I have recently run my first marathon ever (yay!). After having almost totally ignored my whole training plan (not yay...). I have managed to complete it within 4:45, so I feel that the mission was (generally) accomplished - thank you once again for guiding me in the past!
As I realized during my training (following Hal Higdon's plan), my biggest problem was time. Running 3x for 5-8km + a long run (15-30km), usually takes up to 10h of my free time in a week (if you include commute to the place where I run, showering etc.). Thus, on many occasions I had to skip the training days.
I was wondering - is there any way to train for future marathons but with shorter amount of run-time per week? E.g. by running faster, doing intervals, incorporating more gym-based work for legs etc?
I don't mind doing one long run per week, but it would be great if I could make a move from time-heavy training to intensity-heavy training. Otherwise I feel like I will keep missing half of my training sessions anyway...
I have checked out Jack Daniels plans from his last book. They are more intensive than Hal Higdon's, but I am not entirely sure if they are much shorter (he still recommends running a lot of KMs per week).
Thank you for help.
P.S. A response "it's all about your weekly mileage, so shut up and go running" would be a totally valid response!
I started running (thank to you!) a few months ago. I have run only on treadmill in a gym, with perfectly fitted Asics shoes (normal pronation, as independently tested at two different stores).
Alas, as I was in the last week of Coach to 5K, I slightly strained my ankle. Nothing serious, no swelling, it just would hurt when trying to jog. So I had to stop - it took about 3-4 weeks to fully recover.
I started running again. In the first run after the break, I managed to run for 25 min total. After about 20 min I could "feel" the ankle, albeit it wasn't a problem. A few days later I run again, managed to run for 27 min., with the ankle once again starting to hurt a bit toward the end of the run. I stopped partially out of exhaustion, partially from fear of straining it again.
So... I don't want to conclude that my ankles are just too weak for running and I should give up totally. So, the question is... what should I do?
I thought about buying a compression sleeve/band. Maybe doing some exercises... taking some vitamins....
Your help would be highly appreciated. A little bit pain in the ankle has been a perfect excuse NOT to run, but... it's time to get back to work!
I wouldn't mind shoes for mild overpronators, as I do think I might have such tendency in the long run. Also, I do not know if wearing such shoes would necessarily cause any problems/injuries, should I happen to be 100% natural pronator?