JBD
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Emergency Training Plan RequiredI am entered for the Abingdon Marathon on 19 October and I really want to do it, will be my second marathon after snowy Bungay back in April.
However I have got to less than 6 weeks to go and am concerned that I am under trained. I am doing the Bristol half marathon on Sunday which should be comfortable enough, but when I look back to the build up for Bungay (half marathon, essex 20, club 'ultra') I seem to have let time go by this summer without doing enough long runs.
Any of you coaches or knowledgables out there like to offer me a training plan that will see me through...I just don't know whether I should be doing a 20 miler next week, or better off doing 12/15 milers...confused, expertise required !
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Karl C
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OK, leaving it a bit late there mate.
But, can you give us a breakdown of your training/no-training so far (especially your long runs) and we will all chuck our two pennath in !
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JBD
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Hmm, well slightly embarrassing really:
Done quite a few short social runs, at slow pace, and then some fast miles to go with them on my own, but long runs:
10/08/08 - 13.2 miles (1hr 55mins)
14/08/08 - 5 at lunch time plus 8.65 with club
17/08/08 - 10 miles
21/08/08 - 10 miles (part with club)
Since then I have tended to do like I have in the last week, a 6 mile lunchtime run, a 4.5 mile evening run, and 7.2 miles this very lunchtime (very comfortable).
No qualms about a half marathon this sunday, but i just need some advice on what runs to do to be vaguely ready for a marathon....
Cheers anyone !
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bobby
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Steve I would suggest that you up you long runs over the four weeks after this weekends half to l5m l8m 20m and then back to l6 for the week prior to you marathon. As you say you have left it a bit late. But nil desperandum, basic training should hold you in good stead.
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JBD
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Ok, so normal club runs or equivalent during the week and long runs at those distances on Sunday then....
Hoping to do Ingatestone 5 so maybe do a longer one during that week after then....ok, so I have a plan A then.
Cheers !
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mArKw
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Steve
As someone who 'normally' does stupid long / hard events with little or no training, I think you have the right type of plan there. Work backwards from the event, give yourself two weeks of easy taper distance wise and work out how far you need to run for each week until the beginning of the taper.
Personally I wouldn't ramp it up too much. Maybe just keep it to about 18 miles max, about 3:00-3:20 running time. It's better to run time wise for this but if you don't know how you are, then run length. Keep long runs consistent but jump up a to reasonable distance (say 15 mile) and then step up from there. Maybe worth doing a longish warm up and cool down for Bristol, just to get that 'time on feet' going. Make sure you take some energy with you (drink, gels, bars, Gurls). Sorry bit of Father Jack there.... You body may not have trained it's energy resources for long distance, so it will need topping up.
This is then supported by your normal 'base' week runs, but make the Thursday run (or similar) longer (about 9-10 mile, 1:20-1:30 running time). Don't forget to warm up, stretch fully to avoid injuries and keep cross-training. Is the tennis season still going?
How's that?
Mark
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Ernie
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Steve, doing a 20 mile training run with Karl on the 21st Sept if you like to join us.
At least this may help in building your confidence for the big event or then again it could have a detrimental effect ?
Basically if you don't do the training , you suffer more.... thats life !
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boabmac1
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Keep eating, drink plenty and believe in god.
This works for me Steve- 3 weeks to Loch Ness!
Good luck at Abington.
(ps don't try and keep up with Steffan)
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mikey
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Steve
Reading the above, theres a lot of good stuff there
Would agree with working back from the event
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Give yourself an easy weekend the week before the event 10 / 12 miles
Make your longest run 2 weekends before the event
18ish is usually fine
So how to get to 18 ?
I believe in the 10% rule
never increase your long runs by more than 10% a week
If youre happy doing a half this weekend that would give you a ramp up of :
13 - 14,5 16 17,5
You can cheat of course
At the end of your half, how about jogging back down the course to the 12 mile marker, then jog back. This will give you a 2 mile warm down and a 15 mile long run
Ramp up now looks like this :
15 16,5 18 19,5 --------- Maybe a little step
As always seems like a compromise is in order
How about, do the warm down after the half and follow this simple ramp up :
15 16 17 18
Who said marathon training had to be complicated ?
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JBD
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Much appreciated folks. Good advice and no-one saying forget it then, that's good !
Right, will sort out my diary with appropriate plan, and try and run some of my mileage as part of other runs to make it less arduous i think....
Good, excellent, thanks all. 
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mikemoreton
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Good luck Steve. Just go and enjoy it.
Sorry, but since the bookies took a hammering (See Bob), there will be no tins of Stella for each minute under ther 4 hours.
Regards
MM2
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