In a marathon block, how do you progress your threshold pace workouts. I think sound training is to develop it fully and then shift into maintenance mode.
I was thinking:
20 minute threshold
10 x 1k
12 x 1k
5 x 1 mile
6 x 1 mile
8 x 1 mile
4 x 2 miles
After the 4 x 2 mile effort, I will shift into maintenance mode of something like 5 or 6 x 1 mile every 2-3 weeks.
Does that make sense?
MoFara wrote:
In a marathon block, how do you progress your threshold pace workouts. I think sound training is to develop it fully and then shift into maintenance mode.
I was thinking:
20 minute threshold
10 x 1k
12 x 1k
5 x 1 mile
6 x 1 mile
8 x 1 mile
4 x 2 miles
After the 4 x 2 mile effort, I will shift into maintenance mode of something like 5 or 6 x 1 mile every 2-3 weeks.
Does that make sense?
What does "threshold" mean to you, in terms of intensity? I assume that you mean the Daniels Tempo pace? If yes, then I would just do longer (~60min) LT-runs around the LT, starting sub-LT and if feeling good pick up the pace right @ the LT for the last part, feeling still comfortable and smooth. In a marathon block (around 2 months?) you do a lot of mileage, usually plenty of it around the MP. The lactate threshold has a critical role in marathon when speaking of ~sub 3h marathoners, and the pace @ the LT (which is a steady state intensity @ ~2,5-4mmol - can be maintained until your glycogen stores starts to get too low to keep up the pace) isn't that far away from the MP. The lift in your LT-pace will lift your MP as well. 20min threshold workouts or mile repeats aren't as specific for the marathon, and not nearly as good to maximize the oxidative enzymes of the type Ia or intermediate fibers. If you go above the LT too often, the oxidative enzyme activity will decrease, while the glycolytic enzyme activity increases. This means that your engine won't be as "diesel" with a good fat burning capacity, as you would want when training for the marathon. This can be happen in a few weeks, which is why you want to be careful with the intensities when the marathon day comes nearer. You need some intense workouts too, but the improvement /and maintenance of the aerobic abilities are very important. You don't want to run to the wall too early in the marathon.
During the marathon block:
-lots of running
-plenty of it @ or sub-LT / @ the MP
-no more than 1 intense workout (above the LT) in a week
*type IIa