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Steve, first week of P&D:
Monday Rest or cross-training
Tuesday Lactate Threshold 8miles with 4 miles @ HM pace
Wednesday Rest or cross-training
Thursday General Aerobic 9 Miles
Friday Rest or cross-training
Saturday Recovery 4M
Sunday Medium-long run 12M
Weekly Mileage 33
Blisters and beer wrote (see)
I think Keir has a naughty online link to the training plans from a website where they were reviewed.
Evening all, Good racing Steve even though you were a little dissapointed with your time. I've had similar concerns in the past with getting injured during training for marathons - which I now put down to running too many of the runs too quickly. Thatboy - good news on our rehab.
7 miles for me yesterday including 10 x 2 mins hill repeats. Went out 4 mile slow tonight. Both runs were a bit difficult with the odd slippy area. Temp down here is n't going to get above freezing all week but at least the snow/ice has mainly cleared so I can get out and give the treadie a miss.
If only we had some snow I'd be tempted to try the Microspikes myself Andy
Steve - The P&D Up to 55 programme is based on 5 days running per week and the first block of 7 weeks starts at 33 miles and increases to 45 miles before a cut-back week of 37 miles. The next block has weekly mileages of between 43 and 55 miles. So, given you've been doing 30+ mile weeks, I think you could cope with the schedule if you felt it was right for you and were sufficiently motivated. The important thing would be make sure you're conservative on the paces for that initial 7 week block and to run the recovery runs really slow.
Blimey Barry B, hill reps on the ice - are you crazy! Good session though . I've not got access to a dreadmill, so have been going out with my Salomons on which has been fun in a strange sort of way. All last week, it has just felt like keeping the motor ticking over rather than doing any proper training. Maybe that's not a bad thing in prep for a 16 week build up?
SBD - Not having got a copy of the P&D book, what is the target time of the up to 55 programme aimed at - sub 3.15 I gather?
Yes - no mention of target times but recommended paces of runs are geared to your Goal Marathon Pace. I'm sure a lot of the people using the schedule would be looking for sub 3:15 but I would also expect a few manage sub 3:00
Thought I'd try a treadmill tempo today - I must be mad but I'm quite looking forward to it
Flooping freezing here, up North. 8 slip slidey miles home last night at an easy pace, although it never feels comfortable with a rucksack.
SBD - Isn't this the looking forwad to it face? Good luck on the treddie.
Nice hills from you, BarryB.
Thanks for that Mildred. If only I had the arms of Mr Tickle
Isn't this a great thread? So many supportive and positive people keen to share their wisdom and experiences to help others.
That said, it didn't help me at 6am this morning when I rolled over in bed for another 40 mins rather than get a 5 miler in.
Oh well, Mildred, you probably deserve it as you've done some high mileage recently.
Excellent advice provided, MM. The only thing this cheeky upstart would say is, with Steve being prone to injury, a lactate threshold might be more advisable and just as beneficial as the intervals.
MM - Yip, fair enough! You don't think people are actually reading what I type, are they?
Steve Not much to add, but as someone who is currently 5 weeks intp P&D upto 55 from an average base of 25/30 miles per week, I would agree with SBD. I believe it is possible, for 2 simple reasons. You have stated you don't count recovery runs in your miles, this is 10 miles of the schedule, plus slowing all runs down makes them a lot easier to manage in terms of tiredness for next training. Great advice and balanced infomation from MM.
8 miles for me last night with 10 x 100m strides, in glorious sunshine and +18 degrees along the beach front.
Arrived back home late last night to -5 degrees and fog. Currently sat in the house scared to go out.
SteveYour long runs are still too fast! Long runs and semi-long runs should be done at MP + 60 secs as you're trying to log easy time on feet to build your endurance rather than viewing it as a necessary evil which should be over and done with asap.As a comparison I'm hoping to log ~ 55miles this week and apart from the hard bits during the club session tomorrow night I'm not going to be going faster than 8m00s pace - in fact last night's 5 miler was at 8m35s pace. I'm aiming at a sub 85min HM in 10 weeks time.
As for the races:2nd Jan - 10K run it as a test to see where you are fitness wise (hopefully long 39mins?)23rd Jan - Dartford 10 Miles (Hilly!) Comes at the end of week 4 so use it as a test of form having had a cutback week.27th Feb - Roding Valley Half (Hilly!) Treat this as a training run, don't taper down for it, run it at slower than MP and use it as a good workout within the context of a long run20th Mar - Brentwood Half. Use this as the MP run that decides your MP for London. It's only 4 weeks from London so the result may well be compromised because it falls at the end of week 12 when you should be in the middle of racking up some good mileage but it will give you a good feel for what you're capable of.
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