scott_d 3:38 Mon Nov 16
Marathon Training 2016
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Who else has signed up for their first Marathon?
I signed up for the Paris Marathon which will be my first marathon.
Prior to this I've raced at all distances from 5km up to half marathon with my local club, all over the last 12 months but now it's time to take the next step.
Anyone got any useful tips?
My basic plan is to join my local club on the following runs (I currently do the Tuesday and Thursday sessions).
Tuesday - Tempo run
Thursday - Intervals/Fartlec/Hill Reps etc
Sunday - Long slow run (1m/m slower than tempo)
I also swim for an hour with a swimming club on a Wednesday.
Obviously finishing is my first target then I'm looking for under 4 hours, but I think I can realistically look at sub 3.30 by looking at my race times over shorter distances.
So, who else is doing a marathon? Be it your first or 100th!
scott_d
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Replies - Newest Posts First ( Show In Chronological Order)
tanman
4:41 Tue Nov 17
Re: Marathon Training 2016
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I would do 4, just cant see how you can get your bidy doing the required mileage. If I do it again I would do two long runs of around 20 miles. Apparently that is the way to not conk out around 20 miles the way I have done. I have been unlicky too that twice I did it it was the two warmest London marathons on record.
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scott_d
3:55 Tue Nov 17
Re: Marathon Training 2016
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Weight certainly doesn't help!
The lighter you are, the less stress on your legs I guess. I've never been slight, was always a bit chubby but down to 11 & 1/2 stone now and struggling to shift the last 1/2 to 1 stone to make me a nice lean running weight.
I think the problem with running, as we are finding out, is that for every argument for an injury free training method, surface, shoes etc, there is a counter argument that advises you against it.
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scott_d
3:50 Tue Nov 17
Re: Marathon Training 2016
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tanman,
My original plan incorporates 4 runs per week because this is what everyone was telling me was the minimum.
To be honest, I'll probably still run 4 times a week because I want to be prepared and I'm not experienced enough to play experiment too much with different methods.
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J.Riddle
3:39 Tue Nov 17
Re: Marathon Training 2016
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scott_d, I think weight doesn't help. I am heavy frame, put a stone on since injury. Although was 12st and going well a few months ago.
I was running on parks grass only for extra cushioning, after reading concrete is not good, then read that uneven ground and crowned surfaces, down hill and up hill are not good.
I definitely think my cadence as in over striding caused me many problems as it all went wrong when I lost weight became faster and over confident increasing my stride. When recovered fully I am going to reduce my distances, just want to get fit and some air.
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penners28
3:32 Tue Nov 17
Re: Marathon Training 2016
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fucking hate running. just joined a gym though and have done 60 miles over 30 days, including about 10 days off with MAN FLU.
cant ever see myself running 20+ miles though
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tanman
3:08 Tue Nov 17
Re: Marathon Training 2016
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All marathon coaches will tell you that only 3 sessions a week is woefully inadequate unless you are an absolute natural. I did London on the back on 4 session a week and should have done the odd week with 5 in 2013. Went round in 4.12. I was quick enough to go under 4 but did not do enough of long runs (16+) and tied up totally around 20 miles.. I wish it was that easy to train for it by doing 3 runs a week, if it was I would do it every year.
Read an article in Runners World by Liz Yelling the other month and she said 4 would be the bare minumum she would recommend.
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LJC
3:00 Tue Nov 17
Re: Marathon Training 2016
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I just wish i had the motivation to complete a couch to 5k!
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scott_d
2:50 Tue Nov 17
Re: Marathon Training 2016
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J. Riddle
Sounds like you know more about the barefoot running than I do and about running in general! I'm only just slowly trying to adopt the technique. Might be a while before I try the Vibrams, if I even go that far...
I'm sure there is a way to run and minimise injury that works for you.
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scott_d
2:48 Tue Nov 17
Re: Marathon Training 2016
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Valley, I can't say I agree to be honest. I would expect the 5 times a week is too much?
One of the guys I run with, in his late 40's, ran a good for age time to qualify for London (sub 3:15) based on 3 sessions a week.
The philosophy, he tells me, is to run 3 times a week but make them count.
Still, as I'm slowly learning with running, it's best to do what works for you!
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Valley Hammer
1:58 Tue Nov 17
Re: Marathon Training 2016
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The three sessions you are doing are great but if you want to get under 3.30 I would suggest you need to be running at least five days a week.
Whilst your times for the shorter distances are ok the marathon always find you out so you need the mileage in your legs.
Try 8-9 miles on a Monday when you still have the long run in your legs (assuming your long run is Sunday) and see how that goes. Also 5-6 miles on Friday.
Being a member of a club undoubtedly helps, particularly during the long, dark winter months.
I've done a few marathons but quite honestly, I can't say I enjoy them, I'd much rather do a 5K.
Good luck.
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Thunderlips
1:28 Tue Nov 17
Re: Marathon Training 2016
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I've ran 2 midnight sun marathons in Tromso, Norway.
Something to think about if you like running.
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J.Riddle
1:21 Tue Nov 17
Re: Marathon Training 2016
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scott_d 10:02 Tue Nov 17
Re: Marathon Training 2016
Thanks for your support, I don't intend giving up but I didn't realise how complicated running would be. It looks simple, but found I have supination high heel arch so need to wear shoe supports to correct this. I have been running in Vibrams for a few years and love the lightness and helps forefoot strike.
Things have changed and many are now saying that they cause injuries due to insufficient cushioning, vibrams sales are down apparently and are adding cushioning and bringing out new ranges of cushioned types. All confusing, now it is suggested that due to my supination and injuries I should use very cushioned shoes, some say cushioned shoes wear down unevenly to one side causing problems? I stopped using cushion shoes as they were giving me back pain due to heel strike and no forefoot strike as vibram. Never had any problems when I was 21 :-)
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scott_d
10:36 Tue Nov 17
Re: Marathon Training 2016
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Fair enough One Mac.
To be honest I've never wanted to consider myself naturally fit because I don't want to think that I can take it easy in my training.
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scott_d
10:34 Tue Nov 17
Re: Marathon Training 2016
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A8
If you want to improve your speed then yeah, try a midweek shorter run of about 4-6 miles at a quicker pace.
If you just run long all the time you'll find it hard to improve your speed. Shorter runs do this to a degree but interval training, hill reps, fartlek etc are the best ways of working on your speed.
I try and run my long run about 1 to 1:30 min/mile slower than my midweek run but I expect it will be slower as I run further!
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One McAvennieeeeee
10:33 Tue Nov 17
Re: Marathon Training 2016
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I would put you in the naturally fit category.
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scott_d
10:31 Tue Nov 17
Re: Marathon Training 2016
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One Mac
Well I've not run a marathon in 3.15 and I don't know if I'm capable yet!
I only say not much natural fitness because I run hard and push myself. I would like to think that most of it is down to hard you work.
I would say someone who can run a marathon in 3.15 without much training is naturally fit but I'll have to train fucking hard for it!
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After8
10:28 Tue Nov 17
Re: Marathon Training 2016
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I think I'll try and add in a 3 mile the day afterwards and then one in the week and see how I go.
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After8
10:27 Tue Nov 17
Re: Marathon Training 2016
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Ha, I am not fast at all! I sort of pooddle around at the 12-13 minute mark!
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scott_d
10:26 Tue Nov 17
Re: Marathon Training 2016
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After8
Are you doing your long runs at a fast pace? fast for you that is. You should really be doing your long run at a slow pace and a midweek run at fast pace plus an interval session if you can fit it in.
Also, the day after a race (even a training race) allot of people squeeze in a recovery run of 3-4 miles just an easy tempo.
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One McAvennieeeeee
10:24 Tue Nov 17
Re: Marathon Training 2016
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Not much natural fitness and you're capable in doing a marathon in 3.15?
Hmmmmmmmm
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BetterthanKaka
10:24 Tue Nov 17
Re: Marathon Training 2016
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I used to do one long run on a Sunday then I couldn't run all week. Did some swimming but my knees were fucked.
My advice would be to start properly training in January, start too early and you'll burnout.
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