Proposed Tuesday/Thursday schedule for sub 3 London/Manchester marathon group
Weeks to Manchester marathon
Aim of session
12 x 400
6 mile tempo
8 x 600
6 x 800
5 x 1k
7 mile tempo
4 x 1200
3 x 1600
8 mile tempo
6 x 1 mile
4 x 1.5 mile
3 x 2 mile
9 mile tempo
2 x 3 mile
10 mile tempo
Easy 5 mile
Session distances include 1.5 mile warm up and down
Well thats pants
The sessions don't look too dis similar to what me, UB, GBM and FOAR have been doing for the last 12 months
Tuesday sessions start at 10 miles and peak at 15 miles, on the MW.
Thursday sessions on the track range from 1 mile reps, 2 miles reps, 22 laps fast,slow and shorter stuff nearer the marathon.
Last nights session worked out at 8 miles including a couple of warm up cool down miles which avg over all 6.45min/mile so not a bad session.
That's a good idea JMC. I may join some of these, especially if I have a good 4V and decide to run a marathon. I'd like to get back to the track and train as a group - it's hard work trying to do 10 mile tempos at that pace on your own.
PPP, my 10 mile tempo route is quite hilly and run at about that pace. Georges Rd, Didsbury Rd and the cheap part of the Heatons past Sunnybank. As you have been stalking me you will know I try to do these from work on Tuesday and Thursday. Won't be doing these next week as I am in London most of it.
PPP - Tempo runs would not be round the track, we would just meet there, we could include some tempo/hills, eg the St Mary's Way and NZ rd loop or possibly replace the speed endurance sessions with some hill reps.
J8 - really need the speed sessions to be on the Tue and the tempo's on the Thur so that people are going into long runs at the weekend with quite tired legs. A 8 to 10 mile tempo is going to be harder on your legs than the speed sessions. That is the whole point of the schedule
PPP I meant to say you could join me for some of these, but I assume that was obvious.
Regarding your comment, I find that the fastest I can run on my own is about MP. I can't seem to push myself harder without others. I find it harder still to do speed sessions on my own which probably explains why my shorter distance times never really improve during the summer.
BHB-or you're just getting older
JMC-well said, in my own little way, people like BB and myself have been doing the Hanson method, that plus strength training has improved my overall fitness and speed, unfortunately your pace is a little bit fast for me at the moment at those distances. As you say, the idea is to train on tired legs.
JMC - is that 19 miles every Thurs? You Blistas are going to be wearing the track out..
Boggart Hole on Sunday?
FOAR/RC- Cheers for the run, I can't believe the pace compared to last weeks effort.
Boggart Hole Clough XC
Without doubt the muddiest, most energy sapping, shoe eating race I have ever done!
3 minutes slower than my previous best on this course! My weedy little legs just couldn't cope with the mud.
PPP - your absence was noted!
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