Introducing First Timer Craig (aka BoDuke)
I'm going to be using the RW Ultimate Marathon Schedule for Sub 4.30 as the basis for Craig's training plan. Although his half marathon time suggests he could run faster than this, I want to be a little cautious due to his limited experience of running (will still be under a year, even come marathon day...)
I will 'upgrade' the paces for the faster stuff, to ensure he's still getting a challenge, but volume wise it will be pretty much the same. That'll enable all you other sub 4.30ers to see what Craig's doing and decide whether you, too, want to tweak the paces a little (up or down, depending on your previous race outcomes).
Right. Better get on with planning his programme. (No go yesterday I'm afraid Craig... had a housewarming party! )
mcs wrote (see)
Looking forward to seeing the schedule I am going to jump on here for a while and see how things work out. Caution is a good word though not one I use much but going to be sensible this year......hopefully. I am using a Hal Higdon one at the moment along with having read your mentors book so know the stuff just need to make it happen without getting injured. Seriously want 4.15 in 2012 and running Edinburgh..........
MCS My best advice on exercising caution in terms of following the right plan is to err on the side of caution in terms of overall volume, but to adjust the 'quality training' paces to fit in with your own performances. For example, if 'brisk' on the schedule means 9 min per mile, but you've done a half marathon at 8.45, then go for that pace for those efforts.
It's too much volume that is often the killer in marathon training - but you can still include enough quality stuff to up your pace without overdoing it. Hope that makes sense!
BoDuke wrote (see)
Got to get used to posting with my phone.. Stop resubmitting the same form Craig.
Have you still got clingfilm on it?
Thanks Sam got the message loud and clear. Just done a running streak over the last 10 days but heading for a rest day or two now. I have run a 1.49 half marathon on a flat course and did 1.50 at the Great North this year. I have done several halves in training around 1.53 so okay with that distance, feel confident about that..........its the second half of the marathon I am not so confident about. Look forward to seeing what your schedule consists of and would like a copy if thats possible or allowed.
Sounds like you are well equipped now, I have the old 205 garmin not discrete but it works once it gets started. Might buy some Kayano's after Xmas if the ccard can stand it..............need some new trainers to see in the new program. All the best for the training..........I am looking forward to joining you on the journey, though mine will be about six weeks behind you..........you will have rocked a sub 4.30 by the time I head up to Scotland!!!
Hey Craig, just wanted to wish you good luck in your quest (you're sorta like me three years ago), and share my top tip regarding schedules. Have your significant other get a sheet of gold stars and commission her to stick one on each completed run.
Undeniably silly, but might be worth a try.
yeyyy Craig! Have just read somewhere that you're hoping to do Fleet! We've just entered too so we'll be there to cheer you on!
Off home now for Christmas so won't get much computer time so have a good time, will look forward to catching up with how everything's going when I get back (hopefully with my new trainers too - was feeling a bit left out but then discovered the voucher Asics kindly gave us at BC).
Craig, I might be a cautionary tale about getting hooked.
I started marathon training on a 3 run per week schedule (~25mpw), and have gradually marched (trudged?) up to my current 5 per (~40mpw). After 5 maras, I've come down to 3:15, and am hoping for 3:10 next.
My biggest challenge is avoiding overuse injury. I've half learned to back off on (or even miss) a scheduled run if I'm not feeling 100%.
Shorter distances are perfectly good goals. I've leaned toward marathons as I'm dreaming of ultras in the future.
Hi Craig. Sorry about that lapping . It was your bright red top. I couldn't help myself.
Without the pressure of being in the forum five, I've decided to do my own thing in 2012: a couple of halves in Spring and the GNR and maybe a full marathon in the autumn. However, if you fancy doing the Newton's Fraction HM in Grantham on 11th March or the Leicester 10k on 1st April, it would be good to meet up and swap stories.
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