Tribute to 02:20 Marathon

Good luck.

Next 6 weeks (strength block):

Mo: double easy (below 70% HRmax)+strides

Tu: (double threshold):

AM: 5x6min @little slower MP/1min rest+wu/cd

PM: 22x400 @7K/30-45s rest+wu/cd

We: double easy (below 70% HRmax)+strides

Th: (double threshold):

AM: same as Tuesday

PM: 10x3min @TR/1min rest+wu/cd

Fr: double easy (below 70% HRmax)

Sat: "X element"+wu/cd; core routine/strength training

Sun: long run 2h30min

Total: 12h per week

And after this block I'll move on with 10 weeks block preparation by MPR coach (5 key marathon workouts), which we succesfully used with my friend during his marathon preparation to sub 02:35.

...this call of Europe my lactate pro device did not arrive onboard.... will try to order in Panama, so first 2 weeks will run without tests...

Hi,

Did you manage to do a marathon yet, and if so, what time?

Not yet, Last year I wasted for recovery from stress fracture. It took me 13 months... bad luck, or maybe carma... the current shape is 02:40-02:50 for marathon, and for December I registered for Malaga marathon...

Why not below 75% HRmax for easy runs?

Hi Canefis, double threshold days plus a long run? Wanna win a 5k and a marathon the same week?

With just below 75% I could not handle more than 10hours per week, with 65-69%, 12hours per week quite managable...

Double threshold it is long term concept for the next 2-3years and I want to try it, in my programm I will use 6 week block only as a part of strength build up prio marathon

Fair enough. Good luck.

What did you do to recover from shin splints in such a short time? I would gladly follow that advice, even if it took me an extra month or two over 70 days, as mine are recurring. Thank you.

1) Stop running completely

2) Do not jump at all (especially for tibialis posterior/anterior shin splints)

3) only walking

A) First 2 weeks: (kill inflamation):

- Ice 10min to effected zone 3 times per day,

- 10min leg keep up - 3 times per day

- Diclofenac gel or similar -apply 3 times per day, or injections of diclofenac or tablets diclofenac, the best are injections, I used tablets and gel, no injections.

B) Next 4 weeks: (stretching and blood circulation increase phase, this is very painfull period):

- massage, stretching - 3 times per day

- massage with hard roller ( you should push, squeeze and roll effected area as hard as you can, smash it like potato, must be extremely painfull!) - do it 3-5 times per day. I used simple wooden roller pin from kitchen instead of roller, very effective!

-for tibialis anterior/posterior shin splints stretching not only effected muscle but also antagonist

C) Next 2-4 weeks (exercises and build up strength phase):

- use rubber band to strengthening effected area muscles (it helps me alot for tibialis arterior shin splints, feets, etc.)

-calves strengthening exercises for runner, with full muscle movement (I use stairs and negative movement-the best!)

-special exercises for flat feet (for arc muscles, posterior and small muscles for feet, moving on feets by finger only)

And only after that can start to easy run, first week no more than 15-20min per one time/day. After running: stretching, rolling as hard as you can, put legs in cold water for 10min, than legs keep up 10min. Continue exercises for strengthening effected area muscles. After 1-2 weeks of jogging you may start to jump on one leg.

Alright.

Due to absent of my lactate device, and for the safe side, not to kill yourself will move on with doubles as follow:

AM sessions 5x6min @MP pace +4sec (youtuber "Trackstaa" with 5k PR=14:34 advised to use this, also he recommend to use Tinman calculator +1.6% of suggested tempo & threshold paces, his threshold was 19km/h=3.8mmol, and he said, in order to correspond 3mmol, he used Tinman threshold pace +1,6% (slower)

PM sessions 20x400 @threshold +1km/h & + 4sec, as per Tinman calculator it will be around lower range of CV pace.

PM sessions 10x3min @threshold, or Tinman "threshold pace" +1.6%

By the way, Ben Parker - famous youtuber is quite succesfully used double threshold before preparation of his PR marathon 02:25:00. I want to contact him and ask some question, especially how he combined doubles with long run.... interesting...

Why don't you follow your coach's guidelines, instead of taking YouTube advice?

How do you define MP? Current or goal MP?

Current, based on my previous 10k race result.

Thanks.