| isoslowso |
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Planning to run Twin Cities marathon in October and am getting into my base phase. My plan looks something like this: M: 45 - 60 min easy T: 45 - 60 min easy W: 20 - 50 minute tempo Tr: 20 - 30 recovery F: 45 - 60 min easy Sa: 45 - 60 min easy Su: 90 - 120 min easy I plan on adding strides to 3 of the easy days and my "easy" pace will be dictated by how I feel, but will likely land between marathon pace and true "easy pace" on most days. I also plan to do some weightlifting 2 or 3 times per week. I think this is a pretty standard base plan, but I have a few questions: 1. Is there any element to my plan that I should add or anything that I shouldn't do? 2. Would there be much benefit to doubling on some of those easy days by adding a second run of about 30 minutes or so? 3. Given that I have 7 months to get ready, how long should this phase be? Are there changes I should make after a month or two? Any input/advice is welcome. Thanks. |
| Marathon Maniac |
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Add 200 (12-16x) or 400 reps (8-12x) at your PR mile pace once a week. |
| yamimoto |
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You're right, that looks pretty standard. As the previous poster noted, you might want to mix in some 200 or 400 reps. I would do that in place of strides on one of the days. I don't know how long you plan your specific training, but doing this base phase for 2, 3 or even 4 months should set you up nicely. |
| bogo |
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as has been stated, you might want to mix things up a bit after a few weeks so as not to go stale. base building can get pretty dull after a while. you also might want to plan down weeks depending on how agressive you are in building up mileage. |
| redux |
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Have you looked into Pfitzinger's advanced 'thon training? He has workouts interspersed through all the training plans he outlines. They might be helpful for ideas on what to do and when. |
| isoslowso |
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I seem to recall that he has an "endurance" phase at the start of each of his plans...is that what he considers "base"? Also, is there any harm/benefit to doubling or trippling the length of time he suggests in that phase. Part of my problem is that I've got 7 months and I don't know how to best spend the first 3 - 4 of those. |
| redux |
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Just looking at the plans he has an 18 and a 12 week cycle. 18 weeks has 6 weeks endurance, 5 weeks lactate threshold + endurance, 4 weeks race prep, and 3 weeks taper. 12 weeks has 4 weeks endurance, 3 weeks lactate threshold + endurance, 3 weeks race prep, and 2 weeks taper. Page 26 of the Second Edition of "Advanced Marathoning" says, "...the first mesocycle in marathon training will almost always be a high volume base training block of at least 4 weeks." So, yes. And, I don't know. |
| flea |
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I made a similar thread, and am in a similar situation. Check what HRE wrote on this thread, maybe it will give you an idea. ( I myself am not sure if I am going to do what HRE suggested, but it's a possibility). http://www.letsrun.com/forum/flat_read.php?thread=4480093 |
| isoslowso |
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Thanks for linking to that thread. The trouble I'm having is that I can find a lot of great plans and advice for the specific training phase but their doesn't seem to be much out there as far as base phase stuff. Any other comments/advice? |