Making own marathon plan

Masters Running Masters Training

5 years ago 04/19/2019 11:40am EDT

It doesn’t seem like it should be rocket science. 16 weeks, gradual increasing LRs, have a down week every once in awhile, put some quality in the LRs during the second half of training, lots of easy miles in between, and one harder session during the week, right? I’m a 53 year old hobby jogger running NYC in November- I’m running 40-45 mpw now and recently ran 48 for 10K and 1:48 for half. I’m hoping to break 4 hours.

What kind of harder sessions should I be doing once a week and in what order? Hill repeats, tempos, 800-1 mile repeats?

5 years ago 04/19/2019 11:45am EDT

re: Doityouselfer

Doityouselfer wrote:
What kind of harder sessions should I be doing once a week and in what order? Hill repeats, tempos, 800-1 mile repeats?

Speedwork (400s/800s) & tempo runs are a must.

Hill repeats if you have the time/energy.

5 years ago 04/19/2019 12:59pm EDT

re: Doityouselfer

Your situation is indeed not rocket science. If you do one long run with MP segments each week, then the other workout should be longer repeats (800-1+ miles) at tempo to HM pace. Not faster.

5 years ago 04/19/2019 1:48pm EDT

re: Doityouselfer

I have pretty similar times to you and just ran a 3:48 marathon. I am in my 60s

My plan is dead simple. Gradual build up to 50 miles for longest week. One 20 miler, 3 18 milers but with a fast finish.

I do tempo runs (by the Jack Daniels definition) once a week - starting at about 15 minutes getting up to 25 - 30 minutes.

Thursday I throw in strides at the end.

For me speed work during my training phase doesn't seem to make me any faster for the marathon and that is where I am most likely to get hurt. So I only do speed type workouts in my base phase when everything else is just easy.

5 years ago 04/20/2019 5:02am EDT

re: Doityouselfer

So, i'd say tempo, long run, medium run and easy run are a must for every week.

Then i'd rotate the other sessions with hills / track / fartlek / cross training.

Nobody knows your body better than yourself, so use that to your advantage. For example, i find 5 days a week more manageable than 6. I also respond better to complete days off, rather than active recovery. All my strength/core sessions are schedule after a run, so i can have two complete rest days.

5 years ago 04/20/2019 6:12am EDT

re: mol_42

Agree with the above posts.

It’s not rocket science. All of these ‘plans’ and discussions about which is better is a bunch of bunk. Can’t people think for themselves with a little guidance instead of having to have it detailed exactly for them?

5 years ago 04/20/2019 6:14am EDT

re: Doityouselfer

With the utmost respect, I don’t think you need to do too much speedwork for the time you’re going for. Consistency is the most important thing for you.

If you can increase your mileage a bit more, peak at around 65 - 70 miles a week, you’ll most likely crush your goal. The week should be structured so that you can get the volume in. I’d recommend one workout on a Tuesday and then on alternate weeks include some strong finishes in your long run. Make sure you run 20+ miles at least 3 times, 5 would be better.

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.

Making own marathon plan

Of General Interest

This thread has already been deleted.

You have been subscribed.

Making own marathon plan

Follow mol_42

Block mol_42

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.