Which weekly 60km training split is better?

A

even C is not bad

B the worst

In any case, all insufficient, you will always suffer on the wall, after 20-25 km, and you will have positive split.

Dimitry wrote:

A

even C is not bad

B the worst

In any case, all insufficient, you will always suffer on the wall, after 20-25 km, and you will have positive split.

Thanks for replying.

So if I make it 2 x 15km and 1 time 30km? Is that better?

I will be doing it for 4 months.

Certainly even better.

the problem of amateurs with a few miles is like avoiding the positive split.

So you have to concentrate km in one session, first at a slow pace and then qualify 30-35-40 km with the specific works of Canova also, with little variations up and down the M pace or final progression or internal repetitions at HM pace.

D. All the above.

Sun. Am 25k pm 7k

Mon-Sat Am 10k noon 7k

Mon, Wed and Fri PM 20k

D, all the above wrote:

D. All the above.

Sun. Am 25k pm 7k

Mon-Sat Am 10k noon 7k

Mon, Wed and Fri PM 20k

... and then I break down lol

To be honest, I don't like any of these options really.

There's nothing there of a training cycle and it seems like you're doing the same thing over and over again without much variation.

If you want a strong marathon, you have to gradually build your long run, and you need to be doing some faster stuff (working all aerobic zones-5k, 10k, 1/2 marathon pace)

You need to at least get to 20miles (32k), and ideally have several 18-22milers 1-2.5months out from your big day with some marathon pace worked into those long runs.

If I had to pick from the above options, I'd go with C as a starting point,

Something that might be better could be something like this if you're limiting yourself to 60km (done w/o much thought):

Day 1) Easy day w/ strides (7k)

Day2) Workout (6-10k of work)-total 13k

Day3) Recovery (7k)

Day 4) Cross-train or off day

Day5) Easy day w/ strides (8k)

Day6) Long run-25-34k

Day7) Cross train or off day

Weekly total: 60-69km

60 km per week is way too low

Why limit yourself to 60 K?

I feel like you could have pretty good results with 5 x 10k and a 20 - 25k long run up until half marathon. For a marathon perhaps try to get to one day under the week of 20k and the long run 30k for a couple weeks. I bet the consistency could yield great results for most weekend warriors.

A friend of mine runs regular 31:xx - 1:08/1:10 - 2:30ish with this kind of training. Not world class but pretty good for your average full time working father.

What I wouldn't advise is something like 3 sessions per week of 15, 15 and 30k or 3 x 20. It seems a bit weird to have 4 rest days IMO. Just my opinion.

Pikachu wrote:

Why limit yourself to 60 K?

For a marathon perhaps try to get to one day under the week of 20k and the long run 30k for a couple weeks. I bet the consistency could yield great results for most weekend warriors.

Limit to 60km was because I do LOT of other non runnin fitness training in the week too.

So for Marathon were you saying

5 x 10km + 1x 20km and then replace 20km over time with 30km run?

Hardloper wrote:

60 km per week is way too low

What is the minimum you recommend?

I also do around 12hrs of group fitness training in the gym per week.

A marathon is 42.2 km, that's a long way to race and deserves respect, in the form of lots of running. A lot more than 60 km per week.

LabFish wrote:

Which one is better to be a stronger faster Marathon + Trail runner?

Option A

3 days of 20km each (Weekly total 60km)

vs

b]Option B

6 days of 10km each (Weekly total 60km)

vs

b]Option C

5 days of 7km + 1 day of 25km (Weekly total 60km)

I avg'd 60k for this past summer between June-August. Lots of heat training, strength work, hills, some speed. I hit the wall HARD between 17-18, gimped my dehydrated self the last 8 miles. It was my first marathon, very hilly and humid day too, still even on a flatter course, I def would have bonked hard the last 5-6 miles given my lack of experience. So, it depends really..what kind of course are you running, time of year, and marathon experience? A veteran marathoner I run with has told me it will take several goes at the distance to really understand what 26.2 on the roads demands. He has run 40 to date and says he takes away something new every race. Consistency is key. Good luck!

Hardloper wrote:

60 km per week is way too low

Too low for what? It's too low for a professional runner looking to maximize performance. But the average guy has to fit in their training around life. I know plenty of guys who have run marathons on less training because that's all the time they could dedicate to it. Too low just depends on your goals. Too low to run 2:30 yes. Too low to break 3? Could be done

Any more golden nuggets please? I can try to build up to 70-80km per week.

I am looking for 3:15 marathon time.

One final bump before I formulate my plan. Please reply ;-)

Lab Fish wrote:

One final bump before I formulate my plan. Please reply ;-)

"I don't train, I just run 3-15 miles a day."- Jack Foster

Just get out the door and just run as you please. Run as little or as much as you like.

DC12 wrote:

Hardloper wrote:

60 km per week is way too low

Too low for what? It's too low for a professional runner looking to maximize performance. But the average guy has to fit in their training around life. I know plenty of guys who have run marathons on less training because that's all the time they could dedicate to it. Too low just depends on your goals. Too low to run 2:30 yes. Too low to break 3? Could be done

He came to this forum for advice, not to be told everybody's a winner and do whatever you want. PS time is not a valid excuse, can find time to run more than 60 km per week

Hardloper wrote:

DC12 wrote:

Too low for what? It's too low for a professional runner looking to maximize performance. But the average guy has to fit in their training around life. I know plenty of guys who have run marathons on less training because that's all the time they could dedicate to it. Too low just depends on your goals. Too low to run 2:30 yes. Too low to break 3? Could be done

He came to this forum for advice, not to be told everybody's a winner and do whatever you want. PS time is not a valid excuse, can find time to run more than 60 km per week

You did not recommend a weekly distance to him either?

LabFish wrote:

Which one is better to be a stronger faster Marathon + Trail runner?

Option A

3 days of 20km each (Weekly total 60km)

vs

b]Option B

6 days of 10km each (Weekly total 60km)

vs

b]Option C

5 days of 7km + 1 day of 25km (Weekly total 60km)

If 60km is all you can or want to run, then I like option C the best, although I might make one of the days 10km and one 5km, thereby making it a 61km week. Using that I was able to run 304 marathon and 126 half at a weight of around 193 pounds. You have to cut out really easy miles though. The 5km run I mention would be after the weekly 25k. Every run is a negative split and the long runs need to have last 5km approaching marathon pace.