Track interval training for Marathon - any advice?

Track interval training for Marathon - any advice?

Post by pete » Fri, 10 Jul 1998 04:00:00


I have recently found a running track nearby and so can get
some interval training done.
My goal is the Berlin Marathon in late September and I'd like
advice on what sort of interval training I should do on the track.



walk/jog recovery.

My goal time for the marathon is 3H30. (PB is 3H37)

Question is, should I be doing longer reps? Or more reps? And
am I doing too much recovery? Too little?

I am prepared - and have the time - to do 2 track sessions a week.
And could spend an hour each time if necessary.

All advice welcome.

Thanx in advance
pete

 
 
 

Track interval training for Marathon - any advice?

Post by Miles Laki » Fri, 10 Jul 1998 04:00:00

Just a thought Pete, but it might be useful to know the context for your
track training, i.e. how will you conduct the rest of your training
(weekly mileage, LSD, long 'n fast) ???

*If* I were building up to a marathon (I've never run one) I would
PRIORITISE my weekly training in the following order:

  1) Pure Distance - the infamous LSD, building up towards the 20+
milers

  2) Long 'N Fast - if you're a 'seasoned' runner you should be able to
handle this

  3) Speed - e.g. 800 - 2000m repeats with other variables
pace/volume/recovery

All of these facets play their part, but no point in stressing the track
work if you don't practice fast continual running (60 + mins???). And no
point in emphasising that part of your training regime till you've got
the fundamental endurance you'll need on the day.

And, of course, these points of focus are not clearly delineated. For a
newer runner there probably won't be much distinction between LSD and
Long 'N Fast. Start doing 'extended' repeats (3000m +) and it becomes
tantamount to a tempo run. Similarly for very short recoveries.

So the 'big picture' is always very important. Twice a week down on the
track might (or might not) give you the best 'bang for the buck' for a
late Sept marathon.

Just as an aside, did you see the post about the sub 3:00 marathon with
walking breaks??? (Sorry, forgot who that was). I thought that was very
interesting.

  Miles

Quote:

> I have recently found a running track nearby and so can get
> some interval training done.
> My goal is the Berlin Marathon in late September and I'd like
> advice on what sort of interval training I should do on the track.



> walk/jog recovery.

> My goal time for the marathon is 3H30. (PB is 3H37)

> Question is, should I be doing longer reps? Or more reps? And
> am I doing too much recovery? Too little?

> I am prepared - and have the time - to do 2 track sessions a week.
> And could spend an hour each time if necessary.

> All advice welcome.

> Thanx in advance
> pete

--
 "Focus. Relaxed Form. Stay smooth. Flow. Breathe."
  - gapo '98

Cut the .over.the.rainbow if you prefer to reply by email

 
 
 

Track interval training for Marathon - any advice?

Post by Stephen Fle » Fri, 10 Jul 1998 04:00:00

Quote:

> > I have recently found a running track nearby and so can get
> > some interval training done.
> > My goal is the Berlin Marathon in late September and I'd like
> > advice on what sort of interval training I should do on the track.



> > walk/jog recovery.

> > My goal time for the marathon is 3H30. (PB is 3H37)

> > Question is, should I be doing longer reps? Or more reps? And
> > am I doing too much recovery? Too little?

> > I am prepared - and have the time - to do 2 track sessions a week.
> > And could spend an hour each time if necessary.

> > All advice welcome.

> > Thanx in advance
> > pete

Pete,

If you are new to the track I would stick with the shorter intervals 400 - 1000
for a month, perhaps a bit longer. This will give you  better sense of pace a
rythmn. You should then move up to mile repeats and two mile repeats at a pace
that is a bit faster than your 10K race pace. These should be your key quality
work-outs. I would think that once a week on the track and another fartlek/tempo
session away from the track where the emphasis should be on running at or just
below your marathon race pace for extended periods of time( 15 - 30 min), is all
of the "quality" training that you need.

Steve Fleck

 
 
 

Track interval training for Marathon - any advice?

Post by Sam Call » Sat, 11 Jul 1998 04:00:00

I would recommend mile repeats at race goal pace.   Start with 5 and add no more
than 1 repeat a week.

Some say recover for the same amount of time as the run.  I buy this for
beginners.

Once you work up to 13 repeats there is little need to do more.

You can increase the overall intensity by decreasing recovery time between
intervals.

 
 
 

Track interval training for Marathon - any advice?

Post by Mike Robilla » Sun, 12 Jul 1998 04:00:00


Start with 4 or 5 build to 10 2 or 3 weeks before race date.

built long run to 16 - 20 mile every other week


Eat drink and get plenty of sleep

mike