Trent Prough Micro
Yo Patrick-- Not sure this is really a micro thread question but didn't really know where else to get your advise on.
Wanting to go out to Tucson and run the marathon with Cronk on Dec. 10th. I think I can ramp up a hacked training plan and make it for a go at sub 3. I was going to go at this weekend for 90min., next at 105min., next at 120min., next at 135min., and then 5th at 150min. maybe, with a last week little taper to then race. How's that sound for the long runs? Paces would be my question too and then what to throw in for the other runs in the week with a day or two still bike and maybe a swim here or there . On a speed day what would be the suggested speed (Z4 or z5 stuff).
To let you know where I'm at ... I came off IMLou with a week of nothing basically, then 3 runs I think the next week in Turks & Caicos on vacation, and last week hit it 7 days straight running with some tempo runs, speed 1 day, and long of 75min.
Hope that makes sense what I'm asking and if not just ask back what the heck I mean.
Thanks Trent
Comments
Great to hear from you, and great race down there! The most important thing is to keep in the context that you've already done a ton of training this year. She hereby doesn't have as much bandwidth to do a straight marathon plan as you might imagine.
Have you put in our marathon training plan? I would start there... You can follow the basic weekly plan in terms of general running and intensity. My only changes be modifying the long run as you have noted. We can't simply have you drop in and do a three hour run this weekend!!!!
I think the long run progression to look something like The following. Please note that most of these runs should be done in the 7:05 to 7:15 minutes per mile range. You can negative split the last 15 to 20 minutes at goal race pace.
11/5: 90'
11/12: 105'
11/19: 120'
11/26: 120' (but more time at goal race pace, aka harder, than last weeks run).
12/3: 70'
Focus a lot on your running nutrition so you can get these done to the best of your ability and prepare for race day.
In addition to these long runs, our marathon plans also have a tempo run on Thursday. I suggest you get that to 10 miles and hold it there for the duration of your cycle except for the final week. It will be a nice complement to the main long run of your program.
Let me know what you think!
~ Patrick