Other than himself, who has Hudson coached in the marathon?
Other than himself, who has Hudson coached in the marathon?
The goal is to develop qualities by overloading the body.
[quote]Lifestyle Runner wrote:
The Specific Period is simple: 6-8 weeks of MP running. All workouts revolve around this fundamental principle. You focus on the marathon rhythm. You run 10 x 1K "on", 1K "off" with the "on" being MP pace or a bit quicker and the "off" being 20-30 sec per kilo slower. You run a couple "Prefontaines" or Specific Blocks, as Canova calls them, or the same workout in the AM as the PM.. you run 10 km in 40 min + 12 km at MP, then follow that up in the PM with 10 km in 40 min + 10 x 1000 m at 102-105% MP pace."
A quick question, if you don't mind: with the aforementioned 10x 1k at 102-105% MP, what type of recovery are you looking at? 1 min? 2 min?
Also, how often should you do these Specific Period workouts? Once a week? Obviously, you would continue with the long runs during this period, but how about the tempo runs? Still doing those once per week as well, and (if so)what is the recommended effort for the tempo run during the Specific Period?
Thanks.
Valid question. DR hasn't actually made it to the starting line.
>< wrote:
Other than himself, who has Hudson coached in the marathon?
Good question and sorry for the omission: a 2' jog recovery
Lifestyle Runner wrote:
Good question and sorry for the omission: a 2' jog recovery
Thanks. Also, sorry to repeat myself, but:
How often should you do these Specific Period workouts? Once a week? Obviously, you would continue with the long runs during this period, but how about the tempo runs? Still doing those once per week as well, and (if so)what is the recommended effort for the tempo run during the Specific Period?
Thanks again.
These Specific Blocks are tricky. Some runners can handle them well, others it is a huge injury risk. I would say no more than 1 every 2 weeks, if that.
No real traditional "tempo" runs, but a mixture of progressive runs where you are working down to marathon pace... for example, a runner aiming to sub-2:20 in the marathon, there is a lot of volume at 6:45 pace, interspersed with moderate volume at 6:00 pace. The key is to handle sufficient volume (190+ km/week) and recover before your huge workouts and special blocks.
get yourself in shape first and then train for a marathon
well something like that :-)
think ritz will use this schedule for NEw York?
Nope.The program has probably changed since it was written, and it has probably changed since last week and last night.
we the people wrote:
think ritz will use this schedule for NEw York?
Lifestyle Runner wrote:
These Specific Blocks are tricky. Some runners can handle them well, others it is a huge injury risk. I would say no more than 1 every 2 weeks, if that.
No real traditional "tempo" runs, but a mixture of progressive runs where you are working down to marathon pace... for example, a runner aiming to sub-2:20 in the marathon, there is a lot of volume at 6:45 pace, interspersed with moderate volume at 6:00 pace. The key is to handle sufficient volume (190+ km/week) and recover before your huge workouts and special blocks.
1 key Specific Period workout every 2 weeks "at most"? Then what are you supposed to be doing in the 'off weeks' with no Block workouts? During this Specific Period, if you aren't doing traditional tempo runs, and you aren't doing the Block workouts, then are you just doing progression runs down to MP in the 'off weeks'? That doesn't sound right. I'm talking about 2:15-2:16 goal marathon pace. I'm pretty sure that I would be able to handle that type of double Block workout once a week, while still mainting upwards of 120 mpw. I'd appreciate your thoughts on the matter. Thanks.