How to be in peak shape for Berlin?

Training Advice/Discussion Marathon

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2 years ago 06/03/2023 1:38pm EDT

I've run a half marathon early May after a 12 week buildup on relatively high mileage (80-95 MPW). Took 1 week down after and gradually went back to full training in the 2nd week.

I have a 10k race plan next weekend which leaves me 3 weeks before starting my marathon buildup for Berlin (12 weeks).

What to do with these 3 weeks?

I know I can't maintain my fitness until the end of September considering that I peaked for my half. I thought my fitness was going to go down a bit before my 10k but my workouts are stronger than before my half.

Should I treat these 3 weeks like base training?(High mileage, reduce intensity). Need some advice here.

My marathon buildup are usually very long. 6-8 weeks base phase + 14-16 weeks specific marathon block.

Thanks LRC

2 years ago 06/03/2023 2:11pm EDT

re: NE_QcRunner

-Take 5-7 days completely off after your 10k--let the body and mind recover.

-Run an easy 30-50 minutes a day for the next 5-7 days, then take a day off.

-Then do a week where you do 65-70% of your normal volume, with a couple light workouts (e.g., 8-12 x minute on/minute off at 10k pace, or 20-25 minutes at marathon down to half marathon effort).

-Then start your real training.

-Use the extra time during the down time to build a good routine to address any weaknesses, and continue this routine into full volume training (although potentially with a drop--e.g., dropping from 3-4 days/week to 1-2, or dropping from a routine that takes 20-30 minutes to a lighter one that takes 10-15).

2 years ago 06/04/2023 8:14am EDT

re: Not An Expert

Not An Expert wrote:
-Take 5-7 days completely off after your 10k--let the body and mind recover.
-Run an easy 30-50 minutes a day for the next 5-7 days, then take a day off.
-Then do a week where you do 65-70% of your normal volume, with a couple light workouts (e.g., 8-12 x minute on/minute off at 10k pace, or 20-25 minutes at marathon down to half marathon effort).
-Then start your real training.
-Use the extra time during the down time to build a good routine to address any weaknesses, and continue this routine into full volume training (although potentially with a drop--e.g., dropping from 3-4 days/week to 1-2, or dropping from a routine that takes 20-30 minutes to a lighter one that takes 10-15).

Sounds good to me. I'll give it a go. Appreciate your help. Thank you

2 years ago 06/04/2023 8:18am EDT

re: NE_QcRunner

Yeah I like this -- it maybe doesn't have to be that aggressive mileage-wise but 100% agree with the intensity. Resist the temptation to just keep hammering out good training through to Berlin. Keep some base miles & cut the workouts for a few weeks to leave you recharged for the marathon build.

2 years ago 06/04/2023 6:54pm EDT

re: NERunner03533

NERunner03533 wrote:
Yeah I like this -- it maybe doesn't have to be that aggressive mileage-wise but 100% agree with the intensity. Resist the temptation to just keep hammering out good training through to Berlin. Keep some base miles & cut the workouts for a few weeks to leave you recharged for the marathon build.

Always good to have your input thanks

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