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Advanced Marathoning by P&D Any tried the schedules?

2 lurkers | 86 watchers
Dec 2008
10:25pm, 22 Dec 2008
7,159 posts
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Well done MtR, but where do you draw the line re these plans - do you stick to it or do you not?
Dec 2008
10:51pm, 22 Dec 2008
212 posts
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MattTheRat
JB: I take the plan, type it into a spreadsheet, then adjust it to fit into my life. So I move the MP LSRs to coincide with the HMs I have planned, move stuff within the weeks to fit in with my plan etc. Then I try and stick to the new plan. So for this week, I knew I was going to be off work for 2 weeks, so no cycling and lots of time => extra running.

Having read the book several times and followed the plans twice, I know what I can fit in my life, and what I can't. And I can get pretty close to P&D. So although 8 miles aerobic wasn't on the P&D plan, it was on mine. (And starting a plan with a rest day is stoopid)

My current dilemma is about pace. Should I continue to run quick stuff at 5k/10mile pace for intervals/tempo respectively, or slow down to 10k/MP as a number of the faster runners I know are advising/doing (more marathon specific and better for high mileage)
Dec 2008
10:55pm, 22 Dec 2008
18 posts
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Not bad for a rest day Matt, first day for me and a rest day too, but without the hilly 8 miles. Due to Christmas, work and a xc race on sun I have moved all the sessions in the schedule around this week, starting with sunday's 12 miles tomorrow but should still do the same mileage - 33.

Good luck everyone with your training.
Dec 2008
11:11pm, 22 Dec 2008
7,163 posts
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Very interesting MtR - from what I can see, you appear to have the vadio base and I'd say you should do more of the quicker stuff (as I intend to)
Dec 2008
9:09am, 23 Dec 2008
273 posts
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Pricey_
MTR, not sure what you'd class me as (in terms of the "faster runners") but I've run 1:12:44 for a half marathon which by most calculators indicates a 2:34 marathon. My performance at FLM this year was a bit off target (2:40) due to a stitch and I ran 2:47. I'm taking a break from marathons for a while to work on speed at shorter distances. The aim is to then carry that into the full marathon.

Anyhow, I'd suggest you keep tempo & interval work IN your schedule. They shouldn't be your main focus but WILL benefit you. You do also need to build in the MP stuff as well though. By using the P&D schedules, you'll do this anyway because the schedules include these components. The schedules have worked for you before, so why should they not now?
Dec 2008
10:48am, 23 Dec 2008
2,878 posts
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Marts
MTR - My plan is 5k pace for the intervals and HM pace for the tempo runs with last mile of those at 10k pace but I'm Freestyling a bit and have swapped a tempo run for a NYE 10k race.
Dec 2008
6:51pm, 23 Dec 2008
325 posts
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IanRunner
Stephen, Are you still using P&D's schedules for the shorter distances, like 10k and half marathon?

Also are you doing tempo and intervals every week in your training?

I think Im lacking speed over the shorteer distances, especially the 10k and to be honest Ihavent done speedwork that regular since following P&ds marathon schedule.

Im hoping to get their book RR4SR for christmas.
Dec 2008
8:48pm, 23 Dec 2008
213 posts
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MattTheRat
SP: I will keep tempo and interval sessions in the schedule, the only issue for me is whether to run them at 5k/10M pace or 10k/MP. I've been doing the former (as per P&D), but a couple of good runners have been explaining that they do the latter (with excellent results), adding in quicker stuff after FLM for the summer season.

JB: I do worry that my tweaking of the plan can take it too far away from P&D, so I went back to look at w1 of the 18/70 plan that I'm following:

M: Rest
T: 8 miles inc 10x100 strides
W: 11 miles
T: 5 miles
F: 9 miles
S: 5 miles
S: 15 miles

All I'm doing this week is eliminating the rest day, and moving it to Christmas Day when I will run a slow 6 miles with my son. Oh, and I have my minimum run set to 6 miles, but sometimes at a slow pace (8-8.30mm)

M: 8 miles
T: 11 mile
W: 6 miles
T: 6 miles
F: 10 miles
S: 6 miles
S: 15 miles
Dec 2008
9:55pm, 23 Dec 2008
274 posts
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Pricey_
IR > Have still been using the P&D theory in my training. A typical week looks like the following:

M: Rest
T: AM 5 easy, PM 10 inc strides
W: 13 inc 6 * 4:00 @ 5k pace, 2:00 recovery
T: AM 5 easy, PM 6 easy
F: AM 5 easy, PM 10 inc 6m @ HMP
S: 8 easy
S: 17 progressive (ending at MP)

The Friday AM run is a new addition but this was the basis of my training from Aug - Oct and improved 10k from 35:17 to 33:28 and HM from 1:15 to 1:12:44.

Since end of Oct have struggled with illness (first tonsillitis, now a cold) but will picking this up again soon in preparation for a March HM.

I've also trialled replacing the strides session with another interval session of 6 * 2:30 @ 5k pace with 1:15 recovery. Will probaby do that once every few weeks. Easy week every fourth week.

I honestly don't see the point of running tempo run at MP instead of 10m/HMP pace. The whole purpose of tempo is to improve Lactate Threshold. Maybe there's another explanation for doing that but I can't see it. MP runs are useful, but so are tempo. Both should be included in your schedule
Dec 2008
11:16am, 24 Dec 2008
326 posts
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IanRunner
Stephen,

Looks good. You should be looking good for sub 70 in March if everything goes well.

I am right in thinking you do your intervals for time rather than distance? I've read about Daniels suggesting this. Is there any reason why you do it this way? Just interested thats all.

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