I'm just starting week 12 of an 18 week P & D marathon program. Today's session was 9 miles with 6 x 800 reps which I ran in about 2.50 with 3 mins recovery. I've been reading a number of articles on the internet which suggest this may not be the most effective interval session for marathon training. The P & D will have me doing longer reps in the next few weeks.
I was wondering whether the P & D interval sessions are the right way to go or whether there are interval sessions which are better.
If there are better ones then how many, at what speed (MP about 7.10 - 7.15) and how long for the recovery.
I've got a place in the marathon that I would be willing to sell. I paid £40. Will sell to the first person who replies to this post and can make payment by paypal. I'll make contact with that person - we can exchange email addresses - and once payment has been made I'll email the organisers with the relevant information so that they can begin the transfer process.
Think I've said everything that needs to be said but post on the forum if you want any further information.
Last year I ran a 18.56 5k, 39.01 10k and a 1.27 HM. I keyed that info into McMillan Running and it suggested that my marathon pace should be 7.02. I did 2 marathons last year - Milton Keynes (in May) and Chester (in October). In both of them I only managed a 3.15 and struggled a lot from about mile 18. I had put in the training and averaged about 60 miles a week. In relation to Milton Keynes I did about 7 runs of 20 miles plus at about 7.35 min mile pace but when I came to the marathon I could only manage an average pace of 7.29. It was only slightly better for Chester where the average pace was 7.26.
For some reason my times at smaller distances isn't translating into a good marathon time and I was wondering whether it was because I was running my long runs too fast hence the reason for the initial post.
I'm going to try really hard to slow down my long runs (even though I don't feel that I'm running as efficiently and with good form) and see what happens.
I have read many times that long runs should be run at a much slower pace but as I've always found it awkward to run at that pace I haven't and run quicker. That may explain why I haven't run as well in the marathon as my other times would suggest.
My marathon pace is 7 minute miles and I'm about to start a training program which requires me to run my long runs/medium long runs at a pace which is 10% to 20 % slower and my aerobic runs at a pace which is 15% to 25% slower. This equates to about 8 minutes 25 seconds (20% slower) and about 8 minutes 45 (25%).
I really struggle to run slower than 8 minute miles and find that my running is uncomfortable when I run at this speed. I find I can run long runs of about 22 miles quite comfortably at 7.30 minute mile pace but I know my marathon pace is about 7 minute miles.
Should I be trying a lot harder to run at the 8 minute 25/45 pace on the basis that is what is best for long/medium long runs?
Is there any reason why I should be ignoring what most programs say and running at a harder intensity i.e. 7.30 ish pace on the basis that is what I'm comfortable with.