Five Year Plan - help please

A bit longer than the average plan

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02/10/2015 at 20:49

London Marathon rejection email received this morning.  Milton Keynes Marathon booked this evening   Hopefully the weather won't be biblical, like it was in 2012! 

This morning's run was hampered a bit by Fog. It was just a bit too dark to see the trail clearly when running at lactate-threshold pace, but the light from the head torch reflected off the fog and didn't really help visibility. I used my hand-held torch to avoid tripping, but it's not particularly bright. 

It's a typical Pfitzinger plan and has already got me running 8-9 miles on weekdays (hence I have to start at 5:30am). On Tuesday I ran eight miles with hill reps and strides and followed this on Wednesday with nine miles at long-run pace. Today's run was 8m with threshold intervals of 18 minutes and 15 minutes off four minutes recovery. On Sunday I have another 12 mile run, but with the last couple of miles at threshold pace   Next week is the first scheduled recovery week in the plan.

I'm enjoying it so far, in spite of the dark morning starts. At least it is still mild weather.

03/10/2015 at 15:40

Another race booked - the Welwyn Half-Marathon on 20th March. Pretty low-key race that fits in with my schedule (six weeks before the marathon) with a minor amount of change to the P&D plan I'll be following.

The races are booked, the plan is in place, so all I need to do now is the consistent training  

04/10/2015 at 11:07

Given that I ran threshold-pace intervals only a couple of days ago, running two miles at threshold at the back-end of today's twelve mile progression run felt brutal . It was the first time in this program that my body was lagging behind my heart - by which I mean that I felt physically unable to push myself to the very top of my LT heart range. My legs felt like lead. 

Still, that's 37 miles in the bag this week, and three weeks of the schedule completed. The coming week is a recovery week, so mileage and intensity are reduced a little  


Edited: 04/10/2015 at 11:08
04/10/2015 at 15:16

Good things rarely come easy Tenjiso! Carry on...

11/10/2015 at 13:25

Cheers Peter  

During the early part of this week I could tell that I hadn't fully recovered from the previous weeks runs, but the latter couple of runs have felt good. 

Next week I have a lactate threshold session on Tuesday, and will complete the week with a twelve mile progression run with three miles at lactate threshold . I'm going to have to psych myself up for that one!!

Edited: 11/10/2015 at 13:26
18/10/2015 at 11:38

Another week completed and the progression run is in the bag. To progress from easy LR pace through to hard LT effort meant running from 65% heart Rate Reserve (HRR), through to 88% HRR, which for me means 135bpm to 165bpm. 

My average heart rate per mile was as follows:

134/138/142/143/145/148/152/154/157/161/162/164bpm  (Peak 166bpm) 

That was a seriously tough run IMHO! Mentally as well as physically challenging. It was also very satisfying to complete. My average pace over the twelve miles (9:08) was only a couple of seconds slower than my PB marathon pace. 

I hope I recover enough for the coming weeks schedule...

Tue: 8m with hill reps and strides

Wed: 9m @ LR pace

Fri: 9m with 5x1000m VO2max intervals  

Sat: 5m Recovery

Sun: 12m @ LR pace 

Seven weeks to go to the half-marathon race.

Edited: 18/10/2015 at 12:13
25/10/2015 at 11:30

Trying to run Friday's VO2max intervals according to heart rate didn't go so well. I just couldn't push the heart rate up and struggled to go much higher than I do for LT sessions (even though my pace was roughly 30 seconds faster than LT). Having checked my historical records, it appears that my heart rate never has risen much higher than LT level when running intervals to the prescribed pace. I suspect that they are just too short for me to be able to push it hard enough (without crashing and burning). Next time out, I'll run intervals to pace instead of heart rate.

I must be doing something right, though. Today's 12 endurance run was a full thirty seconds per mile faster than the exact same run (at the exact same effort) that I did four weeks ago. My average pace dropped from 9:44 to 9:14. If I can get all my ducks in a row with other sessions I will be on course to train for a new marathon PB. 

Next week I have a tempo run on Tuesday, and a 13m progression run (eek!). My weekly mileage will be up to 45m.

Edited: 25/10/2015 at 11:32
15/11/2015 at 11:48

Seems like my pace on the 12m run I mentioned above was an exception. perhaps because it was a cooler day with little wind. Nonetheless, my long run pace has still improved and is around 9:30 on average.

I was hindered a bit by a groin strain I picked up while running some strides. It took about a week of lighter running to allow it to recover. 

This week I've just finished my highest mileage week of the program I'm following for the half-marathon (47 miles). I've been getting up at 4:45am to be able to finish my runs before breakfast on working days. My weekday runs this week have been 8m, 11m and 10m. Yesterday's 4m recovery run felt like it was over in the blink of an eye!  This morning I ran 14m in 27mph winds. It felt like running through treacle at times. I'm reasonably happy, though, that my pace was 9:34 in spite of the conditions. 

My mileage tapers a bit now as the half-marathon approaches.

Edited: 15/11/2015 at 11:50
15/11/2015 at 21:45

Sounds like your training is well on track! What are your targets for the half?

16/11/2015 at 06:46

Good question Peter. I had hoped to run a parkrun to get a solid idea of where I'm at, but the groin strain prevented me from taking part. I'll just have to guesstimate a target nearer to the race based on training. I might try to fit in a time trial of my own next weekend, but it's not the same as racing.

18/11/2015 at 10:19

I've really enjoyed reading this thread, might have missed you saying sorry if I have but what program are you using?

18/11/2015 at 19:17

Hi Simo

I'm currently following the 31 to 47 miles per week half marathon schedule in "Faster Road Racing" by Pete Pfitzinger and Philip Latter.

All being well, for the spring marathon I will be following the 18 week up-to-55-mile plan in "Advanced Marathoning" (Pfitzinger & Douglas). 

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