clarity wrote:
just me wrote:I have used McMillan running plan. I found it easy to understand and if you actually use the recommended paces from the calculator with the workouts you will see results..... I actually don't use the calculator paces for easy days, long runs, or recovery jogs, I just go by feel for all run except track workouts, progression runs and tempos.
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This was helpful.
Can you give us an idea of what your easy days, long runs, and recovery runs ended up being (relative to the calculator paces?) Did you usually end up slower/faster than or within his calculator guidelines?
I am pretty much a "train by time" person so all my paces are approximate (except when I run on marked courses, and it is great to see that most of the time I am pretty close to what I approximate).
I am a 48 year old female. I generally train about 65-70 mpw for anything up to 1/2 marathons (I might get up to 75 about 3-4 weeks out from the 1/2 depending on what the rest of my racing schedule is looking like). For marathons I average about 75 and peak at 85. When I am in my highest mileage weeks I am generally doing 2-3 "workouts" per week. One is a fartek 1`-2` leg turnover workout, one stamina/speed (long intervals/short intervals) and possibly a long progression run (break long run into 1/3rds, finish at 1/2 marathon-10K pace) or fast finish last 4 - 10 miles at target 1/2 marathon or marathon pace. When I am in my "hardest" weeks all of my runs other than my "workouts" are somewhere in the lower (slower) end of the "easy" run range. During base, I am generally in the upper to sometimes a little faster than range of the "easy" run range. My second runs (on workout days) are easily in the "recovery" range. When I am feeling even the slightest bit tired, I err on leaving my watch at home and just running - I assume I am in the recovery range during these days.
Seriously, the only time I worry about how fast I am running is during workouts and races. Generally in workouts I am holding back at the start (targeting the slower end of the range) and then finishing at the faster end of the range, when I am in the best shape I am able to run the last of the "intervals" even faster than the prescribed pace, but I never try - I just don't look at my watch for the last couple 800's.