Training for Marathon

Training Advice/Discussion Marathon

3 years ago 09/18/2020 9:10am EDT

Hello LetsRunners,

I am 33 years old and started running ~6years ago. Fastest Marathon was 2h45m (last M 2,5years ago, and i am not running alot of competitions)

Last Competition were 6h-Ultra-Run -> ~77km/48mi 1month ago

And 1year ago 10k in 34'50"

prior to this not much competitions... I want to focus on running again (last 2-3years cycled alot aswell)

Normally i ran 60mpw in those 2-3years, some tempo stuff and longruns.

In one Marathon prep i followed a Pfitzinger plan and avg. 90mpw (M-Race was very bad condition, first very hot day in the year, and i failed my goal 2h39m...)

Now i wanna go back to 'only running' and go for a faster Marathon

MON, WED, THU i run to work ~11mi and after work 5-6mi back to trainstation

TUE i will run with a couple of friends kinda equal to my speed (up to ~90' trainingtime)

FRI i will bike to work and back.. so thats my rest day (could do 1 easy run if neccesary)

SAT ~90min of running possible

SUN long run time doesnt matter

Would love to get some help for a training cycle until it gets a bit more specific. Planning to race my Marathon@ 14 March 2021

I have not a single hill.. bridge over highway is the only thing i have ;-)

I was thinking about something like that:

2week Cycle

MON: AM easy + strides / PM easy

TUE: HM-Pace-Tempo starting with 20' (up to 40' ?)

WED: AM easy + strides/ PM easy

THU: AM aiming for 20k with 1k/1k +/-5% of M-Pace / PM easy

FRI: Rest/Bike

SAT: 8x400m @ ~5k-Pace? with 200m rest faster than normal easy runs

SUN: Easy Long

MON: AM easy + strides / PM easy

TUE: M-Pace Intervals (sth like 6x6' w/ 3' 80%MP rest up to 6x12')

WED: AM easy + strides/ PM easy

THU: AM 400m repeats with 400m rest (starting ~8x up to 15x?) / PM easy

FRI: Rest/Bike

SAT: Easy

SUN: Long more close to M-Pace...

Or should i go more basic

Run as much i can handle... some strides, 1tempo run, 1 long run

thats it?

Or just follow some plans of daniels or Pfitzinger etc?

Ideas?

Sorry for bad english

3 years ago 09/18/2020 3:48pm EDT

re: BaseRunner87

BaseRunner87 wrote:
Hello LetsRunners,
I am 33 years old and started running ~6years ago. Fastest Marathon was 2h45m (last M 2,5years ago, and i am not running alot of competitions)
Last Competition were 6h-Ultra-Run -> ~77km/48mi 1month ago
And 1year ago 10k in 34'50"
Now i wanna go back to 'only running' and go for a faster Marathon
MON, WED, THU i run to work ~11mi and after work 5-6mi back to trainstation
TUE i will run with a couple of friends kinda equal to my speed (up to ~90' trainingtime)
FRI i will bike to work and back.. so thats my rest day (could do 1 easy run if neccesary)
SAT ~90min of running possible
SUN long run time doesnt matter
I have not a single hill.. bridge over highway is the only thing i have ;-)
I was thinking about something like that:
2week Cycle
MON: AM easy + strides / PM easy
TUE: HM-Pace-Tempo starting with 20' (up to 40' ?)
WED: AM easy + strides/ PM easy
THU: AM aiming for 20k with 1k/1k +/-5% of M-Pace / PM easy
FRI: Rest/Bike
SAT: 8x400m @ ~5k-Pace? with 200m rest faster than normal easy runs
SUN: Easy Long
MON: AM easy + strides / PM easy
TUE: M-Pace Intervals (sth like 6x6' w/ 3' 80%MP rest up to 6x12')
WED: AM easy + strides/ PM easy
THU: AM 400m repeats with 400m rest (starting ~8x up to 15x?) / PM easy
FRI: Rest/Bike
SAT: Easy
SUN: Long more close to M-Pace...
Or should i go more basic
Run as much i can handle... some strides, 1tempo run, 1 long run
thats it?
Or just follow some plans of daniels or Pfitzinger etc?
Ideas?
Sorry for bad english

How are you going to fit the workouts into your schedule while you're running to work? Are you doing the workouts on the way to work?

You're running a marathon, so 5k pace intervals aren't really necessary for you. You can run 10k pace intervals though and that would work well for you. You don't need to run much faster than 10k pace, besides strides, to run a good marathon.

40' at HMP for workouts sounds too hard for someone of your ability, just a bit too long. 30' should be long enough. I'm not saying that you couldn't complete it, just that it wouldn't be advisable in the context of your two week cycle.

You're doing a lot of work at MP and I'd actually replace some of the work you're doing at MP with threshold or HMP. You just have to run a lot more volume with MP pace workouts to get similar benefits from a smaller volume of HMP.

As long as your workouts aren't suffering and you're not running too fast on easy days, your mileage is probably fine.

3 years ago 09/19/2020 4:17am EDT

re: Kicker

I run Thursday Workouts on the way to work (only 2 Traffic lights, nothing else i have to look out for)

Tuesday i ran after work:)

I dont have alot of knowledge about Training Stuff...

So i change 1 MP to 1 HMP Workout

My plan with some faster staff: I am kinda bad in 5k, so I think some faster stuff would improve overall performance.

Or should I add some Speed Development Training like 6x60m with long rests?

3 years ago 09/19/2020 7:53am EDT

re: BaseRunner87

Would not add 6x60m/speed development type workouts.

Honestly, the thought of going simple and doing as much mileage as you can sustain + 1 tempo run + 1 set of shorter intervals (800s or 1ks or similar) + 1 long run (which can include the tempo as MP work) would be solid.

I'd do the shorter intervals workout on Tuesday (and long run Saturday) or Wednesday (and long run Sunday), early enough in the week to not have the recovery period linger into the weekend long run, but long enough after the long run to not still be feeling that. I'd do the tempo stuff as MP or HMP work during the long runs. Outside of that, run as much as you can while keeping quality up on the key sessions and staying healthy.

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