Q&As with Amby Burfoot
okay, so using a race time and mcmillan, which will take account of current ability and the amount of time that i have (4 runs each week at lunch time, one evening club run and one long weekend run), here is my current plan.
Monday (5 mile club run @ tempo pace)
Tuesday (3 mile easy paced run)
Wednesday (3 mile interval session - 1/2 mile warm up and cool down, middle 2 miles split between 1 minute @ interval pace and 1 minute @ recovery pace)
Thursday (3 miles @ easy pace)
Friday (3 miles @ easy pace)
Saturday (90-120 minutes @ easy pace)
How does that look? I have a variety of races coming up, 5 and 10 miles trail, 10k and HM road. Was also thinking of doing a repetition session (intervals at mile or fast pace every third Wednesday). Should I be looking to do longer intervals (2 minutes perhaps). Should Friday's easy be something else?
I agree with M., age doesn't determine your pace as much as previous pace does, but age probably does have a bearing on how much recovery you need and there's no allowance for that.
Maybe some of us need to try and follow the plan and then feed back what our experience is? The plan it gives me for a slowish marathon looks harder and faster than I have done in the past, but then again my times are slipping backwards (that age thing again)... it may just be what I need ;o)
I really wish we could get our schedule in kilometers instead of miles!! I've got all my kit set up in km and I entered my details in km (though I actually had to get out a converter widget to work out how many miles I do per week!), so I'd have to manually convert all the milages to get it workable for me!
ugh, I'll just go out on my owninstead...
hello everyone, i am doin my first marathon this w'end-loch ness!
am nervous coz i have been bit lazy over the past 3-4 wks and not doin my long runs-just ticking over w 2x half marathons and 2 x10ks(1 a forest-quite tough). have been doin lots of yoga tho..........om. thats my excuse-am studying for my teachers cert.
the marathon plan i got was out of my loch ness booklet and it looks nothing like the one smartcoach gave me- i put in all my details coz i am hopin to do dublin in 4wks.
i think its a bit of trial and error until you get up to serious standards.
my friend has ran over 50 full marathons, and has stuck to the old fashioned 18wk plan for the past 30 yrs. wow!
so im a long way off that yet.
good luck y'all.
Hello Lisa welcome to RW
And Good Luck for Sunday. And for Dublin i did that one last year and had a good time, can't believe its a year already.
I'm sure you'll be ok you wouldn't want to be doing long runs too near the event anyway.
thanks pammie, will let you all know how i get on.
away to bed to dream of nessie!
good luck with your training.
I am really confused! I want to improve and am desperate for a training schedule that is realistic to get me from 10k at 65 minutes ( I am old and flabby!) to a half marathon in 16 weeks. This one looked good to me - with distances I can achieve now to maintain motivation but the thing that worried me is the pace. It seems very slow - two miles at 12.27 will bore me stupid. Is the slow pace to help me build up distance and I can increase speed later? I do have trouble evening out my pace, so find I do the first two miles in under 19 mins, then gasp later on! And then I read all the comments from much more experienced runners and don't know whether to start or scrap this schedule and look elsewhere!Help please!
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