New Forest again for me, I'm a creature of habit . 3 weeks after yours so no doubt I will be jealous when you're done and dusted!! I don't have the book at the moment, it's made me realise how much I refer to it as I miss it now it's gone. How sad am I?!
hope you put the junior iFishes in their place! I have got my own copy, but I like to spread the RLRF word so occasionally lend it out. I'm just having withdrawals
so iFish, how did it go this time? My long run pace has definitely suffered as I have incorporated different activities into my training. Will be interested to see if I manage a reasonable effort a week Sunday!
Also, be careful with this. Two problems I've had with it:
- if you're not sure or think you might have a bias to shorter distances, because for example you haven't spent lots of time already doing long runs then err on the side of caution on choosing your pace. Maybe add 30s or more to your 5k time over what you know you can do.
- think about the conditions in which your 5k pace was set: is it likely the conditions during training will be more or less favourable than this?
So, in the first instance I just didn't have the endurance to do the long training runs consistently enough at the pace asked for to warrant the implied target HM race pace from my 5k pace. On the second one I set a 5k PB on a cool May day and the got blattered by the humid weather during August in the run up to my target HM which doubly gummed up my long run plans...
Hi Guys, I will be trying this for VLM once I have my autumn marathon out the way. As was said, the book recommends basing your paces on your current 5k time, and if you don't have one, they give you a track workout and formula to use based on 3 x 1600m off 1 min recoveries.
If you can achieve all 3 key runs easily, then it recommends moving down the pace table - but not until then.
Looking forward to trying this. I'm all endurance and no speed so I'm not sure how it will suit. I will be using indoor rowing for my cross training.
Will be back in a week or two
I've also been looking into this program(due to injuries/time/commitments etc) so glad to see this thread, I'm currently deliberating on whether to try this program for VLM so have a few questions I need answered, without having to try and trawl through all the previous pages....
Will also be back in a week as I am off my hols now.....Legoland beckons
So, maybe I should urge less caution on paces...today I ran the Great Eastern HM in Peterborough in 1:44:13: the expected HM race pace off a schedule based on 22:30 5k time I used (from the latest edition of the book) is 1:44:17(!!) so there you go.... My 5k PB was actually ~22:15 though...
Still, when I actually finished the regime for the Great Scottish Run on 2-Sep I blew up in the race and crawled home in 1:55 after walking 3 times.
Amazing what difference 6 weeks, a cooler less humid day, slightly less inclines and a few more long training runs can make!
Aha! Hello folks, long time no post, I stopped getting updates again - email spam filter or summat - but good to see this really useful thread is alive and well. Hiya FH and iFish!
Pleased to report, I'm back to road marathoning with a new PB at Brussels of 3:02:11 (target was 3:05).
I'm not a strict Furman follower any more, as I've found I don't need the faster training paces if I've upped the aerobic cross-training significantly - which is cycling for me, maybe 200-300 miles per month, so still not a huge amount. But I do only run 3-4 days a week, 40 mpw tops, None of my long runs were fast, I kept forgetting to run any tempo runs, and no track work was faster than 10k pace, but I did run a few more MP sessions than previously, and six 20 milers in all, including a long Alpine run with 6,000 foot of ascent and descent which gave me worse DOMS than the marathon!
Currently in rehab before the Beachy Head marathon in two weeks - just for fun! Then the target is inevitably to dip under 3 next year - whether spring or autumn I can't decide yet. Too late for GFA at London, and the summer's the best time for me to train as I don't like cycling in the cold or the dark. But ... Paris?
Hi all - found this thread and have been reading through and have ended up ordering the book! I am thinking of using the FIRST schedule for VLM next spring.
I recently got a sub 3 at Chester marathon, and for that I followed the P&D 50 to 70 mile schedule.
For VLM I will have less time due to winter day light hours (I run on trails mainly), and also over the summer I had six weeks with no family at home so could run in my spare time when I wanted.
The First schedule still looks pretty tough - so it's a bit of an experiment really, but on the P&D schedule I was exhausted and aching most of the time due to all the mileage and am hoping the First one doesn't leave me quite so knackered in general.
For the interval sessions I'm not sure what to do - I work very near a cheap gym which I am a member of so can easily use their treadmills, but obviously a track would be better. Any thoughts on this?
Any other advice would be much appreciated.
cheers iFish - once I've read through the book I'll make a final decision - although will probably try this as good to try something new I reckon. Meanwhile I'm just going to plod about building up a base until the new year when proper training will start. Agree about treadmill for intervals, I have mostly done these sort've sessions on a treadmill in the past...and always end up very sweaty!
Hi All - It's taken a while, but I have read my way to the current posts on this thread. It's been a real insight into the Furman/3-a-week plan from a number of different points of view and there have been some great journeys to share.
I have run 2 marathons in the past, both at Edinburgh, and have got a place in VLM 2013. It is deferred from 2012 due to various knee and calf injuries which left me unable to train. When I ran the second Edinburgh I used the Furman plan with a target time of 4 hours and came in at 4:09, which was a PB. My issue in that race was a lack of long runs, I only did one run over 16 miles (a 19.5), due to my daughter being born on 21st February. As a result of the missing long runs my legs broke down and I posted a 12 min positive split.
I am a fan of the plan though, over the short distances I was flying and set my 5K PB in the middle of my highest mileage (kilometreage for me to be honest!) week.
Obviously this year my target is 3:59:59! At the minute I'm base building, lot's of LSRs with the occasional speed or tempo session.
iFish - I have not seen the 3 runs programme on the website, my plan is all from the book (now much dog-eared and with post-its sticking out of about a dozen pages!).
It's pretty sad, or certainly some of my colleagues think so, but I have my training plan on my wall at work, all coded with sessions and paces. I am already slightly nervous as the first session is 3 x1600 (my least favourite) on New Year's Eve!
I am not planning any deivation from the plan if it can be avoided, except to maybe lengthen one of the 20s to a 22. Looking back through the thread a number of people seemd to find that useful, mentally if nothing else. I am spinning and cycling for cross training.
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