Comment on my track training as part of Marathon training

Comment on my track training as part of Marathon training

Post by pete » Thu, 22 May 1997 04:00:00


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.

Six repeats of:
B. Full 400m sprint at 1'20.
C. 400m walk/jog recovery.

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.

All comments, criticisms, suggestions, jokes gratefully received.

pete

 
 
 

Comment on my track training as part of Marathon training

Post by Michael Haye » Thu, 22 May 1997 04:00:00

Hi Pete

I will be aiming for around the same time in the Berlin Marathon. My
track work is slightly different from yours and is done every second
week. Warm up is about 1-2 km at 6 min./km  pace. Week 1 and 3 will be
3x800 m with 400 m slow jog recovery. I try and do the 800 m in around 3
min's. Week 5+7 I will do 4 repeats, 9+11 - 5 repeats and finish with 6
repeats in week 13. Warm down is about 1 km at 6 min./km pace.

What is the rest of your training like?

Michael

 
 
 

Comment on my track training as part of Marathon training

Post by Bob Saroc » Thu, 22 May 1997 04:00:00


Quote:

> 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.

> Six repeats of:
> B. Full 400m sprint at 1'20.
> C. 400m walk/jog recovery.

> 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.

> All comments, criticisms, suggestions, jokes gratefully received.

> pete

If you just trying to improve your marathon time (as opposed to also
improving 5k, 10k times), I'd be doing longer distance repeats.

My thoughts:
warm-up :  mile seems fine, but I'd do it slower

repeats:  Starting at 400m is fine, but I'd increase to either 800m or
1600m, with 200m/400m recoveries.  6 repeats seems fine.  I typically do
them around 30 seconds per mile faster than goal marathon pace, but I've
also seen literature that suggests alternating between 15 and 30 seconds
faster.

--
Bob Sarocka
Lombard, IL

 
 
 

Comment on my track training as part of Marathon training

Post by Miles Laki » Thu, 22 May 1997 04:00:00

Quote:

> 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.

> Six repeats of:
> B. Full 400m sprint at 1'20.
> C. 400m walk/jog recovery.

> 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.

I'm no marathoner, so my reply will be more in the form of some thoughts
rather than answers.

I'm assuming that your overiding ambition for your running is to get
under 3:30 for the 42.2 km. That's 5:00 /km, and 2:00 /400m.

Also I see you've done 3 marathons now, so you are well adapted to high
mileage training.

While I've no doubt that moving your 400 repeat time down from 1:20 to
1:10 will improve you as an all-rounder, I'm not at all convinced that
this is likely to have significant impact upon your target of 105.5

If you want to stay with 400m as your repeat distance I'd say that you
want to lose that 400m walk/jog recovery. Take that to 60s, say 200m
jogging. Even if it is then necessary to ease up to 1:25, you are still

How about longer repeats? Move towards your marathon pace of 2:00 and I
should imagine that 1600m or 2000m repeats wouldn't be destructive. This
would be the way to become well acclimatised to your target race pace.

minute recoveries would be very reasonable. I don't know what to suggest
for someone who would be much more resilient to high volumes.

Criticism from real marathoners very welcome.

  Miles

 
 
 

Comment on my track training as part of Marathon training

Post by Trione » Thu, 22 May 1997 04:00:00

Pete:

I am no expert on pure marathon training. However, I am a
triathlete and have limited time to train for running with
two other sports to do. Never the less, despite only 3 - 4 run
workouts a week and about 35 miles of total running a week
I have been able to run 2:40 for a marathon recently.

The key workouts for me in addition to my long run are hill
repeats, tempo runs at race pace and intervals on the track
or some type of measured loop. I think that you may be
concentrating too much on the speed with the 400 m repeats.
These are helpful, but the foundation of your quality training
should be 1/2 mile, mile and even 2 mile repeats at or just
above your anaerobic threshold. This will improve your ability
to hold on to your goal race pace. Let's face it a marathon is all
about holding on for as long as we can.

Steve Fleck

 
 
 

Comment on my track training as part of Marathon training

Post by Robert Harringto » Fri, 23 May 1997 04:00:00

Quote:

> 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.

Quote:

> 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.

Quote:

> 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.

Quote:

> All comments, criticisms, suggestions, jokes gratefully received.

> pete

Good luck!
Robert
 
 
 

Comment on my track training as part of Marathon training

Post by Didealis » Sat, 24 May 1997 04:00:00

Subject: Re: Comment on my track training as part of Marathon training

Date: Thu, 22 May 1997 14:58:46 -0700

Quote:

> 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.

Quote:

> 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.

Quote:

> 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.

Quote:

> All comments, criticisms, suggestions, jokes gratefully received.

> pete

Good luck!
Robert<<

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)

 
 
 

Comment on my track training as part of Marathon training

Post by pete » Thu, 29 May 1997 04:00:00

Thanks to everyone who gave advice.
I'll let you know how I get on.

pete