Subject: RE: Benihana's Group - CLOSEDGorgeousGeorge - 2010-08-06 9:31 AM
Beni' - I'm about to get into some serious speedwork in a few weeks. My training plan now calls for speedwork every other week in the form of mile repeats with half mile jogs. Would you trim that down to 800 repeats and would you do speedwork once a week instead of every two weeks? Marathon is 17 weeks away and I'm around 25 miles a week at the moment. But I've been cycling a lot (did my first 70 miler two weeks ago). Longest recent run lately was 14 which was pretty easy. I feel really good. Recommendations??
Congrats on the new job!
You can start with Mile repeats, but since it is your first go at them, I would reccomend backing that down to either half or quarter mile repeats. Keep in mind when you do speedwork you want to give your body enough time to rest, but not enough time to recover completely. One great workout for marathoner's is called Yasso's. It is a series of 1/2 mile repeats (1/2 mile hard, equal time easy or half mile easy ). The theory behind these is that if you want to run a 4:00:00 marathon, you would run 10x 4:00 1/2 mile repeats
As far as where you are at in your training, I would start with 5-6 half mile repeats, which would get you an 8-9 mile workout (2 mile warm up, 1 mile cool down ) and progress from there
Best of luck! |