well run Angela (and Amy too.). I did a very average 8 mile cross-country race today.
Bramster - I need to get back to the gym myself more and do more stretching and core work as well as some strength work and what you do should help make you stronger but the gym can't make up for not doing enough running but if you have the time after doing the running then fine.
Tom may be able to give his own specific exercises that have helped him.
Hi Amy well done on getting through. How has the initial training going and can you see any potential problem areas
Question for Steve - on bootcamp day Amy and I were of similar speed (now managed to improve my 5k time to 22:02) what sort of target time would you be aiming for for the marathon?
5km time doesn't always give a very good prediction - being eight times as long but bootcamp time limitations means we only have time for 5km - and the final time was only a small part of the selection process and pacing, style, consistency of effort were just as important.
In theory a 22 minute 5k suggests 3:30 is possible if the endurance matches the speed but there are 21 minute 5km runners who can't break four and there have been 23 minute 5km runners who have run 3:30 too if they have amazing endurance and have done a lot of good training as a succession of 5Ks just inside 25 will get you a sub-3:30.
So therefore if you can run 22 a high 24 5km within a marathon should feel comfortable at least until 20 miles/30km and the very best marathoners can cope with a 5km pace 60-90 seconds slower than their actual 5km PB.
Hi Amy, I'm an ex- sub 4 runner, but have slowed down a good bit, as I tend to concentrate on Ultras, and all my recent marathons have been as traiing races for ultraas a few weeks later.
This year I have an ultra in April, but then a marathon in july, so I will be trying to use something like your programme to get some speed into the legs for the later race. Meanwhile, I'm plodding out slower mileage, and learning to run hills.( My ultra is very hilly!).
I have question for Steve- at the appropriate LSR pace for a 4 hr marathon, 20 miles takes over 3 hours- do you think it is worth doing such a long LSR? Or do you tend to cap it at about 18 miles, which is closer to 3hrs?
Yes I do think an occasional run over 3 hours is worth doing for the 4 hour pace runner - even 3 and a half hours. It has to be a gradual build up to it, ie don't go from 2 hour 30 to 3 hour 30 in one jump and it has to be a comfortable pace so that you aren't wiped out for the rest of the week. And hydration and nutrition are crucial to get right for a run of this length.
In my PB run way back in the last century, I did a slowish training run a few weeks before the marathon which was 3 and a half hours and it gave me confidence in the marathon race.
I do agree that there is a length in time of run for the less faster runner that probably does more harm than good but I also believe that, whereever possible, the runner going to 4 hours shouldn't train too much differently to the sub-3 except in paces - which is approx 2 minutes a miler slower.
if just one extra run - an endurance based speed session would probably be best - see some of Amy's Thursday sessions which contain some mileage but also work on pacing or accelerating - those sessions should increase both stamina and speed endurance