Hi guys,
I’ve just completed 15 weeks of Daniels inspired training leading me to my first marathon in 2:35 (after some good advice from the boards). I wanted to evaluate the training cycle to figure out what I need to do differently for my next mary.
During the race, I felt totally in control aerobically and I didn’t hit the dreaded wall. But my legs started to cramp and fail on me from mile 22. Kind of annoying because I felt like I had the fitness to accelerate but my legs lacked the resilience to comply.
An injury with 4 weeks to go held me back in training – I wanted to hit a couple more TLTs of 20+miles but had to fight the urge and sit tight. But I’m pleased I still put together a decent time despite this.
I’d really appreciate your thoughts and critique of my training - details below. Thanks!
Background
I'm a 30 yo man with a recent 32:10 10k which I trained for over 12 weeks at a 55mpw average. I did a half in 1:15 off 36mpw in 2017 but I haven't done a race longer than 10k since then.
Over this marathon cycle, I averaged 70mpw for the first 11 weeks but then hit an injury so the average dipped to 58mpw over the whole 15 weeks. I’ve outlined my weekly mileage and the two key workouts each week with pace per mile in brackets below.
Week 1: 70 mpw
3x2T (5:33); 18L
2: 75
6x1kmI (5:03); 17L including 3x2T (5:38)
3: 62
6M (6:03); 19L
4: 80
3T, 2x2T (5:32); 18L including 7M, 5M (5:58)
5: 69
6x1kmI (4:58); 19 including 2x3T (5:33)
6: 75
9x600I (4:55); 18 including 4M,1T,4M,1T,1M (5:59/5:32)
7: 65
5k race in 15:45
8: 80
HM race at M in 1:17 21 including 2x2T,3T (5:31)
9: 80
8x1T (5:28); 22L including 2x1M (5:52)
10: 70
3T,3T,2T (5:35); 10k race in 32:40
11: 46
Injured calf during 8M (5:51) so stopped mid workout
12: 8
13: 41
Gentle 12L including 2M,1T (5:55/5:36)
14: 32
3T; 1M
15: 43
3x5minT; Marathon in 2:35
My plan now is to hit XC season once the legs have recovered followed a Half Marathon in March/April. Is a sub 70 target feasible and do you have any thoughts on what I should work on for a HM cycle?