Well done on completing Paris!
I used a training schedule from this web site for my first marathon, and it prepared me well.
You made the classic mistake in running your long runs too fast and then paying for them in the marathon. I can recommend the book "Advanced Marathoning" by Pfitzinger & Douglas as the best explanation of the purpose of various marathon training sessions and the speed that they should be run. This book also includes some training schedules, but these are probably a step too far from your current level. However, don't let this put you off as the book is full of useful marathon training tips for all levels.
If you pick a schedule, it should tell you what level of fitness it expects at the start of the schedule, but if not you should look at the first week of the schedule and make sure that you can comfortably complete this (the first couple of weeks of any schedule should be relatively easy before ramping up).
Typical marathon training schedules are 16 weeks long, which gives you 8 weeks prior to the schedule. I'd take the next couple of weeks very easy to recover from your marathon and then spend the remaining weeks prior to the schedule running at an easy pace to help build endurance (have a look at HADD training for more info).
Another tip is to start the marathon training schedule a week early. Over an 18-week period you are likely to pick up a minor injury/illness or have a holiday that makes it difficult to complete your scheduled runs. By starting the plan a week early, you can take a week off without the stress of worrying about missed sessions etc. If you don't need the buffer week, you just repeat one of your training weeks prior to the taper.
The short answer is 'because you'll be knackered afterwards'. The longer answer should be in the book...
+1 for P&D - I just used their 18 week up to 55 miles a week programme and finished Paris 44 mins faster than last year. It's a demanding programme but the mid week medium long runs really helped my endurance as I didn't fade at the end this year.
Even if you don't use a P&D training programme the book is well worth a read - I keep coming back to it and will be using it for my sub 4 assault next time
I think you should have a proper look at the 55 mile schedule and try to imagine fitting it into your weekly routine, as it's a massive time commitment if you're not used to it. If you think you will have time even when slowing down some of your training paces, you should try and build up gradually so your weekly mileage is comfortably in line with the start of the programme, as stutyr suggests.
When you say you've been doing 30 miles a week with long runs of 20 miles, are the long runs included in the 30 miles? i.e. you were only doing 10 miles of other runs? If so, you might struggle to essentially build up to spending twice as long running per week.
Having said all that, I've been following a P&D schedule for my first marathon and have found it really good (though have yet to prove it 'works').
well, when you've read the stuff about why you do each kind of run, it should be much easier to compare all the schedules that are available and see what they've got in common, which will help you choose one. Some people on the P&D thread who've been short of time have been just making sure they get the key sessions in and missing out some of the recovery runs.
I would take the calculated max heart rate formula with a huge piece of salt. To get a realistic method your need to measure your max heart rate when stressed, there are several threads on here that will tell you how to do it.
Oh and do the P & D plan....
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 |