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Advanced Marathoning by P&D Any tried the schedules?

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Marts Jul 2009 1:55pm, 24 Jul 2009 3,032 posts	Quote Pin Marts I used the 18/70 schedule for FLM 09. the tune up races I just did them on a sunday instead of a saturday. sometimes I tapered down and used them as PB attempts. sometimes I didn't. Also I did swap 3 x 1600m at 5k pace for 1 x 5k race a 5k pace. The wednesday progressive runs are the hardest at the start of the programme. IMHO the progressive rune were brilliant. I did every run from 11-23miles with progressive element with last 5-10 miles at MP+10%/36s. The confidence of being able to run fast at the end of a long run, with the advantage of not having tired legs because the fast bit was only 25-40% of the run made these the key sessions in the 1st few weeks for me. The 5k paced intervals are really good too, but it's important not to run them too fast as then lactic acide builds up and it mucks up the rest of the week. I was lucky and only missed 2 sessions through illness, another one through feeling tired and a final one because the session didn't fit with a pb target race (was only 5 mile recovery run anyway) For me the taper isn't steep enough and I feel that 55 miles, 35 miles and 10 miles plus mara is fine for last 3 weeks from 70 mile peak
hellen Jul 2009 9:12pm, 27 Jul 2009 5,697 posts	Quote Pin hellen I tend to taper more than they say you should too. Also, for the progressive runs I do them differently to marts, not sure how you are meant to do them but I do the last 5 miles of a 20 mile run at PMP. If the run is shorter then I do a shorter PMP section. Might try doing a longer PMP bit like Marts but slow it down.
R4R Jul 2009 4:16pm, 28 Jul 2009 555 posts	Quote Pin R4R I asked this question on the 'other' P&D thread, but got no response - I've found a downloadable version of the 18 week plan at roadtoboston.com Does anyone know of a downloadable version of the 12 week plan ? Looking to do Nice-Cannes on 8th November. Could leap into 18 week plan, but would prefer 12 Can anyone help ?
Marts Jul 2009 6:10pm, 28 Jul 2009 3,039 posts	Quote Pin Marts r4r - don't know of anywhere to download for free, but the P&D training is about the concepts and why you are doing each session, especially when you might be thinking ' i should be running faster/slower/longer/shorter etc', so buying the book is the best option
R4R Jul 2009 8:18pm, 28 Jul 2009 556 posts	Quote Pin R4R Marts - got the book (2nd edition). Just being lazy - using a spreadsheet makes it easier to work backwards from a target race, and also, can print it off and then ticking them off is a motivational thing as well
Dru Jul 2009 8:59pm, 28 Jul 2009 8 posts	Quote Pin Dru Type it up dude! I have the 18 week 75 mile plan in Excel, it only takes 5 mins! I'm on week 6 of said plan and did 61 miles last week, highest mieage week ever. Everything is ok so far and I'm fitting in the runs ok. Slightly worried that it might make more sense to do less mileage but at a harder pace but we'll see. Will try and actually do some of the longer runs at a faster pace in the coming weeks.
Jul 2009 9:06pm, 28 Jul 2009 14,028 posts	Quote Pin As Bill Bowerman said "It's in the man not the miles" You could easily download loads of training plans from all kinds of people but unless you understand how they work, and what works for you, unless you are very lucky you will be wasting your time. Plus it is essentially the same as copying music without paying for it. P&D spent time writing the book so why not just buy it? It's not mega bucks!
Jul 2009 9:11pm, 28 Jul 2009 14,029 posts	Quote Pin I see you have the book! In which case you can just photocopy it, that's what I did
hellen Jul 2009 9:19pm, 28 Jul 2009 5,708 posts	Quote Pin hellen I photocopied and did a smaller version which stuck into my diary!! Also did a normal size version which I put arrows and notes on to change sessions around
Jul 2009 9:28pm, 28 Jul 2009 483 posts	Quote Pin Surely its just the concepts that are the most important aspect of the book? Or a least Im hoping so, as Im not following the 18W 70+ directly but just using the concepts and key sessions to build my own shedule that fits in with life, work, races, club runs & a like. How many of you manage to follow the schedules exactly every week?