When starting off with basebuilding is it preferable to build mileage by adding more days or lengthening the runs first? I'm currently running about 20 miles a week - although measuring it by time not distance - so this week is:
Mon 30 min
Thur 45 min
Fri 30 min
Sat 60 min
Eventually I guess the idea is that I'm running 5-6 days a week around an hour each time, with a perhaps 90min/2hour run at the weekend. I should add that I'm pretty slow and these runs are all mostly within a pretty comfortable pace. I have a HR monitor with my Garmin, but I don't rate the accuracy of it, and I don't find it comfortable to wear, and frankly at this level I think perceived effort is a sound enough guide. If im getting breathless then I'm going too fast and I'll slow down.
So, I'd like to develop aerobic fitness as much as possible until xmas, then I plan to start a 16 week marathon training plan in Jan for an April Marathon in Manchester. What is the best use of my time between now and xmas/new year to make the best aerobic/endurance improvements?
A 9 year old thread revived
Still, a decent question.
My first thought is lengthen the runs, AgentGinger, instead of adding days. This is because I'm assuming you're new to base building and therefore not 'training low' or anything like that. It takes a while to start reaping the benefits of slower, aerobic running in each run, and you want to maximise that, so run a little further.
Running more often though will help to injury proof you and improve your recovery times as you strengthen. So sometimes runners will run more before running longer. Usually we're talking about doubles though, so going back to your case as it looks I would still go for longer first.
Cheers Ratzer, appreciate it. I'm new to base building, you're right. I completed a marathon once before (Brighton 2010) but with little and sporadic "training" and the time demonstrated that. I've barely run since, but I'm keen to make it stick this time, and I think the way to do that is to invest the time to get properly running fit, which will no doubt take a few years. The marathon I've entered next April is really just to give me some short term goal, but the aim is to continue beyond that, by making running just another part of my life.
Just completed my first marathon at Loch Ness on Sunday where the plan was too run it steady in 4.15 ish.I have a half pb of 1.49.03 and the calculators suggested i should be capable of sub 4.Didnt want to kill myself in the process so thought 4.15 was a reasonable target to aim for,got too 17 miles on target then slowly crashed and burned until 23 where i managed to pick it up again and run too the finish.
Training for this went well and i managed 2 long runs of 18 and 3 runs of 20 miles and rather naively i thought i just had too turn up on the day and cruise round in 4.15.I ended up finishing in 4.36xx,
MASSIVE UNDERESTIMATION OF THE DISTANCE AND COURSE PROFILE.
On reflection i now realise i didnt have enough base mileage before my 16 week mara programme.
Next year i have targeted 2 A races(Alloa half in March) and an autumn marathon(venue undecided).Ive had this week as total rest and am planning a few easy runs next week in prep for a 2-3 month base building phase before i start a half mara programme for Alloa.Then if all goes well repeat the process for an autumn marathon campaign.Im thinking of building both base phases up to maybe 40 mpw.
Does this sound about right as i feel i have unfinished business with both the 13.1 and 26.2 distances?
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