Wondering what you all think. I've been doing a 2hr run weekly for some time now and I could increase the pace of that - instead of running longer.
Is there a better way to do it?
Wondering what you all think. I've been doing a 2hr run weekly for some time now and I could increase the pace of that - instead of running longer.
Is there a better way to do it?
Just run baby.
How's your other days look like?
I'll distribute the load rather than concentrating it. But then you may have scheduling constraints due to work, etc. I myself had to do several 3 h + runs because the only time I could find is friday evening commute back from work (20+ miles), but due to other things, 2 or 3 after I could rest (from running). It turned out to be beneficial because I could experiments (depletion, nutrition, etc.) without messing up the training program because it was at the base phase (or rather "pre-base fooling around"). Switched to Hansonesque long run when the actual program started (max 28k = 2/3 marathon distance for weekly long runs, always feeling strong and increase the pace when it gradually felt easier).
Right now i'm doing Lydiard style base building
M= 3/4 effort for 1 hour (basically marathon pace)
T= 1/4 effort for 1.5 hrs
W= 1hr fartlek (I pick up the pace for anything between 10-30 seconds then run easy until HR gets back into "easy zone", repeat)
T= 1/4 effort for 1.5 hrs
F= 3/4 effort for 1 hour (marathon pace)
S = 1/4 effort for 1.5 hrs
Sun = 2hr long run 1/4 effort
Since you have HR monitor, then I think you can increase the pace after few weeks (when you can see your HR at that 2hr long run start to drop while doing the same pace). That's what I'll do anyway. I don't get bored doing the same pace several times because dropping HR (and increasing comfort) is my preferred way of measuring progress.
That's typically the approach that I take, but I'm wondering if I should first extend it to 2.5 hrs and then work on dropping that pace or work on 2hrs. My goal is to break 2:50 in the marathon next May
2.5 hours is a long time for a human to be running. If you can do it without injury as part of a base phase then that's okay, but I can't help but feel like you could get more benefit if you train smarter.
For base phase, I'd say extend the duration (gradually and make sure you can recover).
My experience (after some super long runs "experiments" in early base phase) was once I entered the actual plan, 2:30 - 2:45 hr weekly long runs felt like comfortable routines. (In Hanson plan the long runs is not followed by rest days, and there is still an interval workout two days after).
lightng wrote:
That's typically the approach that I take, but I'm wondering if I should first extend it to 2.5 hrs and then work on dropping that pace or work on 2hrs. My goal is to break 2:50 in the marathon next May
You'll be fine either way as long as run isn't leaving you too sore or tired to run normally the next day.
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