General Discussion Triathlon Talk » Marathon Plan Ideas Rss Feed  
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2011-08-11 11:54 AM

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Extreme Veteran
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Canton, MI. via Detroit
Subject: Marathon Plan Ideas

 

I need a Marathon Plan, or just some advice.

The Detroit Free Press Marathon is Oct, 16th.

I just did Ironman Lake Placid. July 24th and I have not done ANY training until yesterday when I ran a slow 10k. That's a total of 16 days off.

So I have 9 weeks to play with. Any ideas?

 



2011-08-11 12:04 PM
in reply to: #3639424


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Subject: RE: Marathon Plan Ideas
I think it's kind of hard to choose a plan if you don't know where you should start.  What would be a comfortable weekly mileage for you starting now?
2011-08-11 12:31 PM
in reply to: #3639424

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Master
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Subject: RE: Marathon Plan Ideas
Do you have a goal finishing time? What was your running mileage going into LP? Have you done marathons in the past? Were you doing some speed work or all 'easier' runs? 9 weeks isn't a lot of time, but if you trained properly for LP, you should be ok. Give us more info and you'll get better answers.
2011-08-11 12:32 PM
in reply to: #3639424

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Extreme Veteran
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Canton, MI. via Detroit
Subject: RE: Marathon Plan Ideas
5 hours a week would be a doable starting point. Not sure of the mileage. I'm also sure I lost a ton of fitness since the Ironman, the rest was well deserved.
2011-08-11 12:32 PM
in reply to: #3639424

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Expert
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Colorado Springs, Colorado
Subject: RE: Marathon Plan Ideas
Obviously from the information you provided coupled with all the data in your logs, you should immediately start running 60-80 miles/week.
2011-08-11 12:51 PM
in reply to: #3639424

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Canton, MI. via Detroit
Subject: RE: Marathon Plan Ideas

This is the plan I followed for the IM. Sorry it has no mileage on the run or the bike.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441

Yes I ran 2 marathons before. Last years Detroit Free Press Marathon With a time of 4:19:52.

I would like to beat that. Maybe go under 4 hours. Recovery between workouts is slow, I'm old.



2011-08-11 12:57 PM
in reply to: #3639424

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Pro
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Subject: RE: Marathon Plan Ideas

I was going to suggest you should plan to go running.  

personally, i'd grab a hal higdon marathon plan and jump in at 9 weeks left, or do 70-80% for a week or two to ramp back up.  BTW, his 9 week out on the Novice 1 plan has you running 4 days for 3, 7, 4, & 10 miles.

http://www.halhigdon.com/marathon/MaraNovice1.html 

Good luck and congrats on your IM.

2011-08-11 1:05 PM
in reply to: #3639584

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Subject: RE: Marathon Plan Ideas
tuwood - 2011-08-11 12:57 PM

I was going to suggest you should plan to go running.  

personally, i'd grab a hal higdon marathon plan and jump in at 9 weeks left, or do 70-80% for a week or two to ramp back up.  BTW, his 9 week out on the Novice 1 plan has you running 4 days for 3, 7, 4, & 10 miles.

http://www.halhigdon.com/marathon/MaraNovice1.html 

Good luck and congrats on your IM.



If he wants to beat 4:19 I'd suggest Novice 2 and use the medium distance day for interval training. It's up to the OP whether or not he wants to take that on. Only he knows where hes at in fitness and run volume to be able to handle that.
2011-08-11 1:19 PM
in reply to: #3639605

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Extreme Veteran
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Canton, MI. via Detroit
Subject: RE: Marathon Plan Ideas
Meulen - 2011-08-11 1:05 PM
tuwood - 2011-08-11 12:57 PM

I was going to suggest you should plan to go running.  

personally, i'd grab a hal higdon marathon plan and jump in at 9 weeks left, or do 70-80% for a week or two to ramp back up.  BTW, his 9 week out on the Novice 1 plan has you running 4 days for 3, 7, 4, & 10 miles.

http://www.halhigdon.com/marathon/MaraNovice1.html 

Good luck and congrats on your IM.

If he wants to beat 4:19 I'd suggest Novice 2 and use the medium distance day for interval training. It's up to the OP whether or not he wants to take that on. Only he knows where hes at in fitness and run volume to be able to handle that.

Thank you that's exactly the kind of info I needed. I just looked at the link above, I'll find the Novice 2 and work something out.

2011-08-11 1:26 PM
in reply to: #3639424

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Veteran
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Subject: RE: Marathon Plan Ideas
You can also check out runnersworld.com.  They have a program that you enter in recent race times, what your training for, etc... and it'll give you a training plan.  I think you have to be a member to access it but membership is free.
2011-08-11 1:29 PM
in reply to: #3639424

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Runner
Subject: RE: Marathon Plan Ideas
9 week marathon plan? Not sure there are many out there.


2011-08-11 1:55 PM
in reply to: #3639424

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Champion
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Subject: RE: Marathon Plan Ideas
I just did IMLP and signed up for a late November marathon. I'm took a couple weeks to recover (almost nothing week 1, some light SBR week 2) and am now slowly building mileage for 3 weeks until I start a Pfitz 12/55 plan. I have an Oly on 9/10, then will back off swimming. I have a charity 150mi 2 day ride 9/24-25 (feel free to donate here) then will back off cycling. I have a fall bike tour of 63 miles in early Oct so I have to stay reasonably cycle fit for that but then  it will be full running concentration until I cross the finish line on 11/20
2011-08-11 2:47 PM
in reply to: #3639569

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Expert
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Colorado Springs, Colorado
Subject: RE: Marathon Plan Ideas
Detroit Dan - 2011-08-11 11:51 AM

This is the plan I followed for the IM. Sorry it has no mileage on the run or the bike.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441

Yes I ran 2 marathons before. Last years Detroit Free Press Marathon With a time of 4:19:52.

I would like to beat that. Maybe go under 4 hours. Recovery between workouts is slow, I'm old.

Dan, I'm 55 and we're close to the same age. I have no problem with recovery, but maybe it's because I don't think I'm old. To me, that's just an excuse for not doing what needs to be done.

Now a guy like Ed Whitlock is old. But he'll also likely run a sub 3:30 marathon this year even though he's in his 80s!

Don't know what kind of run training you did for your recent IM. But if you've lost significant fitness in only a little over 2 weeks, then your training may not have been sufficient. A couple years back I broke my big toe and was forced to take several weeks off before a half marathon. I did a couple very short runs a day or so before the HM, then proceded to set a new PR. NOw it's possible I may have been able to run even faster if I hadn't been forced to take time off, but I didn't come close to losing significant fitness in just a few weeks. But then I was putting in very solid training before that with several weeks of 70+ miles.

If you're able to start with 5 hours/week of running, then if you run only a pace of 10:00 that should put you around 30 miles. In the next 8 weeks you should be able to build to between 50-55 miles, which should allow you to run a decent race. Notice I only allowed for one week for taper because you won't have done enough training to warrant a longer taper.

I suggest something more along the lines of the last weeks of the P-D 18/55 plan as a good place to start.

2011-08-11 3:02 PM
in reply to: #3639424

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Strong Beach, CA
Subject: RE: Marathon Plan Ideas

I'm in a similar situation.  I did Coeur d' Alene in June, and it was my first time running longer than 20 miles, and I ended up having a great race.

I had to take almost 5 weeks off from running before my IT would let me run again.   During that time I signed up for my first standalone marathon, which is on the 28th of this month.  My goal is to run a 3:45 (which is what I think I'm capable based on my training and racing this year. 

My plan was/is this:   run as much as I possibly can between 2 weeks ago and race day.   Ran 23 miles the first week, 40 the next, and this week I'll top off at about 50.  Probably do another 50 mile week the week before race week, then do a small taper.

I actually realized after the first two days that I didnt lose hardly any fitness...once I got back in the swing of things.  I was a bit slower than I was at my peak before CdA, but I'm okay with that....and it's coming back quickly.

 

I have never followed a plan....I just train by feel, so I can't help you there...but I'd say just listen to your body and do as much running as you can.

 

 

 

My

2011-08-12 7:14 AM
in reply to: #3639424

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Veteran
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Altoona, Iowa
Subject: RE: Marathon Plan Ideas
Check out the Smart Coach option on www.runnersworld.com.
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