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Long run training.
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 2006-05-22 3:26 PM |
Regular  51  Unbelievable Krimewave |  Subject: Long run training.So, my recently Tri addicted girlfriend has inspired us to sign up for the Beachy Head Marathon on October 28th. We registered tonight  It's an off road marathon & is a bit of a beast around the Seven Sisters in southern england. We are also doing a sprint Tri in July & an Oly in September. My question is about how much run duration per week. I am currently doing 1 long endurance run & a shorter run where I go and run a more hilly route but try and stay with a low RPE. Currently I am at 60 minutes long run, with a 45 minute shorter run. I generally run 10min miles at a low RPE & a HR of about 145. I am building 10% duration per week with a recovery week every 4th week. As my long run duration gets up to say the 2 hour mark and beyond do I keep building the 10% on my shorter runs too? Does it get to the stage where say I am doing a 2hr 30 long run and a 1hr 45 or 2 hr "short" run and I just need to keep my short run at a certain duration so I am not pushing myself too much and not recovering enough before my long run? Or is it just build build build! Actually is 2 run sessions a week enough for a marathon? I would be doing 2 swims, 2 rides & strength training too. Hmmm.. the what have I let myself in for is starting to kick in! |
| 2006-05-22 3:37 PM in reply to: #430651 |
Resident Curmudgeon 25290  The Road Back Gold member | Subject: RE: Long run training. Two runs per week are probably not enough to do a marathon. Find yourself a tested marathon plan that fits your available training hours/days, and stick to it as closely as possible. A good plan will guide you through the increases in a reasonable, hopefully injury-free manner. |
| 2006-05-22 9:35 PM in reply to: #430651 |
Pro 3870   Virginia Beach, VA | Subject: RE: Long run training. I think that a basic marathon plan available online is perfectly appropriate for what you want to do. No need to get too customized at this point. The important thing is that you build your volume slowly and consistently and make sure to incoprorate suficient recovery weeks. I think that running 3 times a week should be sufficient to finish a marathon assuming your are cross training (swimming & biking). You may want to increase to 4-5 runs a week through late Sept and early Oct once your tris are done. |
| 2006-05-23 7:42 AM in reply to: #430651 |
Veteran 180 Hawkins | Subject: RE: Long run training. I just bought a book called Marathoning for Mortals that may interest you. It has plans for half-marathons and marathons for all levels, including walking, walk/run, run/walk, or all running. It has good weekly plans, plus a lot of good stuff about how to train within your physical abilities. |
| 2006-05-23 8:05 AM in reply to: #430651 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Long run training. Hal's "Novice" plan is only four days a week with two rest days and a cross training day. The "longest" week in mileage is only 44 miles, and it is an 18 week plan. It is a good solid plan that I always recommend to those looking to complete a marathon without being a speed demon. There are also plenty of others available as the other posters have given you. |
| 2006-05-23 1:53 PM in reply to: #430651 |
Regular 51 Unbelievable Krimewave | Subject: RE: Long run training. Thanks for the help. Will definitely be doing 3 runs per week, and then after the Oly in early september there is 7 weeks before the marathon so there will be a little time to maybe up that to 4 or even 5. Will be looking at plans on the internet and see what fits what I want to do best. Maybe time to invest in a performance membership here, if I can persuade the Missus  Cheers again. |
| 2006-05-23 1:54 PM in reply to: #430651 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Long run training. You have a girlfriend and a Missus? |
| 2006-05-23 2:00 PM in reply to: #431740 |
Master 1359 South of SLC | Subject: RE: Long run training. the bear - 2006-05-23 11:54 AM You have a girlfriend and a Missus? Get a dog and you have a whole new meaning to "tri". Mike |
| 2006-05-23 2:22 PM in reply to: #431740 |
Regular 51 Unbelievable Krimewave | Subject: RE: Long run training. the bear - 2006-05-23 7:54 PM You have a girlfriend and a Missus? Damn, me and my big mouth Although, could anyone actually afford both and a Tri addiction? |
| 2006-05-23 2:26 PM in reply to: #431131 |
Veteran 192 Arlington, VA | Subject: RE: Long run training. Marathoning for mortals is a good book if your goal is to show up at the finish line. If you wanna go nuts and try to PR or BQ, might wanna try some of the other plans suggested. Edited by matthewjt 2006-05-23 2:27 PM |
| 2006-05-23 4:34 PM in reply to: #431740 |
| Crystal Lake, IL | Subject: RE: Long run training. the bear - 2006-05-23 1:54 PM You have a girlfriend and a Missus? That explains wanting to only run twice a week!
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