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12 weeks to marathon
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 2005-02-28 7:53 AM |
Expert  1065   Montreal |  Subject: 12 weeks to marathonThis is the schedule I have picked for training for the next 12 weeks to get ready for the ING Ottawa Marathon. Any suggestions or pointers from someone who has run a marathon would be appreciated. Each week includes 1 rest day. Speed work sessions are to be 1 hour long. 1. Week 1: Run 14 miles one day, do one speed work session one day and run 5 miles on other days. 2. Week 2: Run 15 miles one day, do one speed work session one day and run 6 miles on other days. 3. Week 3: Run 16 miles one day, do one speed work session one day and run 7 miles on other days. 4. Week 4: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days. This is going to be difficult not a lot of hills around where I live. Fortunately the Ottawa marathon is a pretty flat course. Maintaining Stamina Steps: 1. Week 5: Run 18 miles one day, do one speed work session one day and run 5 miles on other days. 2. Week 6: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days. 3. Week 7: Run 20 miles one day, do one speed work session one day and run 5 miles on other days. 4. Week 8: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days. 5. Week 9: Run 20 to 22 miles one day, do one speed work session one day and run 5 miles on other days. Tapering Off Steps: 1. Week 10: Run a 15K or half-marathon practice race. Do one speed work session one day and run 5 miles on other days. 2. Week 11: Run 10 miles one day, do one speed work session one day and run 5 miles on the other days. 3. Week 12: Do a little speed work (about half of your normal workout) one day and jog 3 miles on two other days. Run the marathon. |
| 2005-02-28 8:22 AM in reply to: #123307 |
Resident Curmudgeon 25290  The Road Back Gold member | Subject: RE: 12 weeks to marathon Looks like that will get you there in good shape. What kind of " speed work" are you doing, and what is your goal pace? For that matter what are your training paces for your long run and your weekday runs? |
| 2005-02-28 9:32 AM in reply to: #123319 |
Expert 1065 Montreal | Subject: RE: 12 weeks to marathon My goal is to run sub 4 hours. Speed work should consist of 20X400M with 50M intervals for rest. That should take about an hour. Training pace for long runs will hopefully pick up over the 12 weeks, but I plan to go easy on the long runs (over 10 miles) and keep closer to race pace for the shorter runs (under 10 miles). Ideally I would like to land my race pace at close to 7Mph (hard working in miles per hour but I think that is right) but it will likely be closer to 6.5Mph. |
| 2005-02-28 10:28 AM in reply to: #123307 |
Extreme Veteran 391 Oregon | Subject: RE: 12 weeks to marathon A few questions: How fast are you going to run the 400m repeats? And why 400m repeats? What may serve you better than 400m repeats, especially for a marathon, is Threshold Runs. If you know your Threshold pace then great. If not, then they are ran at a comfortably hard pace; a pace that you can no longer converse with a friend and a pace that you could only sustain for about an hour. Don't run these too hard. You may want to start with 1x15min and then build upon that as weeks go by. Try working up to 2x20min by the time your marathon comes around. I think you will see more improvement doing this than intervals on the track. Randy |
| 2005-02-28 10:55 AM in reply to: #123397 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: 12 weeks to marathon That's exactly where I was headed, Randy, generally when people mention "speedwork" they are talking intetervals, usually much too short and too fast. Commonly mentioned are Yasso 800s, where you run the intervals at your goal pace in minutes, i.e., if your goal is 4 hours then run your 800 in 4 minutes. Even these have been of only marginal use to many marathoners, I've found the lactate threshhold runs (aka Tempo Runs) to be much more effective. As Randy said, these should be done at around your 15K(one-hour sustained) pace (unless you know your exact LT pace), I've also used McMillan's calculator, (http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm ), which worked well for me. Just plugging in your 4-hour goal, he gives a recommended pace of 8:20 to 8:42 per mile. You can also verify that by plugging in your known 10K, half marathon, etc. times. In the past, I've started with one mile at that pace, then backed off for a mile, worked up to 2/1/2, then eventually 4 miles steady at that pace (with one mile each warm-up and cool-down). Very similar to Randy's recommendation. |
| 2005-02-28 1:27 PM in reply to: #123307 |
Extreme Veteran 391 Oregon | Subject: RE: 12 weeks to marathon I have used the 10x800m Yasso Workout for my first marathon a few years ago. Looking back, I don't think there the best workout either for the marathon. For me they were very mentally challenging and the pace was too fast. As far as I know, they are not scientifically based, but just something that worked for a guy named Yasso. I agree with Bear with the threshold pace for your 4:00 marathon. In Jack Daniels Running Formula book, a 4 hour marathoner would have a threshold pace at 8:33 min/mile. Good Luck with your workouts, Randy |
| 2005-02-28 1:58 PM in reply to: #123307 |
Master 1989 New Jersey | Subject: RE: 12 weeks to marathon I agree with the previous posts. Most important workout is the long run - and that looks like you got a good schedule going. I would have a second run that's "sort of" long, and a third recovery run. As for speed work, I wouldn't worry about intervals - that's your lowest priority. However, it is important that you learn marathon pace - and that could be running the middle miles of your long run (or your longish run) at MP. So for your week 1, I might go with 14/6/9 with about 6-8 mi of one of your long runs at MP. And of course, that's assuming you are also doing some tri-training. If not, then I would definitely add at least one more day of recovery running, about 6 miles. |
| 2005-02-28 2:57 PM in reply to: #123514 |
Expert 1065 Montreal | Subject: RE: 12 weeks to marathon runnerx - 2005-02-28 1:58 PM So for your week 1, I might go with 14/6/9 with about 6-8 mi of one of your long runs at MP. And of course, that's assuming you are also doing some tri-training. If not, then I would definitely add at least one more day of recovery running, about 6 miles. MP? Some of the terms are losing me here. I think I understand most of the advice so far. 1 - If you do interval training look for longer runs as opposed to shorter 1500M intervals as opposed to 400M intervals. In general though don't worry so much about speed training. 2 - 5:34 per KM (8:33 per mile) is my minimum speed goal. This is what I currently consider a comfortable pace for up to 16K it is when I go beyond that, that my pace begins to slide. Anything I am getting wrong I would like to be straightened out on. This is a first time and the more input the better. I have no plans to stop my cycling or swim training while getting ready for the marathon. |
| 2005-02-28 3:04 PM in reply to: #123411 |
Expert 1065 Montreal | Subject: RE: 12 weeks to marathon the bear - 2005-02-28 10:55 AM I've found the lactate threshhold runs (aka Tempo Runs) to be much more effective. As Randy said, these should be done at around your 15K(one-hour sustained) pace (unless you know your exact LT pace), I've also used McMillan's calculator, (http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm ), which worked well for me. Thank you for the link and the advice. I can see where the short sprints might not be of much benefit and where longer pushes would help. Thanks for the link that was great. Much appreciated. |
| 2005-02-28 3:14 PM in reply to: #123548 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: 12 weeks to marathon MP=marathon pace May be semantics, but a Tempo Run/Lactate Threshhold Run is a different animal than intervals. 5:34 per KM (8:33 per mile) is my minimum speed goal. Sounds like that is close to your lactate threshhold pace, and should be the pace of your tempo runs. I would usually advise a first-timer to focus on "just finishing," but it looks like your training is going well enough. To build on previous advice, I have found it helpful to run the last 25% of my long runs at marathon pace, to teach you to run "fast" when you're tired and when your muscle cells are approaching glycogen depletion. As a first-timer though, you may do well to just focus on the marginality, on adding those marginal miles to your long runs. |
| 2005-02-28 6:04 PM in reply to: #123307 |
Extreme Veteran 391 Singapore | Subject: RE: 12 weeks to marathon running 6 days a week and on that schedule will get u to the finish line WAY faster than 4hrs...IF u have been training at the right pace. I ran 2 marathons at sub 4 hrs w/o any speed sessions. Personally, I think you don't need it until you want to go sub 3:30. I don't know what intensity you're running at now and I think thats the MOST important thing you have to take note of. Take it easy on the long runs and a slightly faster pace on the shorter ones. Good luck |
| 2005-03-01 12:02 AM in reply to: #123307 |
Expert 704 Durham, CA | Subject: RE: 12 weeks to marathon No free advice here - cause I haven't ran a marathon YET!!! Good luck with the training, though, let us know how it is going!!!Dennis |
| 2005-03-01 12:45 AM in reply to: #123307 |
Extreme Veteran 445 pinoy city | Subject: RE: 12 weeks to marathon YOU KNOW THERE ARE A LOT OF THIS SCIENTIFIC DATE, YASSO 800, THRESHOLD PACE AND STUFF. WHAT I SUGGEST IS ALWAYS START CONSERVATIVELY SAVE YOUR ENERGY FOR THE LAST 1/2 PART OF THE MARATHON. |
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