at a 12:30 pace

Hit my target for staying in zone three for most of the run

Avg heart rate was 149

Still working on getting that down in the 130s for this long slow runs


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4662 posts

re: Official Running Log/Marathon Training Thread
130s..yikes. I would feel bored at that intensity.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
111741 posts

re: Official Running Log/Marathon Training Thread
The long term goal is to get my aerobic conditioning to the same level as my metabolic conditioning

I can do CrossFit and stay in the 130s most the time

I want my distance runs at a 9:00 min pace to be in the 130s as well

Don’t want that 170s unless I’m really putting out running sub 7 miles


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
Hell yeah brother. Interesting training goals, BTW. I guess you track HR with a smart watch or something.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
Do you do any speedwork, Burt?

I may just keep it as simple as possible and try fartleks. It just seems easy. Run fast to a given point in time, slow down for a bit, run fast again, slow down a bit, etc. I’ll try and be unstructured.

DSJ, dk you do sprints at a track?


BurtReynoldsMustache
Arkansas State Fan
Member since Sep 2010
4307 posts

re: Official Running Log/Marathon Training Thread
I do speed work. As I’ve mentioned I do 5 in 3. 5 workouts in 3 weeks counting races. If you follow me on Strava, you probably wouldn’t notice because I don’t separate my warmups and recovery from the workout.

When I started, I didn’t do any speed work for the first 8 months. I found it really helped while building my base to not do ton of speed to stay fresh, and not burn out. I got a lot faster just by running more miles. It wasn’t until I approached competitiveness that I got back into speed work.


DownSouthJukin
SE Missouri Fan
'Rona Ground Zero
Member since Jan 2014
18448 posts

re: Official Running Log/Marathon Training Thread
quote:

DSJ, dk you do sprints at a track?


I do them on the local rails-to-trails and just keep track using my Apple Watch. Not a lot of science to my sprint workouts. Now that all the schools are shutdown, and now that you mention it, I may use a track at a school nearby for them.


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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
111741 posts

re: Official Running Log/Marathon Training Thread
Yea I have a Suunto watch


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LSU Patrick
LSU Fan
Member since Jan 2009
58406 posts

re: Official Running Log/Marathon Training Thread
quote:

I don’t separate my warmups and recovery from the workout.


Same here. My runs will almost always average about the same pace because they include warmup, cooldown, and recovery intervals. My warmups and cooldowns are anywhere from 1-2 miles in length, and my recover intervals can add up to 20-30 minutes of time depending on the workout type and number of reps.
This post was edited on 3/24 at 2:15 pm


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
I've formulated the following simple plan for the next 13 weeks. My goal is to get faster and have a good base for beginning marathon training in July (my race is in December).

I'll hit the gym on Monday and Wednesday mornings. I'll do:
Squats - 3x10
Kettlebell lunges - 3x15 (each leg) (Mondays)
Kettlebell swings - 3x15 (Wednesdays)
DB incline bench press - 3x10 (Mondays)
Military press - 3x10 (Wednesdays)
DB curls - 3x10
Cable tricep extensions - 3x10

Here is my running program. It's measured in miles. I didn't include speed work because, based on what Burt said, I don't need it. I'm just trying to get some more time on my legs and get them strong to hit the ground running for marathon training.

WK - M - TU - W - SA (TOTAL)
1 - 4 - 4 - 3 - 4 (15)
2 - 4 - 4 - 3 - 4 (15)
3 - 4 - 4 - 3 - 5 (16)
4 - 5 - 4 - 3 - 5 (17)
5 - 5 - 4 - 3 - 6 (18)
6 - 5 - 5 - 3 - 6 (19)
7 - 6 - 5 - 3 - 7 (21)
8 - 6 - 5 - 3 - 7 (21)
9 - 6 - 5 - 3 - 8 (22)
10 - 6 - 5 - 3 - 8 (22)
11 - 6 - 5 - 4 - 9 (24)
12 - 6 - 5 - 4 - 9 (24)
13 - 6 - 5 - 4 - 10 (25)

Let me know what y'all think!


BurtReynoldsMustache
Arkansas State Fan
Member since Sep 2010
4307 posts

re: Official Running Log/Marathon Training Thread
I think you should take this week off from running to fully recover then start in week 9. Try to be in the 30-40s when you start you marathon training. Even though you wont be doing speed, you should do 4-6 strides at the end of 2 of your runs that isn't the long run. And if there's a day you feel like running fast, do it.

For christsakes just do the strides; you don't have to stop your watch and start a new run to add it on your fricking strava. *Looks around the room*

ETA

quote:

If that we my plan I would probably run M, T, Th, Sat just to spread the rest days a little.


This post was edited on 3/24 at 7:32 pm


gsadle5
LSU Fan
Member since Sep 2007
177 posts

re: Official Running Log/Marathon Training Thread
If that we my plan I would probably run M, T, Th, Sat just to spread the rest days a little.


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DownSouthJukin
SE Missouri Fan
'Rona Ground Zero
Member since Jan 2014
18448 posts

re: Official Running Log/Marathon Training Thread
quote:

For christsakes just do the strides; you don't have to stop your watch and start a new run to add it on your fricking strava. *Looks around the room*




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LSU Patrick
LSU Fan
Member since Jan 2009
58406 posts

re: Official Running Log/Marathon Training Thread
Looks like a good base plan. Shoot for more mileage down the road of training for the marathon. I wouldn’t even think of racing a marathon without at least a 40 mile peak and at least one 18+ mile long run.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
What are strides?


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Official Running Log/Marathon Training Thread
I’m gonna depend heavily on y’all for marathon training programming when I get there.


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