Subject: Re: Comment on my track training as part of Marathon training
Date: Thu, 22 May 1997 14:58:46 -0700
> Hi there fellow runners,
> I have done 3 marathons and am looking to get below 3H30 at the Berlin
> Marathon in September.
> I have recently started going to the track once a week with a view
> to improving my speed.
> Please comment on my track work, am I doing enough? of the right
> quality? will what I do actually improve my marathon speed??
> A. A one-mile warm-up jog slightly faster than marathon pace.
This is a mistake. You should never "warm up" at race pace, even if the
warm up is "only" 8m/m.
I'd substitute 3 *very* easy miles.
> Six repeats of:
> B. Full 400m sprint at 1'20.
> C. 400m walk/jog recovery.
Not bad! You might want to alternate your 400's with miles, that is, one
week do 400's, the next do miles. I think for the marathon mile repeats
*at least* once a month are essential.
> My intention over time is (i)to increase number of repeats, (ii) cut
> down my sprint time to say 1'10, and (iii) move to a full jog recovery.
4 months of interval running seems excessive to me. I used to be a big
advocate of year-round intervals, but no more. In my view, 10 weeks on 3
months off is optimal.
> All comments, criticisms, suggestions, jokes gratefully received.
Pete---while sprinting flat out will probably help you somewhat, in
training for the marathon, I believe you would be better served by
emulating the really fast 10 000 metre runners such as Salazar (27:25 PR)