I am running a marathon on Sunday 15th October and don't want to approach it too burned out. My plan for the next 3 weeks is:
This week - 2 x 5k (1 tempo, 1 internals), 1 x 20 mile run (Saturday, at or just over marathon pace). 2 x cycle commute in to work (12 miles each way on a fixie).
Next week - 2 x 5k (1 tempo, 1 internals), 1 x 10 mile run (Saturday, at just under marathon pace, possible with a few intervals throw in). 2 x cycle commute in to work
Marathon week - 2 x 5k (Monday and Wednesday, both at a gentle pace), maybe 1 gentle mile on the Saturday morning to clear the legs.
Written down this still seems a lot, is it? For reference I'm aiming at just under 4 hours and am feeling pretty fresh.
How many long runs have you done in the past few weeks? id possibly bin the 20 mile run and replace it with some mile efforts at race pace with plenty of rest. I've found reducing volume but maintaining a bit of intensity works for me, but with all things its what ever works for you best.
I wouldn't do 20 miles around marathon pace 2 weeks out. In fact I wouldn't do it any time (apart from the first 20 of the marathon, obvs). I wouldn't do 10 faster than MP a week before either! You've already got some faster running planned so I'd take those longer runs more steadily.
I traditionally do something like 2x2k at marathon pace on the Thursday before, as much as anything to remind myself how ridiculously easy it feels at the start of the race.
Smart arse STW comment: your definition of tapering surely depends on what you were doing before 😉
That's ringing alarm bells for me.20 mile run (Saturday, at or just over marathon pace)
20mi at/over marathon pace should be leaving you pretty screwed and certainly not in a position to be doing midweek intervals the next week.
your definition of tapering surely depends on what you were doing before
That's not unfair actually.
So, typical week at the moment:
2 x 5k, 1 fast (20 minute pace), 1 intervals (normally 2 mins at 6 minute miles, 2 mins at 9 minute miles)
1 x long run (it's been going up 2 miles per week, 18 miles weekend before last, Velo Brum messed things up a touch), trying to be just under marathon pace so 8:45 mins per mile.
2 x cycle commutes (12.5 miles, 850 feet of climbing each way, on a fixie at an average of around 14.5mph)
1 x other (either a longer bike ride, 50 miles at 17mph ish or a long ish run 8 - 10 miles at 8 min per mile pace)
I always have 1 rest day and the commute days always feel like a rest as I don't find it too hard at all.
Yeah agree with all the above...20mile 2 weeks out is nuts.
Is 18 your longest run?
Yes, 18 miles is the longest run so far, no ideal, but we are where we are.
I think your plan looks good
(Ignore the doom mongers I ran a half marathon at a steady pace 5 days before my marathon as I was woefully short of training and I think it helped, I think you just have to go with what you feel is right for you)
Yes, 18 miles is the longest run so far, no ideal, but we are where we are.
I know people who don't do anymore than 16 miles in training as their longest run, yet still manage sub 3 hour marathons. I wouldn't worry about distance now, your more likely to injure yourself doing that. You'll be fine.
Forget the 20 this weekend, and if it were me I might drop down to maybe a Half. 8 or 9 easier w/e after. If you're convinced you need a long one for confidence do it tonight. Your big unknown is what happens when you get beyond 2-3h plus and I think it's too late to find out really. Some of that will be in your head. You'll be fine of course, have a strong head! My longest before my first marathon was 15-16, but that was trail and I wasn't too bothered about time.
I'd say the volume looks fine, but not the pace. I run very little at or near marathon pace, and certainly not a 20 miler 2 weeks out. Slow the 20 and 10 milers down a bit, should be fine.
Obviously everyone's different, and it does depend on what you've done up to this point. Not trying to willy-wave, but for reference I ran 2:35 in London this year, so do have a bit of perspective on things 🙂
Cheers, Rich
Birmingham International right? Me too! Ran 14miles at the weekend, longest I've ever run. Sub 4-hour would be lovely but tbh I'm not too fussed - running for charity so getting to the finish is more important for me given training started with 8weeks to go. Lungs aren't working hard at all at marathon pace but achilles/knees started to complain towards the end of the half- probs as I've had 3 weeks off for illness 😆
Don't stress, it'll be grand. You in the red or blue wave?
Birmingham International right? Me too!
Yep, that's the kiddy. Red wave I think, look out for the tall guy in orange looking pained!
Thanks all for the thoughts, I feel like I need the 20 this weekend as much for my mind as for my body, just to prove to myself I can go that far.
Re. pace, because I've been working up from nothing (literally, 12 months ago I couldn't run to the end of my road) I've sort of plucked 4 hours out of the air, I figure if I can do 18 or 20 miles at 8:40 pace then doing 26 at 9:05 pace should be doable.
I'll be the tall ginger guy in blue, also looking pained. Red wave too, and I also picked the 4hr target at random due to having no long distance experience- sounds like we may be quite similar hah!
I agree with the mental state thing, I'll be doing a long run either this weekend or the following midweek to prove I can do it. Won't be fussed about pace, more about avoiding injury with 2 weeks to go.
Best of luck!
no ideal, but we are where we are.
perfectly ideal, the extra 2 miles won't teach you anything you don't know already. Other than a mental barrier I guess. Do the 20 by all means but personally I wouldn't be bothered over much.
I don't do anything other than gentle/slow in the week before just to keep everything loose.
Get your 20 done this weekend.
Loads of time to recover just don't get injured, if something niggles back off and remember.
20 for me was a big psychological barrier, I knew if I could run 20miles in ~3 hours then on the day I'd be able to go a touch quicker and add a 10k on top.
Managed to sneak under 4hours on the day and was pleased...
How's it going fella - ready for Sunday?
As it goes, I've got a big-ish run Sunday (not sure how far - get the map on the start line!) and did the stupid last minute training thing too. It'll be fine 🙂
How's it going fella - ready for Sunday?
OK, thanks for asking. I did the 20 miler 2 weeks ago which felt really good and I'm glad I did it, then did 10 miles on Saturday which was also spot on. Then did a really easy 5k on Monday and my calf was stiff and a little painful, felt like I'd aggravated an old injury which is not ideal. So I've decided I'll do no more running until the big event now, I'll likely do a couple of easy bike rides to keep my legs moving but that's it. I'm hoping that rest combined with some ice on it in the evenings and a bit of gentle massage will mean all is well for the big event. Worst case, I have to strap it up and down ibuprofen!
Then did a really easy 5k on Monday and my calf was stiff and a little painful
A classic case of ... Taperosis .... 🙂
You'll be fine, enjoy .... and don't go off too quick ... its a marathon not a sprint 🙂
Good Luck
FWIW I'd do a quick 5km run today or tomorrow, something like a fartlek with a bit of speed work just to keep your legs fresh. The day before the big event you could do a gentle 20min run to loosen up, but that would be optional.
random fact: the east germans discovered/invented tapering (alongside state sponsored industrial doping).
FWIW I'd do a quick 5km run today or tomorrow, something like a fartlek with a bit of speed work just to keep your legs fresh. The day before the big event you could do a gentle 20min run to loosen up, but that would be optional.
That was always my plan, but I don't want to aggravate this calf niggle any more than needed. 30 mins on the turbo tonight at a relatively high cadence should keep my legs fresh and not do any more damage to the leg.
Done, 3:55, cycling’s a walk in the park compared to this running lark, that was bloody hard work.
Done, 3:55, cycling’s a walk in the park compared to this running lark, that was bloody hard work.
Good, innit? 🙂
And congratulations!
Well done fella 🙂
Tick! Nice debut
Good work! Great time!