How often to change up training to avoid staleness

Training Advice/Discussion

6 years ago 04/25/2018 1:19pm EDT

All, I am looking for some opinions regarding how often to change up marathon training, (introduce new stimulus, new workouts, etc. ) to avoid staleness/ plateauing and adaption to the training to the point where improvement is no longer happening and to avoid regressing. I have used the Hanson's plan, with some minor adaptions (longer long runs and extra mileage during the week) for my last 5 marathon training cycles. But my last two races (Boston 2017 and Boston 2018, missed Portland 2017 with a hamstring injury) have been subpar, mainly due to weather but I didn't feel as prepared/fit as I used to going in. This Boston I felt great at the start but knew I was off by 10 miles. Not sure how much was due to the weather and how much could have been a training issue. Going forward, how often should I change things up (switch programs or make enough changes) to prevent staleness or plateauing?

6 years ago 04/25/2018 1:24pm EDT

re: Long runner1

Do a bunch of hills: hill reps, steady tempo runs over a hilly course, hill Fartlek runs etc

6 years ago 04/25/2018 1:36pm EDT

re: Long runner1

I do love hills as a way to keep up aerobically while working some different muscles in different ways. Just don't stop running while doing them and you can get yourself breathing hard the whole way.

I would just borrow from other plans a little bit. Maybe 3 straight weeks of shorter 16 mile long runs that are close to MP and then drop a couple weeks up at 22 mile LR nice and slow.

If you tend to do long tempos head to the track and do 5x mile or do that in a fartlek. Or throw in some different cross training a few times a week for a period. Do some burpees or a plyo workout for a couple weeks.

6 years ago 04/25/2018 2:58pm EDT

re: Long runner1

After you finish a marathon switch to training for a different race for cycle (such as a 5k). And since you are doing shorter races and won't need as much recovery include actually racing as part of your training.

Then after a couple of months and 5k PR switch back to marathon training.

6 years ago 04/25/2018 3:16pm EDT

re: Woke

Appreciate the responses. I generally do shorter faster work in the time between marathon cycles (usually about 6 weeks worth after a 2 week recovery phase). I do supplement with weights and cross training( usually short bike rides (30-60 min) once a week during a transition phase and to supplement the marathon training).

6 years ago 04/25/2018 3:39pm EDT

re: Long Runner1

Honestly I think you know how to shake things up. Its just doing different workouts and trying different things.

I think you are worried that its going to ruin your training.

DO NOT WORRY. Two weeks of any kind of different training (and you'll make slight variations) isn't going to throw off all the other work you do.

Try spending two weeks on the bike a bit more. Maybe drop an entire LR and do a 3 hr ride followed the next day by a 10 miler @ MP. Drop the weights for two weeks and switch to daily core work and pushups for a couple weeks. Challenge yourself with a hard 5k a couple times during training and add quick strides a few times a week.

These are just examples of what you could try but its really up to you.

6 years ago 04/25/2018 3:54pm EDT

re: Long runner1

race shorter distances in between marathons. the more often, the better. if too expensive, time trials on the track are always free.

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How often to change up training to avoid staleness

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