4:15 Marathoner: How many long runs over 20

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18 years ago 08/10/2005 6:33am EDT

G'day,

I'm helping my girlfriend train for her first marathon. A year and a half ago (before we started dating), she wasn't a runner at all. And since dating, she's taken it up with a lot of enthusiasm. It's been great to see her improvement and break through some personal barriers for herself - the 50 minute 10k, 7 minute mile.

In March we decided to run Twin Cities in October. So far the training's been going really well for both of us. Her long run is up to 18 miles, which she completed and looked pretty strong. As her coach, I'm thinking of having her do 3 more long runs of 20, 21, and 21, between know and 3 weeks before the race. Currently, she's been building up her longest runs every other week, during the offweek her long run is a little less between 13 and 15.

I'm a bit nervous about having her run more than 21 miles, because doing anything multiple times for more than 3.5 hours (training pace of 10 minute miles) might hurt more than help her get ready for the race.

Any advice on this matter would be greatly appreciated.

18 years ago 08/10/2005 6:55am EDT

re: Walrus

i wouldn't even have her run 21...20 is more than fine, and doing 4 total long runs is plenty. you should check out some of hal higdon's plans at halhigdon.com. he's really good at addressing the 'how much is too much' questions, especially for new marathoners.

good luck to you and the lady!

18 years ago 08/10/2005 7:00am EDT

re: Walrus

Sounds like she is doing great. The other response is on the mark too. She's done plenty and 20 miles is enough. A 3 hour training run is a lot of work for ANYBODY.

4 of those, with the last one 3 weeks before will get here close to 4 hours I'll bet.

18 years ago 08/10/2005 7:00am EDT

re: um

I agree...one run of 20 is plenty for someone at that level. It will give her the confidence to know she can get through the marathon without risking injury/burnout like doing 3 or more of 20+ would.

18 years ago 08/10/2005 7:07am EDT

re: JoeH

I would limit her to only 2 runs of 20 miles and nothing further. As a relative newbie she may not be able to handle much more than that. I second the comment about Higdons training plan. The novice plan has a single 20 miler I believe which could be modified to 2. Take the first one easy, you're going to overtrain her with 4 20+ runs in her first training cycle.

18 years ago 08/10/2005 7:16am EDT

re: Ontario Runner

Thanks, everyone for your thoughtful responses! It's greatly appreciated. I'll take to heart not running more than 20 and having only 2 20 milers. We're also considering running the New Haven 20k to gauge what kind of shape We'll keep her long run to 20. And only run 2, plus an 18. We are also planning to run the New Haven 20k to gauge our progress. I'm shooting for 2:45 - and so far, so good. I just can't get too excited during the first 20 miles or I'll be hobbling. It's happened before.

Best of luck with everyone's running.

Thanks again.

18 years ago 08/10/2005 7:32am EDT

re: Walrus

After one of the 20s, if she looks ok, why not ask her if she wants to run one more very slow mile?

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