blaznbison24 wrote:
The Japanese frequently run very long runs and didn't Flanagan get up to like 30 miles? You're right in that not many couches agree with this method because they'd rather have you sitting on them instead of going out and actually training.
Didn't Tim Nelson do a 28 mile run with Flanagan and run 7:40s and win the 3k at UW the week after....? What is everyone's take on this...he was training for shorter distances on the track, yet he was out doing runs like this?
MPR- Do you schedule recovery blocks/weeks with your athletes? If so, any general guidelines you use?
Very Interesting Thread! Thanks for the info.
just out of curiosity, MPR - what are ur PRs
Run for the amount of time you plan to run for the thon
20 miles first 5 @ easy last 15 @ marathon
This is good.
Without having read the 8 pages here where the answer might be found - is the MRP meant to be Goal pace or Date pace? In this case I'm getting back in shape and moving from Date to Goal quickly but they're still a good ways apart.
2 centss wrote:
Run for the amount of time you plan to run for the thon
What if I don't have time to run for 7 hours every Sunday?
short on time wrote:
This is good.
Without having read the 8 pages here where the answer might be found - is the MRP meant to be Goal pace or Date pace? In this case I'm getting back in shape and moving from Date to Goal quickly but they're still a good ways apart.
Depends on the amount time you have and how far apart date pace and goal pace are, and your mileage level.
Options include:
1) if they aren't too far apart, start working at goal pace but at slightly shorter/modified distances and build-up.
2) if they are further apart, but your mileage is good, go ahead and start at the longer distances at date pace and gradually work towards goal pace
3) if date and goal pace are far apart and your mileage isn't good, but you have lots of training time (which you'll need), start at the shorter/modified distances and date pace and gradually increase both during the cycle.
When thinking about the 10-mile tempo at Marathon pace...
What would the benefits, effects, drawbacks be to extending it to 13, 15, or 18 miles.
Thanks for this post...very helpful.
Peace
Up
This thread is boss.
It's better than the How to run 2:21:59 Thread under the first link. And more simple and understandable than anything RC.
Simple ain't easy.
great thread. thank you!
This was such a good thread I think it deserves a bump for anyone trying to get in a fall marathon this year.
A question I had regarding workout number five (6xmile at 110% MP) what would be more beneficial, adding more repetitions or decreasing the rest? Currently I am doing 6x1600 cruise intervals (tempo with a one minute recovery), but am wondering if doing 8-10 miles with 400 recovery jog might be better? Curious to get some thoughts from others.
Sounds like 6 of one and half-dozen of the other.
Question? wrote:
This was such a good thread I think it deserves a bump for anyone trying to get in a fall marathon this year.
A question I had regarding workout number five (6xmile at 110% MP) what would be more beneficial, adding more repetitions or decreasing the rest? Currently I am doing 6x1600 cruise intervals (tempo with a one minute recovery), but am wondering if doing 8-10 miles with 400 recovery jog might be better? Curious to get some thoughts from others.
The marathon is all about extension at your race pace. Far more beneficial to increase number of reps and keep same recovery than sticking to 6 reps with less recovery.
To rephrase my question, is it better to do more repetitions and take longer recovery, say 8-10 miles at 110% of MP with two minutes recovery.
Or to do 6 miles at 110% of MP with only one minute recovery?
If my interpretation is correct, the 6 x mile workout that MPR is recommending is run at a much faster pace than cruise intervals would be, and has a very different purpose.
This workout is intended to build aerobic power by increasing the amount of lactate in your system as each repetition begins. By the end of the workout you should be working pretty darn hard, the effort perceptibly more than earlier. It's essentially a 10k pace workout that also has very good benefits for marathoners.
Cruise intervals, on the other hand, are a lactate threshold workout, whose intent is to extend the body's ability to process and clear lactate at fast paces. Hence, the point isn't to run the miles hard, but to run them efficiently and aerobically so that the body adjusts to the effort and becomes able to run at that pace for an hour or more (so about HM race pace).
Bumping this thread for those about to start a marathon cycle this new year
Anyone have these paces for someone trying to break 3:00?