Monday, 10 January 2011
Sub 2.45 London Marathon Training Week Two
Like A Pyramid
I asked Marius last year If I could replace one of his sessions each week with the club session [its quite soul destroying training on your own all the time and I feel training in a group brings the best out of you as well as being FUN :]
Is it ok to replace some of the hard
trainings each week in the 100 day plan with shorter type speed
I asked Marius;
"Is it possible to replace one of your hard weekly sessions
with a club speed sessions (ie 400 to 800 m efforts)each week?
Many runners find training with a group helps push them to a higher level
yet at the same time being fun! Rick"
Answer : Hi Rick and thanks for
the question. Yes, you can certainly do this but let me give you some
advice on the way to make those sessions more effective and comply
better with the rest of the 100 day marathon plan :
1. Aim for a
progressive approach to these. Meaning, you want to run each of your
400s / 800s faster and faster. Ideally you want to have about 3-4
seconds difference in time from the first to the last 400 - gradually
getting faster and faster. This makes the sessions stay less time in
2. After each of these, always do the 5 x 20/20 runs that I
talk about in the 100 day marathon plan.
3. In the marathon specific
phase of the plan, make sure that the really long sessions (type 40 min
+ 40 min + 40 min) are placed as far away as possible from these speed
sessions. Otherwise you may risk getting injuries.
4. In the tapering
period, I suggest to stick with what is outlined there or be really,
really careful on those speed sessions. The increased rest in the
tapering period makes it possible to go much faster on the speed
sessions - and it is very easy to "over-run" these then and lose some
of the marathon specific "low" muscular tension you'll need going into
Wish you all the best with your marathon training and
club sessions !
I followed this in my build up to London last year with good results.
Tonight there was a good group out and we did a pyramid session starting out running a block of about 500m and increasing the distance on each effort upto about 1000m before coming back down.
At last I felt really strong, I've been through a lot of stress over the last few months which has affected my running.
Started to cut down on drinking and eat more healthy.
Total time inc running down and back from club session and 6 x smart strides = 1 hour 51 mins