Anyone?
Mileage’s during base building
Mileage during speed work
Paces
Hills
Interval paced
Shorter races times
Etc
Anyone?
Mileage’s during base building
Mileage during speed work
Paces
Hills
Interval paced
Shorter races times
Etc
For me it was:
100 mpw (3 to 4 days with easy doubles one moderate long run and one workout)
lots of tempos at 5:30-5:40 pace build up from 6 to 8 to 10 to 12 miles at this pace
mile repeats - 5:20 build up to 8 with a minute rest
repeat k's -> Canova style -> work up to running 20k alternating 3:30 and 4:00 per K pace
Don't need much speedwork
Run 10 hillsprints or 10 x 100 meters after workouts once or twice a week
Repeat for 10 weeks plus two week taper
Run marathon in 2:26:20 (1:12:40 first half) +1:00 positive split second half
You got this!
Obviously different for everybody, but I've coached one guy to 2:24 (ran 69:xx in the buildup) and another to 2:28 (ran 71:00 in the buildup).
HEre were some of the sessions leading to the 2:24...
8/5 - 3m up + 10m progression in 55:18 + 3m down (6min/mile ----> 5min/mile)
8/14 - 2hr long with last 30mins steady (5:45--->5:25) ~19miles avg 6:15
8/30 - 3m up + 7xmile off 90sec + 3m down (5:16/5:08/5:13/5:07/5:01/4:57/4:49)
9/13 - 3m up + 5min/4min/3min/2min/1min Fartlek (29min) avg 5:26/mile [5mins jog] + 5k hard/progressive in 15:57
9/18 - 20m long with first 10 easy (7:30--6:30), last 10 hard (5:50--5:20). Avg 6:48 for first 10 and 5:36 for last 10.
Ran in the 90s for miles per week for the majority of the buildup.
Cowman 2 wrote:
Anyone?
Mileage’s during base building
Mileage during speed work
Paces
Hills
Interval paced
Shorter races times
Etc
To reach 2:25 you just need around 50-60 miles per week and only 5-6 sessions No hills and just the same kind of training week after week. The "base building" is inbuilt in the low mileage system. Quite simple method , but it works every time.
12-16 weeks:
50-75 miles.
Weekly or bi-weekly 1 mile and 2 mile repeats at 5:20-5:30.
I built this eventually into 4x5k and 6 x2mile.
A weekly 10 miler under 60 minutes.
I did do Cornova 1k on/off up to 20-26k (3 times )
2:26 and it took 3 attempts.
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