Posted: 25/07/2014 at 17:09
Dachs the program looks good. Was it a planned 8-9 week build up or was that what was in between the starting point and "that" race!
I have a few questions for thought though if you don't mind?
The mileage inbetween the sessions (day to day) doubles? singles? Obviously you built up length of reps and were running them fast, as you said you wouldn't have been able to do that at the start..
But now would you consider going back down (length) for 4-6 weeks and shortening the reps going for some speed then coming back up again 4-6 weeks with increasing the length again? Would that theory even work??
Scott, the easy miles were mainly doubles, simply because running to and from work is the only way I can fit in the mileage, rather than any firm plan. 8 weeks was definitely pre-planned, it seemed like a good build up time to avoid peaking too soon.
In terms of shortening the reps and more speed, I would if I was aiming for some more quick 1500s or 3000s. However, I want a bit more varied racing in the autumn, so a 10 mile and a half marathon will both be on the agenda before the 10K in November, so I'm going to settle into more of my usual pattern, keeping up the speedwork (one session only), reintroducing a weekly tempo and upping the long run. However, I may try to crank out a couple more short races before I do that.
Dean - yes, I'd been doing 80+ weeks at the height of marathon training, so the 60s weren't really much of a problem.
Difficult to say what effect hill sprints had relative to the 200s. It was just much easier for me to fit them into a running commute to work, particularly since the track seemed to be constantly booked for school sports days. I think they helped with legspeed, which was my main post-marathon issue, but hard to be sure.