Marathon training speed work question

[thom]

I know questions on marathon plans have been addressed a lot recently, but 'tis the season for them.

Anyway, I've found a plan I generally like to base my training on, and I hope maybe I can mostly stick to a real plan this go around. That's big for me!

As it gets into the later weeks though, it includes 2 speed workouts some weeks. For example, it might have 8 miles with 6 at tempo on Tuesday and then 5 x 1 mile repeats on Thursday. There is always at least one easy run as well, but I'm wondering if this could be a bad deal? I feel like the long run is already a hard workout, so I don't know if 3 hard workouts / week is too much?

I think it's only 3 or 4 weeks like this, so I suppose I just need to play it by ear and see how I feel. {Because, let's be honest, I will miss runs here & there.}

For shorter training I'll definitely do 2 speed workouts per week, but with that much mileage I just feel unsure. I don't want to derail my efforts by getting injured.

Also -- this is my 3rd marathon & goal is sub - 4 hours. THanks all.

[runaways]

What kind of weekly mileage are we talking?

I've got marathon number 3 in a week and I'm also hoping for at least sub-4:00. Personally, I feel like 2 true speed workouts in a week would have been too much for me throughout this past cycle in the high mileage weeks, which is where it sounds like yours are. That said, I did do one speed work session plus at least 8 miles at race pace every week. I would think you'd have to pick between race pace and more speed though, and I don't think I'd want to give up the pace work. I'd be inclined to change the second one to something else, but interested in what everyone else has to say.

[thom]

runaways - a lot of the middle weeks are mid 30's with peak weeks at 45 I think. I like that it's relatively manageable mileage while still having some aggressive workouts.

However -- I love your point about goal pace runs in that 9:00-9:05 range. This plan doesn't have a lot of them. They list the tempo runs at 8:40-8:45, which is about my half marathon pace and still a slower tempo. But, I think I may switch the tempos to goal marathon pace for a lot of weeks.

What plan are you following? Hope you meet your sub - 4 goal!

[runaways]

Jan 11, 2014 18:14:25 GMT -5 thom said:

runaways - a lot of the middle weeks are mid 30's with peak weeks at 45 I think. I like that it's relatively manageable mileage while still having some aggressive workouts.

However -- I love your point about goal pace runs in that 9:00-9:05 range. This plan doesn't have a lot of them. They list the tempo runs at 8:40-8:45, which is about my half marathon pace and still a slower tempo. But, I think I may switch the tempos to goal marathon pace for a lot of weeks.

What plan are you following? Hope you meet your sub - 4 goal!

I think I followed the Hal Higdon intermediate plan for Chicago, but I mixed up the paces a lot because he doesn't designate anything except pace work if I recall correctly. I had 14 weeks between Chicago and Houston so I've been doing a sort of modified Pfitz 12/55 to up the mileage but still be able to work around school and interviews. I think I've averaged in the mid to high 40s and peaked at 52. I've been doing my pace work around 8:45-8:50 which I hope is reasonable. I'm still not entirely sure.

Based on what you said, what I'd do is probably run the tempo runs faster, at a true tempo pace, and make the other set a workout at goal pace. If a sub-4:00 is reasonable for your current fitness level (post-training, of course), then I'm wondering if doing a lot of work in the 8:40 to 8:45 range actually may not do a whole lot for you.

[clseale]

I like runaways suggestion. I technically had some weeks with three speed workouts, but they all varied greatly. Like, in my toughest week, I had a long tempo, 8 miles w/6x100s & then long run w/12 @ MP. The two workouts you posted are no joke for the same week! I'd rather drop one & then get some experience at MP.

[thom]

Thanks ladies. It's always helpful to just get outside perspective.

I'm thinking my tempos should maybe be faster 8-8:10 (like 10K pace) and maybe I should aim for slightly below 9:00 for the goal pace runs. I think I'm going to nix the idea of two longer speed workouts in one week though.

[ebeth]

Do what runaways said.