Off-Season Marathon Training- Mileage & Speed Work

Training Advice/Discussion Marathon

6 years ago 02/21/2018 1:44pm EST

I recently PR'd (3:14) and looking to shave about 8-10 minutes off in my next marathon, which isn't until December or January. Leading up to my recent race, my weekly mileage peaked at 64 . A few questions:

1) What should my off-season mileage look like? My initial thought is to keep it around 40-45 including weekly long runs at 11-14. I'll also be doing strength and flexibility work about twice weekly.

2) What should speed work look like in the off-season? (e.g. mainly tempos, VO2 max intervals, etc.). I've read conflicting info about how to approach it. One coach even suggested avoiding tempo runs, which I found odd. (For this purpose, I define "speed work" as anything faster than regular easy/recovery runs to be done once or twice per week).

3) Given my goal, any thoughts on whether I should increase my weekly mileage next training cycle?

Thanks in advance for any insight you can provide.

6 years ago 02/21/2018 5:45pm EST

re: TimWatley

I have a similar recent marathon time (3:07), and a similar goal of dropping 8 minutes. The big difference, however, is that I am 19 months out from my next marathon. Still, I would approach it in much the same way: Set interim goals.

You could schedule a 10K for late spring and a half-marathon for late summer. Follow a standard 12-week plan for each, then cycle into marathon training. If you feel the need to back off mileage for a while, 45 mpw will get you through the 10K and the half. Then ramp up mileage and your long runs during marathon-specific training.

Or, if you don't want to race, and are happy with maintaining basic fitness, just include easy runs with strides, a couple progression runs, and a long run of 12 miles each week. That will set you up for marathon training when you're four months out.

6 years ago 02/21/2018 6:18pm EST

re: TimWatley

There's no reason to run so much less during your "off-season". It shouldn't even really be an off-season, you should just train for some other race. The term off season just means the few weeks after big races a couple times per year when you need a mental reset.

If you peaked at 64 mpw for your 3:14, you'll probably want to be hitting a few 70 mile weeks next time. I think you should go train for a half marathon or 10k and run 50-55 mpw peaking at 65-70. Bigger mileage doesn't just work for marathons, it works for everything. You may even be able to get close to 3:00 if you get in good 10k/21k shape this summer/fall.

As for workouts you should be doing, it depends on your strengths and weaknesses. Tempo runs would definitely be smart, switching between shorter and longer tempos (20min to 40min). If you haven't yet, breaking 40min for 10k would be an appropriate goal for a low-3hr marathoner. or a ~87min half.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Off-Season Marathon Training- Mileage & Speed Work

Of General Interest

This thread has already been deleted.

You have been subscribed.

Off-Season Marathon Training- Mileage & Speed Work

Follow Allen1959

Block Allen1959

Follow reed

Block reed

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.