Sub 5 hours

Slow, steady but determined.

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13/10/2004 at 12:10
Just off to read the training plan now, thanks Pix
The Evil Pixie    pirate
13/10/2004 at 12:11
pleasure shades
I'd appreciate your feedback!
13/10/2004 at 14:18
Well it's different! But I wouldn't critise any training plan if that plan suits the runner and fits in with their lifestyle. We can all write the perfect plan but sticking to it is another thing.

What level of mileage/fitness are you supposed to have to start at Wk 1?

I'm amazed by the 400m reps from week 1, what period of recovery or distance of recovery are you supposed to have? And 16 x 400 is some session.

The only serious critiscm I have is that there are no races in the training programme. Would certainly advise at least on half marathon and one 20 miler before race day.

Most importantly Pix, what do you think of it? does it suit you?
The Evil Pixie    pirate
13/10/2004 at 14:22
2 minute rest between reps which means the 16 X400 is about 90 mins!

They don't give a distance but say that you should be running for 45 mins continuous by wk 1

I think it looks OK and do-able but having never done proper intervals I can't comment! and at this moment in time I am slower than the target pace too!
13/10/2004 at 14:48
But you can do the long run pace now?

When are you starting?
The Evil Pixie    pirate
13/10/2004 at 14:50
err sort of shades!
about 20-30 seconds off
I will start at Christmas but use a simplfied version to get fitter/faster before then
I was thinking BT but after the last few months of semi BT my legs are slower!
13/10/2004 at 14:51
16 x 400???????????

that s just crazy!
The Evil Pixie    pirate
13/10/2004 at 14:54
well i don't know!
I'm not a trainer or indeed a fast runner!
13/10/2004 at 14:56
SIXTEEN REPS?
13/10/2004 at 15:18
I'm aiming to do sub-5 this year. Previous marathon times have been 5.33 Edinburgh (2003), 5,28 FLM (2004) and 5.30 Edinburgh (2004). My real target is 4.48...
13/10/2004 at 15:27
16 reps of 400 works out to be 4 miles if you add on about 200 meters per recovery, you could walk them, it works out at 6 miles, add on warm up and cool down another 2 miles? making 8 miles in total. Doable but a very tough session.


Hi Marathon Maz. How is the training going at the moment?

13/10/2004 at 15:31
Its going alright thanks Jane. Just done a couple of 10K recently and am working towards the Dundee 10 mile race on 7 Nov. Just trying to get four decent runs a week in at the moment and at least 3 spinfit sessions on top of that. I just plan to maintain the momentum I have built up so far and will really focus on the more intense training after Christmas.
13/10/2004 at 15:39
MM, I may see you at the Dundee 10 miler, I have yet to send off my entry form.
13/10/2004 at 16:09
Maz - why is 4.48 your real target? Just so happens that's my Pb (+ 5 seconds!)
13/10/2004 at 16:13
I would just like to do an 11 minute mile marathon. I had planned to do this last year and all through training I was on course to do it. My plan was to link up with the RW 11 min mile pace group - I couldn't find them and unfortunately it was all down hill from there!
13/10/2004 at 16:18
Pix - I think you're mad (sorry) to attempt this training programme when the paces are too fast for you. I could follow a sub 4 hr plan but it wouldn't make me a sub 4 hr runner unless the training paces are right for me.

Also Xmas is too late for you to start a 17 week plan, that allows you no time in case you get a cold or a niggle. Allow 2 to 3 weeks for that.

May I suggest you go to www.mcmillanrunning.com use the pace calculator, put in your most recent race time that you think honestly reflected your current fitness. Then use those recommended paces to train at. If when you start your 17 wk plan you are not at the pace on the 4.45 plan (and you would probably need to be running much faster than that as long runs must be run at a slow easy pace) then I suggest you adjust the plan to suit your speeds.
The Evil Pixie    pirate
13/10/2004 at 16:21
shades no one has ever said I am sane!
13/10/2004 at 16:22
16 x 400 does sound a lot, but it seems to me that they are "relatively" slow for the target time. 2.25-2.35 per 400 is about 10 min miling.

I was thinking of doing yasso 800s - where you build up to 10 x 800. For a 4h45m marathon, you would do the 800m in 4m45s (ie. 9.30 min miles) with a 4.45 jog recovery.

So compared to that, the 16x400 doesn't sound so bad.

Mind you, last time I only got as far as 5 x 800 before deciding I couldn't cope with anything resembling speedwork and just concentrated on distance.

13/10/2004 at 16:23
Maz - I assume you were looking for the pacers at Edinburgh - I haven't done that one and it may be a long time before I do having just found out how much they intend to charge as an entry fee.

When's your next marathon? Perhaps your next goal should be 12 min miles, that would give you a finishing time of 5.15 a big chunk off your PB and a big step nearer your goal
The Evil Pixie    pirate
13/10/2004 at 16:24
i've never done speed work hence I'm slow!
Shades y ou are right but it's an outline plan
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