Coach for Cash: Training Program: Coach B
Friday, December 4, 2009
The following is Coach B's overview...
Train to run a PR in the 10k to half marathon distance in a race 5-6 weeks out from the marathon. The trouble is finding a race at that distance during that time of year in this area. You can run your favorite 10k type workouts during this period. You’ll see I kept most of the workouts you had, figuring you liked those. Keep the long runs steady but don’t run much marathon pace within the long runs up to this point. I see you had races penciled in during this time, which are great.
5-6 weeks out, flip over to marathon training. One workout per week is spent working the range from marathon pace down close to HMP. These are long 3-6 mile repeats. For me, I ran them in the range from MP down to 20 sec. faster than MP (not quite HMP). This will develop your cadence and comfort running in this range and allow you to run negative splits. This is your medium long day of the week.
The other workout per week is an AT run (8-12 miles depending on how you feel). The last piece is your long run where you run at MP for a portion of it. The key long run is the 20 miler 4 weeks out, closing the last 12 at MP. I wouldn’t worry about staleness and running at faster paces during this key period. The idea is to run as much as you can at the ranges at slightly faster than MP, MP and up to AT pace. I’m relatively injury prone so I think it helped not running faster paces during the toughest weeks.
Not sure about running that 15k race, unless you incorporate it into the 20 miler workout above. Although I’m not a fan of running races as workouts in general. Races are for racing.
I agree with the 2 week taper in your plan but changed the workouts around.
* Timothy
Train to run a PR in the 10k to half marathon distance in a race 5-6 weeks out from the marathon. The trouble is finding a race at that distance during that time of year in this area. You can run your favorite 10k type workouts during this period. You’ll see I kept most of the workouts you had, figuring you liked those. Keep the long runs steady but don’t run much marathon pace within the long runs up to this point. I see you had races penciled in during this time, which are great.
5-6 weeks out, flip over to marathon training. One workout per week is spent working the range from marathon pace down close to HMP. These are long 3-6 mile repeats. For me, I ran them in the range from MP down to 20 sec. faster than MP (not quite HMP). This will develop your cadence and comfort running in this range and allow you to run negative splits. This is your medium long day of the week.
The other workout per week is an AT run (8-12 miles depending on how you feel). The last piece is your long run where you run at MP for a portion of it. The key long run is the 20 miler 4 weeks out, closing the last 12 at MP. I wouldn’t worry about staleness and running at faster paces during this key period. The idea is to run as much as you can at the ranges at slightly faster than MP, MP and up to AT pace. I’m relatively injury prone so I think it helped not running faster paces during the toughest weeks.
Not sure about running that 15k race, unless you incorporate it into the 20 miler workout above. Although I’m not a fan of running races as workouts in general. Races are for racing.
I agree with the 2 week taper in your plan but changed the workouts around.
* Timothy
1 comments:
-Like the weekly mileage
-A lot of workouts HMP and up the last few weeks, I would eliminate either the 6m @ MP or the MP miles during the long run in week 1
-Overall a lot of longer workouts that would build strength needed for the marathon
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