DFW running club mark 3!! ALL ARE WELCOME!!

becky_rtw

Well you never run over 20 miles in training (well most people dont) for the first build up as it would take so long for your body to recover you wouldnt be fit to run the marathon - but still 20 miles is very important because its the ponit at which your bodt learns to access other resources for the last 6 miles - thats why so many underprepared people or those pushing hard hit the wall then!

becky_rtw

jjwhittle1981 wrote: »

Afternoon all,

Just manged to do 5km hill work on the treadmill, in 40 mins. Its just so hot and stuffy weather your inside or out. So went to try the hills program out to see if it can help me as i dont live near any hills to train on.

I found that after doing a hard climb then when it dropped the incline off i felt as though i was going down hill but was still running up hill

As iv got about 10 weeks to my full marathon, will it help me to include a hills program into my scedule?

Yes it will - hills make you work harder so you get fitter than on the flat - but not more than once a week because they are tough on the joints and muscles - try to do it the day after an easy run not the day after a long one or speed session

Idiophreak

pinkneonmartini wrote: »

one word SPOON!!!

who in their right mind runs a marathon after only doin 16 miles??????

One of the people I run with regularly did the London marathon this year - longest run in their plan was 2.5hours before the race, in which I think they did 14-15 miles.

Ran all the way and got round in around 4:30, so not too bad at all.

I, personally, would prefer to have a bit more of a long run under my belt before trying a marathon, just for my confidence etc, but each to their own, I guess.

RichOneday_2

jjwhittle1981 wrote: »

Afternoon all,

Just manged to do 5km hill work on the treadmill, in 40 mins. Its just so hot and stuffy weather your inside or out. So went to try the hills program out to see if it can help me as i dont live near any hills to train on.

I found that after doing a hard climb then when it dropped the incline off i felt as though i was going down hill but was still running up hill

As iv got about 10 weeks to my full marathon, will it help me to include a hills program into my scedule?

Hills are always useful, but you want long rather than steep and should run them at normal pace, not as some kind of interval session (that isnt necessary until you're trying to knock a few seconds off mile times down in the 5:00 to 5:30 min/mile region).

Ukevas

Hills :smileyhea.....

As for long run I think that the 16, 16 , 20, 20, 16, 16, 20 ,20 Rich talked about before seems like a good plan and maybe every 2 months or so stick in a 22m

as for then it leaves you the last 4.2 for Marathon day to finsh the big boy making you all warm and fuzzy in side .

which roughly gives you

2 x 26.2
5 x 22
17 x 20
22 x 16
2 x 13.1

and 4 tapering sundays each year :P

and xmas weekend i will let you rest :P

= 880.6 Lovley sunday miles = 3 pairs of Sunday Trainers :P

jjwhittle1981

I presume UKevas thats doing one long run a week through out the year??

Well so far the furtherest iv run is a 1/2 marathon, so i will need to get the long runs in from now on. So if i do a long run like ukevas says does it have to be 16, 16, 20, 20 etc or can it be anthing from 15 -22 as long as its at a slower than race pace?

Ukevas

My Plan of cause is made in a perfect world... without real life, familys, friends, bad weather, work, and days when you just can not be........ :P

can be what ever you feel like jjwhittle its all relative and depends what you want.

2 miles is long run for sum where as rich eats 22m for Lunch ...

RichOneday_2

Idiophreak wrote: »

One of the people I run with regularly did the London marathon this year - longest run in their plan was 2.5hours before the race, in which I think they did 14-15 miles.

Ran all the way and got round in around 4:30, so not too bad at all.

I, personally, would prefer to have a bit more of a long run under my belt before trying a marathon, just for my confidence etc, but each to their own, I guess.

I think this illustrates the problem with a lot of the schedules you see in places like Runner's World where session are measured in terms of time.

Sure, long runs are about 'time on the feet' but the idea is that your long runs should last approximately the same duration as the marathon itself will last. So someone training for a time in the region of 3 hours will do long runs lasting approx 3 hours every week.

The principle starts to be lost somewhat when you get to someone training for 2:30 to run a 4:30 marathon. Sounds like a lot of in built suffering to me!

Edit: And to add to that, I'm not suggesting anyone runs 4:30 or 5:00 training runs if thats the likely marathon time. 3:00 - 3:30 is probably the longest the long runs should last. The better approach is always to get the 5K/10K/1/2 Marathon times improved to the point where the marathon isn't going to last much longer than this.:D

jjwhittle1981

RichOneday wrote: »

Sure, long runs are about 'time on the feet' but the idea is that your long runs should last approximately the same duration as the marathon itself will last. So someone training for a time in the region of 3 hours will do long runs lasting approx 3 hours every week.QUOTE]

So for me thats aiming for 4-4.30 for the marathon i should have at least one runa week in the region of 4hours but at a slow pace????

Cheers for all the advice

becky_rtw

I did four or five runs between 3 and 4 hours JJ and I found 4:30 pretty easy (apart form the heat)

Build up to long runs though - so if your longest is 13.1 miles now - try 14, then 16 etc etc