Trying to build own Marathon training plan to 60 mpw.

Training Advice/Discussion Marathon

4 years ago 05/15/2019 11:04pm EDT

I'm starting to build a marathon plan for Cbus this fall (flat course, not unlike Indy Monumental and Philly), but not sure if I should just pick a generic Hal Higdon and modify it.

I'm trying to run 3:15-3:20 for my first 'thon. PR is 1:39 for the half, but I felt I left some in the tank. I've done 4 halfs, starting at 1:47 and getting to 1:39 over 2 seasons. Not expecting to BQ first time out; that may take 2-3 races and might not happen until '22 or '23 (35-39M got harder, at 3:05 vs. 3:10). But 3:20 as a solid base to start off with and at least learn the ropes. I'm 35 and have mid-18xx as my 5k PR and 40xx as my 10k PR. I want to see where I'm at with the full.

Started out doing something like this:

Sun-rest

Mon-6 tempo (7:49 pace for now)

Tues-6 easy

Wed-5k time trial, plus w/u and c/d (4 total). Cramping and ran 22:5x.

Thurs-7-8 moderate effort, above easy but not quite tempo? Or just make this easy?

Friday-5 easy

Sat-10-12 long run

39-42 for the first week. I know this isn't much, but I want to get to 60 mpw and do 2-3 21-milers so I avoid bonking at mile 20. I'm also aware of going 3x1 (3 up, 1 down) before going to the next block of training mileage.

I know others will say build to 70-120 mpw but I want to start at 40-ish and go up from there. I know you can run a 'thon on 30-40 mpw but that will just get you 3:55-4:05.

4 years ago 05/15/2019 11:09pm EDT

re: Marathon Hobbyslogger

Keep it simple stupid:

Just need 2 specific workouts a week.

Once a week a long run with a good portion at marathon tempo. And another one consisting of longer reps i.e. 1-2 kilometer range.

The other days just run as much as possible. If you feel good on these runs don't be afraid to push to pace and do a "run to the barn" run.

Every 2-3 days do some strides or short hill sprints.

4 years ago 05/16/2019 5:11am EDT

re: Marathon Hobbyslogger

Monday: This looks like a sustained MP run. This should become your primary workout as you gradually increase the distance.

Saturday: Long run, your secondary focus. Gradually increase the distance. Some but not all weeks, experiment with adding segments closer to MP.

Wednesday: You needed a longer warm-up and cool down, and a 5K time trial is not a useful addition to your program. Can you handle a third workout each week without impacting your other two workouts? If you can, working on paces quicker than MP is a good idea, but this should be your lowest priority workout. Break it up into manageable intervals and give yourself plenty of rest. Something like 2 miles warm-up, 5 x 1000 at 5/10K pace, with enough rest in between that you feel plenty ready by the time you start the next interval. Mix up the paces each week, or run this only every other week, or skip it altogether.

Everything else: Don't worry about pace or effort. Your goal is just to recover and build distance. If you're now at 40 mpw, then building to 60 mpw is a good goal. Reevaluate if/when you get there.

4 years ago 05/16/2019 8:08am EDT

re: my 2c

Thanks guys. The 5k was more of a 1-time thing b/c I have a 5k in a few weeks. I'll replace it with 5x1000 or 6x800. Maybe Yasso 800s.

Most topics on here are trolling but genuinely grateful for the honesty.

4 years ago 05/16/2019 2:45pm EDT

re: Marathon Hobbyslogger

Probably should run up to 80 mpw down the road!

4 years ago 05/16/2019 3:59pm EDT

re: Marathon Hobbyslogger

Throwing any strides or quicker stuff in there for turnover.

4 years ago 05/16/2019 5:12pm EDT

re: General Tso

Thanks for the advice! Endurance comes easy to me, but my 5k sucks, even on the track.

4 years ago 05/17/2019 6:18am EDT

re: Marathon Hobbyslogger

Like others said make your long run a quality session. This is huge in the thon. It could be running some tail end miles at marathon

pace or the entire run at 90-95% of current thon pace. Also this is s good opportunity to figure out fueling. Fueling for a thon is completely different than a half.

4 years ago 05/17/2019 12:59pm EDT

re: Sound advice

Oh yes, I'm figuring the fueling out now. I have a few Gus with me in a SpiBelt. That helps. I usually take one at mile 7 when doing 11-12. I'm sure I'll need 2-3, but no more than that. I also have a handheld water bottle and will drink at aid stations.

I figure if I have to get water at the side I'll walk those few seconds (even if it means losing some time), to recover, then keep running.

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Trying to build own Marathon training plan to 60 mpw.

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