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Ok so my latest attempt at a marathon involved overtraining by too much too soon.
I want another go...in order to avoid the above, is the old "don't increase more than 10% per week" adage reliable? I plan to target an event and get my weekly mileage up to a level where the training program "shouldn't" give me any problems. Does this make sense?
Also...I like the FIRST program as it's 3 runs a week...is a "proper/traditional" program likely to have significant benefits? (actually if it's a "yes" I don't want to hear it as I CBA running 5 days a week 😀 )
I think most answers will come from what you want to achieve in the next mara and what you think went wrong with the last one. Avoiding overtraining is easy if you follow a proper program.
I did more or less follow a proper 16-week program...but wasn't ready for it.
You're boring now. Build something that has cutlery in and use it in a way that has potentially injurious consequences please.
Oh, and do some fell races.
Well I do have a carbon fork mount to make on my commuter, and now I'm fit and working again, I need that bike, so OK.
Am going to do some off road running too.
Good man.
In my unscientific approach I'd say reduce your current regime until you're no longer experiencing injuries (if applicable) and continue to build on your current fitness rather than just starting a new program.
If you can currently do 15 miles on a long run do 2 - 3 shorter runs in the week (1 intermediate, 2 short - 1 of which dead easy, 1 fast if you can) and rest when you feel you need to. 1 week off to rest will be better use than continuing to stick to your routine at risk of worsening your injuries. Increase your mileage by a couple of miles a week on the longer runs but everything else stays about as is. Maybe do some fartleks in the shorter runs to raise your speed on your longer runs.
Introduce some variety - is your running all on roads ? if so introduce a bit of trails. If all on trails do the odd road runs to increase your speed.
Ta...I was thinking a few months working up to 20m a week, then a program, both inc. some dirt running. 2 x 5m (to work and back) and a n other works well.
When I started running marathons, I did it on a weekly training basis of playing footie every night, then once a week we would do an 11 mile flat out road run up into the hills and back.
I was 15, which probably explains why I got away with it, and managed a 3:30 time.
When I was fell running, I did a weekly training of 3 miles to work and back 5 days a week, so 30 miles, plus a 2 hour Tuesday night run, then a Thursday night speed session, then a race on sunday, or a 2-3 hour fell run instead.
There is some old Kenyan or Ethiopian quote about running; 'Run every day, and enjoy every run' or something like that.
Pile it on, but do it sensibly.
I'd maybe try a slightly different approach if you want to get faster:
Target a 10k and do 8 weeks or so specific training for it - lots of short, fast stuff and a bit of race pace/ duration stuff.
Then target a half and do the same
Then target a 20m/ marathon and do the same.
For my halves and only marathon I used the Runners World training programs which worked well for me and are achievable (if you can call the amount of training required for a good marathon time achievable).
Good luck
P.S. Don't miss out the speed work. It works wonders.
But bear in mind that in a race your speed / output will go up at least 10% anyway
All IME of course