This this this this this.
Moraghan speaks the truth (as usual). Gaining marathon potential over short distances allows you to fulfill your ultimate marathon potential later in life.
If I can use myself as a rather self-indulgent example
Over the last 2 years since I started running I've done 3 HM's and was going to race the Kilomaton. It's easy to see where the next step was. However for the next few years I'm focusing on the 3k & 5k. I have no plans on racing a Marathon now until I'm at least 30 (which will be 10 years from now).
Essentially my aim is to maximise my race times over the shorter distances (or, at least get as close to them as possible) before moving upwards. 5k leads to 10k leads to HM leads to Marathon.
I'm currently base building but when I start my first 5k mesocycle I'll be doing upwards of 70mpw. My initial planning's putting me on about 8 - 10 miles of quality per week during this time, which means a full 60mpw will be done at an easy aerobic pace - which, in addition, will hold me in good stead for marathon efforts years from now - you can argue I'm base building NOW for marathons.
The one aspect in which I deviate from Moraghan's principles are the two long runs, which max out at 15M/12M for each for the 5k. However as I increase race distance focus I would expect the midweek run to remain constant and the long run to increase upwards in parallel with increased mileage and race distance focus.
As a final note, as you increase race distance you will be developing more and more the systems on which your best marathon times will be run - as you progress from 5k to HM more aspects of marathon running enter your training. By the time you reach marathon training you should be ready to do yourself extreme justice.
Thanks for taking the time to write this.
I'm not trying to be all "high horse" about this, it's just something I feel strongly about is all.
i have a rather embarrasing confession to make...
since starting running 'properly' in april i have lurked in a wholly inappropriate and clandestine fashion (although not without the odd pang of guilt, let it be said) on the middle ground and other moraghan training threads. there i've said it...(exhales deeply..)
having spent the previous year sporadically injured with first, plantar unpronounceable and then a calf strain following on from my first 10k due to over-training, running like a maniac etc etc i have adopted a slowly, slowly approach having gleaned, nay plagiarised, as much info as possible from the guys on here.
and guess what? i have not only remained injury free (my main goal) but have steadily improved to the point of my training now indicates a sub-1.35 for the norwich half in 7 weeks time (in spring i started out running 3 x 10 min miles ).
this is purely on the back of small,incremental mileage increases and the gradual introduction of quality sessions since joining a local club..
in short, if it can work for me it can work for anyone. oh and thanks guys for your much needed pearls of wisdom
DASH RIPROD - de lurk. I like you did some lurking on the Middle Ground thread and eventually de lurked. I havent as yet added anything of use but its always worth poping in an asking a stupid question from time to time. I recon the other lurkers appreciate the stupid questions .
Edit to say top advice again from Mr Moraghan.
Oh LOL, really seriously LOL - I can only imagine Moraghan working for RW...
Do you think he would fit in seamlessly?
DASH - I agree. Please delurk and join in. Looks like the advice that you have gleaned has worked well for you so far. Good luck for the Half.
Ha ha...I can't work for anyone else because my boss won't let me. He's a bit of a wanker.
Good to hear dash riprod. Good luck in the half.
RW version of "Training for the 'Right' Distance."
As soon as you've completed a 5k it's time to tackle a 10k, then continue on to the holy grail of the marathon. Then you can call yourself a runner.
An ideal beginner's training plan is:Long: 6m easyQ1: 2m easy + 2m quality + 0.5m easyQ2: 2m easy + 2m quality + 0.5m easyEasy: 5m
Forum coach Moraghan says "If your end goal is to run a marathon that's great, admirable and worthy."
Take a tip from the great chefs and add a pinch of salt before tasting.
Ratzer wrote (see)
RW version of "Training for the 'Right' Distance."As soon as you've completed a 5k it's time to tackle a 10k, then continue on to the holy grail of the marathon. Then you can call yourself a runner.An ideal beginner's training plan is:Long: 6m easyQ1: 2m easy + 2m quality + 0.5m easyQ2: 2m easy + 2m quality + 0.5m easyEasy: 5mForum coach Moraghan says "If your end goal is to run a marathon that's great, admirable and worthy."ConclusionTake a tip from the great chefs and add a pinch of salt before tasting.RWWorld
Sod marathons - I think the true benchmark of being able to call yourself a 'proper runner' is having completed a parkrun! Dont you agree, Moraghan?
Very good thread subject and, as always, quality advice.
It certainly pays to specialise and that shows in comparing PBs in different distances as to their relative qualities. You wont get PBs across a whole range of distances which are 'in line' with each other off the same block of training. To get them 'in line' you would need to spend discreet periods focussing attention on each one in turn.
Having said that, I think there are groupings of distances which, within reason, you could take exactly the same approach towards in training and run comparable PBs:
Group 1- 100m,200m
Group 2 - 400m alone
Group 3 - 800m,1000m,1500m,1mile,2000m
Group 4 - 3000m, 5000m
Group 5 - 10K,10 Miles,Half Marathon
Group 6 - Marathon
Theres no problem with running distances other than those you are currently focussed on as long as you accept the outcomes will be sub optimal.
You can just imagine Moraghan turning up for his first day's work at RW and being given his first couple of assignments. Write articles entitled:
a) How To Improve Your 800m Time by 30 Secs By The Weekend.
b) How To Train For A Marathon Without Getting Off Your Sofa.
I might even buy a copy to see the result.......
or maybe, c) how to improve by 2 mins on your 5k p.b within 2 days.
which is a crying shame as i have a mere day and a half to prepare.
p.s. some artistic licence applied as i am until sunday, 5k virgo intacto!
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