Just did my first Marathon at VLM. Followed the RW 3.30 plan (a bit quicker throughout though- sorry!) Finished 'comfortably' in 3.29.
What training would people recommend to keep me ticking over in-readiness for Copenhagen in 3 weeks time?
I'm planning Boot Camp (out door circuits) Tuesday, Wednesday fast coached track sessions, Yoga Thursday, club runs 6-8 miles Friday. Boot Camp followed by a (flat out)5k Park Run on Saturday and a 10-14 miler on the Sunday. This on top of the cycle to work each day.
Any guidence good/bad on the above?
Only guidance, has an a not an e
In the absence of anything running related- thank you for your input. I wonder why there were no running replies- did I post in the wrong place perhaps?
You won't get dozens of replies on this as multiple-marathoning isn't that common. Most will train to race one marathon in optimum condition, race it , recover and rebuild, and train for the next season.
Nutters will do multiple marathons - I've not had a 4 week break before, but in principle I would:
1. Rebuild energy / immune system in week 1 through rest and good food2. Start walking / stretching in week 1 to encourage muscle repair3. Light recovery running mid/late week 14. Medium Long Run end week (8 - 12 miles)5. Week 2 - build up easy running mileage, add a minute or two of effort in each run6. Progressive Medium long run end week 2 ans week 37. Stick in 1 or 2 VO2 session (week 2 / mid week 3)8. Week 4 - taper back down
So - no long runs, and a bit of sharpening in the form of some intervals.
Take care - muscles will recover well ahead of tendons/ligaments. If this type of thing is your bag then Pfitzinger & Douglas (Advanced Marathoning) have a chapter devoted to schedules for 4 to 12 weeks in between marathons
Thanks Also-ran: that is very much appreciated
That's pretty much what I had in mind- especially the lack of very long runs.
I am doing the Bristol 10k this Sunday (vice the progressive medium long run, step 6.)and hoping to put in a good performance on top of the marathon training, but i'm concious I may need to add an additional small recovery time after that, if it's 'eye-balls on sticks' effort to marmalise a new Pb.
How did it go? I did 2 in 4 weeks last year. Hamburg in 4.00.05 and then Copenhagen in a disaster of 4.12.... it just didn't work out the way I hoped.
I did the Copenhagen Marathon again this year in 3.57 and I am doing Chicago in October this year.. just wondering how I keep my training going through the next couple of months. Maybe aim for a half marathon in July and then pick it up from there. I think that is what I will do!
Comments welcome.. if anyone replies to these feeds..
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |