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Oct 2011
11:48am, 26 Oct 2011
6,076 posts
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Joopsy
Ruth, Amsterdam.
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Oct 2011
11:57am, 26 Oct 2011
9,487 posts
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RuthB2
are you stalking me?
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Oct 2011
12:00pm, 26 Oct 2011
6,077 posts
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Joopsy
Yup.
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Oct 2011
12:17pm, 26 Oct 2011
16,608 posts
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HappyG(rrr)
Like emdee said, I do most long runs 2 min per mile slower than MP. And recoveries. I only do long runs quicker than that when my plan says to do some MP or what not. Maybe 4 weekends in teh whole 18 week campaign. I do 1 x speedwork per week (tempo or intervals) cos that's what plan says. But everythign else is slow n easy.
However, I'm a bit rubbish (not absolute rubbish, but relative to shorter distances) at mara compared to my 5K / 10K time. Maybe that's why, cos I do my long runs too slowly?! :-)G
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Oct 2011
12:34pm, 26 Oct 2011
9,488 posts
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RuthB2
Not even a bit rubbish, Happy. i won't hear of it!
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Oct 2011
12:44pm, 26 Oct 2011
13,659 posts
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flanker
I'm nor convinced those calculators work - they assume you are at your optimum for each distance, and specificity of the training says that if you're training is optimised to maximise your marathon time, then it won;t be the optimum training for a 5k or 10k. Plus most people's physiology will be naturally aligned to one type of event or the other. (mine is aligned to rolling around in the mud and drinking beer)
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Oct 2011
12:47pm, 26 Oct 2011
9,489 posts
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RuthB2
also, I know I need to be careful to not use them as an excuse to grow complacent. as in 'ah, well if I did x 10k, then I can do y marathon. It still needs full-on training to achieve.
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Nov 2011
8:42pm, 4 Nov 2011
220 posts
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john_n
Evening all. I have been struggling with injury for the last couple of years, and have recently made a conscious decision to up my mileage regardless of the injuries as this does seem to make them worse, and means I can get back to enjoying my running.
One of my outstanding goals is the sub 3:30 Mara. I did my last Mara at Luton in 2009 just as my injury problems were starting and was looking good for a sub 3:30 until the dreaded 20 mile point.
The thing I have found through my training and marathons so far is that I am simply not good at running long distances, even in training. They are a real stuggle, so training, even at a slower pace, feels as draining as racing.
The pattern in all of the marathons I have done is run 1:XX for the first half and then around 2:00 for the second half, and a good hour for the last 10K.
I have put a lot of training miles and lots of 20 milers in training.
Maybe I just have to accept that I don't have the right build for Marathon running. But I am interested in any suggestions for how to get to the point where I can train longer distances comfortably!
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Nov 2011
9:00pm, 4 Nov 2011
16,667 posts
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HappyG(rrr)
How many miles do you do a week on average john?
20 milers are great, but your total endurance comes from combination of distance strength and total aerobic base. The latter comes from lots of training hours per week (usually running but can be other aerobic sports such as cycling).
I would say 25 - 30 miles a week or 5-6 hours, is minimum. Also core, strength and flexibility is all useful for when you are tired at those later stages.
So, not just about the 20 milers, imho. Good luck. :-)G
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Nov 2011
9:44am, 5 Nov 2011
221 posts
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john_n
HappyG(rrr) - around 130-160 a month when marathon training or around 17-20 hours/month running plus some 5-a-side, skiing, riding depending on the time of year.
Maybe what I need is to up the overall mileage but down the intensity and try and make the longer runs less of an effort.
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