Hi,
Like to know How can structure my 10 days cycle training to run a marathon ? How can incorporate the Key WO in 10 days cycle ?
Thank you
Hi,
Like to know How can structure my 10 days cycle training to run a marathon ? How can incorporate the Key WO in 10 days cycle ?
Thank you
There are just too many cycling threads on here these days.
I tried a 10 day cycle about 10 years ago, but found an 8 day was easier for my brain to handle writing the training plan. My 8 day-er was two 4 day cycles: easy, speed,long,easy. The first 4 days was threshold and "short" long and the second 4 was fartlek (whatever fit that point of the cycle) and "long" long with the 8th day resting. It worked really well and allowed me to catch up if I had to miss a long run, speed session, etc.
My problem w/two 5 day cycles was too many "easy" days. I didn't know what to do with them. In retrospect, I should have made those days doubles...would've been a good way to gently increase the mileage.
Try a simple Hansons like approach for marathon training
3 day mini-cycle
Day 1: Hard Workout
Day 2: Easy Run
Day 3: Easy Run
Structure your hard workouts on this sequence:
Hard Workout # 1: Threshold repeats
Hard Workout # 2: Threshold repeats
Hard Workout # 3: Long Run
Hard Workout # 4: Speed Work
Hard Workout # 5: Threshold repeats
Hard Workout # 6: Long Run
Threshold repeats are repeats of 1.5 to 6 miles in length, totaling 8-12 miles of repeats done at marathon pace to 10 second per mile faster.
Speed Work is repeats of 1k to 1 mile in length, totaling 5-6 miles of repeats done at 8k to 10k race pace.
Long Runs are 18-22 miles with 3 miles at marathon race pace late in the run.
8 days would be better:
Easy Hard Easy Hard....
names wrote:
8 days would be better:
Easy Hard Easy Hard....
That's an interesting variation on the traditional Hard Easy pattern.
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