My two cents:
1. Keep your mileage up, even increase it a bit, no more than 4-5 miles per
week. The base of mileage (avg miles/week over the last 6-8 weeks) you
build is the foundation to your training. Generally speaking, the larger
the base, the stronger you will be and the faster you will run.
When I ran 40 miles/week I ran 3:20. After a couple of years of focused
training, I was running in the 90's per week, and took about 45 minutes off
of that time. This is way out there on the fanaticism scale, I know, but
the base mileage is as important as the smart workouts in getting the most
out of yourself. Smart workouts are what I call scheduled fartleck, pace
running, interval work, and shorter races. The combination of base + smart
workouts gives you the best performance.
Don't worry about pace at this time. Speed is not important at the early
phase of a buildup to a race.
2. Speedwork is the last phase of training; typically one gradually brings
speedwork into the schedule and it becomes more *** as the race nears.
3. I've never done weight work on my legs (it messes up my training
schedule), but I have a friend who is a very strong ultrarunner who swears
4. You don't need to do anything to stimulate muscle growth -- look at the
fastest runners; they're the ones with skinny legs without much of a fat
layer. It's the invisible stuff, the muscle enzymes, circulatory
efficiency, and trained muscles that make for speed. I find that the less I
weigh (and the smaller my legs are), the faster I run. (I'm 5'8" and 148).
A normal 15-20% protien diet is all you need.
> I've been reading Bob and Shelly-Lynn Glover's Book "The competitive
> runner's handbook" and it seems to competently address your questions. You
> may want to buy it or check it out at your local library.
> > Got a question. and I'm looking for advise.
> > I'm currently running 30 to 40 miles a week(been doing for the last
> > doing long runs on the weekends from 10 to 16. I'll be begining a 16
> > marathon training schedule in the begining of June. This will by my
> > marathon. My goal is 3:40, but I need to work on my pace and speed. So
> > the next 6 weeks I want to build up some more leg strength (weight
> > and concentrate on speed work until the real training starts. I will
> > be eating more protein to help leg muscle growth. I was wondering if it
> > a good idea to this while cutting down my weekly mileage to around 15 to
> > miles per week until the beginning of June? Is it a good idea to bring
> > weekly mileage this low before the training begins?
> > Any advise would be helpful,
> > Tom