If I’m training for a marathon in order to get the best result I can (not just finish it), and doing singles (one training a day). How long would you say an easy run should be?
If I’m training for a marathon in order to get the best result I can (not just finish it), and doing singles (one training a day). How long would you say an easy run should be?
Training really seriously in all singles for a marathon? Should be easy to figure out. Start with your mileage you think you can handle in singles and plan out a typical week.
It is hard to do that for you, since we dont know your background or what you can handle. Some people can handle 60mpw in all singles, others can handle 120mpw. That makes a huge difference.
I'll assume you can do about 100mpw. Assume a 22 mile long run each week, 16 miles total on tempo day, and about 14 miles total on intervals day. That leaves 48 miles over the remaining 4 days, so about 12 miles a day. Realistically, some days will be slightly longer and some slightly shorter.
Easy runs- 1:00-1:30
Mid Week Long Run/Workout-1:30-2:00
Weekend Long Run/workout-2:00-3:00
Easy runs just slow tf down so you can stay alive while putting in the miles.
I put those as time, because the mileage will figure itself out once you start getting used to running more.
i mean what do i know wrote:
Easy runs- 1:00-1:30
Mid Week Long Run/Workout-1:30-2:00
Weekend Long Run/workout-2:00-3:00
Easy runs just slow tf down so you can stay alive while putting in the miles.
This post is entirely too reasonable, accurate, and informative for LRC! //thread
At least 10 miles, maybe longer. I'd say 90-105 min on easy days is the max if you're durable, and running on soft surfaces. On long runs do 2-2.5 hours. With a solid tempo and some intervals you're getting in some good mileage that way. No reason you can't get 90+ mpw, maybe 100+.
I saw a quote from Nic Bideau a few years ago that said something like "If you run for an hour a day every day you'll get into good shape. If you extend one of those runs to an hour and a half to two hours you'll get into even better shape and if you extend another of those runs to an hour and half you'll get into fantastic shape." Makes sense to me.
i mean what do i know wrote:
Easy runs- 1:00-1:30
Mid Week Long Run/Workout-1:30-2:00
Weekend Long Run/workout-2:00-3:00
Easy runs just slow tf down so you can stay alive while putting in the miles.
If those two long runs are considered quality sessions, then you have only one quality session left which has to some sort of speed workout (intervals) true?
Hgfff wrote:
i mean what do i know wrote:
Easy runs- 1:00-1:30
Mid Week Long Run/Workout-1:30-2:00
Weekend Long Run/workout-2:00-3:00
Easy runs just slow tf down so you can stay alive while putting in the miles.
If those two long runs are considered quality sessions, then you have only one quality session left which has to some sort of speed workout (intervals) true?
Yeah it could be, depending on how quickly you recover from your other workouts. I like to categorize the workouts in importance into A, B, C workouts for the week. Some people really only can have A and B, because they get burnt out or injured.
A workout=Weekend Long Run/Workout
B workout=Mid Week Long Run/Workout
C workout=Intervals or Strides
I wouldn't make C be a very demanding workout. Basically still an easy day in length. Like something that will almost make you feel BETTER for your other quality workouts.
i mean what do i know wrote:
Yeah it could be, depending on how quickly you recover from your other workouts. I like to categorize the workouts in importance into A, B, C workouts for the week. Some people really only can have A and B, because they get burnt out or injured.
A workout=Weekend Long Run/Workout
B workout=Mid Week Long Run/Workout
C workout=Intervals or Strides
I wouldn't make C be a very demanding workout. Basically still an easy day in length. Like something that will almost make you feel BETTER for your other quality workouts.
I agree with this ABC concept although you should be more specific about what each letter means.
A - marathon-specific long run, can be entirely "easy" or a workout with sections around GMP.
B - not just an easy run of medium length, but some kind of workout that features longer intervals or tempo. should end up being a medium length, maybe 90 to 100 minutes for many people.
C - speedwork or structured strides meant to keep up efficiency at all paces. could be 5k pace roughly, as long as it's fast and relaxed and doesn't leave you totally wiped out.
D - strides, which should be done toward the end of ANY easy run or even a workout if your legs feel anything better than horrible.
yep that works too
reed wrote:
i mean what do i know wrote:
Yeah it could be, depending on how quickly you recover from your other workouts. I like to categorize the workouts in importance into A, B, C workouts for the week. Some people really only can have A and B, because they get burnt out or injured.
A workout=Weekend Long Run/Workout
B workout=Mid Week Long Run/Workout
C workout=Intervals or Strides
I wouldn't make C be a very demanding workout. Basically still an easy day in length. Like something that will almost make you feel BETTER for your other quality workouts.
I agree with this ABC concept although you should be more specific about what each letter means.
A - marathon-specific long run, can be entirely "easy" or a workout with sections around GMP.
B - not just an easy run of medium length, but some kind of workout that features longer intervals or tempo. should end up being a medium length, maybe 90 to 100 minutes for many people.
C - speedwork or structured strides meant to keep up efficiency at all paces. could be 5k pace roughly, as long as it's fast and relaxed and doesn't leave you totally wiped out.
D - strides, which should be done toward the end of ANY easy run or even a workout if your legs feel anything better than horrible.
Holy crap, people actually talking sense! I prefer to flip the A/B in terms of importance (feels like too many people put too much focus on the long run at the expense of other quality, so I like to emphasize the tempo stuff). But yeah!
On the original subject of the post - it really does depend on your target mileage. I’m doing 75/wk right now, and my non-quality runs are basically 6-8 miles, with some of those are stacked as an easy double on my quality days.