Advanced Marathoning by P&D Any tried the schedules?
86 watchers
Oct 2019
9:49pm, 14 Oct 2019
4,194 posts
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clare1976
Happy, the only differences on the up to 55m 18w schedule is that on 2-3 of the strides sessions, it's now some reps of short (30s?) hill reps, then slightly less strides. For example 10x100m strides is now 6x10s hills then 8x100m strides (I think!). Plus the 3x1600 10 days out from the race is now 4x1200! No other difference in that schedule at all.
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Oct 2019
9:55pm, 14 Oct 2019
9,063 posts
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larkim
I'd miss the 3x 1600 personally.
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Oct 2019
10:24pm, 14 Oct 2019
1,132 posts
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Shortcut Cam
Just looked earlier this evening at heart rate intensities for marathon training workouts. Very useful running bible to refer too.
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Oct 2019
10:31pm, 14 Oct 2019
9,064 posts
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larkim
There is a concern by some that the heart rate boundaries are quite wide and generous, cam, but others wiser than me (and better qualified and experienced!!) can comment whether that is an issue or not.
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Oct 2019
8:13am, 15 Oct 2019
32,722 posts
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HappyG(rrr)
So were many of the elements tho larks, paces, recovery duration etc. - recovery duration in intervals 50-90% of effort. That's pretty wide! And paces of MP + 10-20%. Big difference between 10% and 20% above MP! But it gives you the ball park, and also the logic to allow you to calculate what works for you.  G
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Oct 2019
10:18am, 15 Oct 2019
1,159 posts
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Oscar the grouch
...and the type of terrain, G. In round figures, 8 minute miles = 3.30 marathon; therefore plus 10% =8.48 and 20= 9.36. 8.48 might be the low end on the flat and 9.36 going up a hill... or of course, we could just all be sensible and say, if it's hills all day then 10 mins per mile is an ok pace, regardless of target
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Oct 2019
10:39am, 15 Oct 2019
158 posts
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riggsy99
Nice to see the short hill reps included I have just started putting them into my training. Link to a podcast explaining the short hill sprints podcasts.apple.com |
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Oct 2019
10:44am, 15 Oct 2019
4,196 posts
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clare1976
Ooh thanks Riggsy I'll try and listen to that later, always good to hear the rationale behind different types of training - especially where on the face of it I wouldn't see the specific relevance of 10s hard hill sprints in a marathon training plan!
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Oct 2019
10:59am, 15 Oct 2019
9,065 posts
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larkim
@HG - I think the pace bands are sufficently narrow, and they explain why the 50-90% intervals recovery timing is fairly broad, but the HR zones are so wide that they accommodate multiple "zones" in classic HR zone training. I'm not saying that they aren't useful points of reference, but more that P&D focus on pace being the driver for the training rather than HR. I think they more or less say that these are the HRs that you can expect to be within if you are realistically training for an outcome X which implies paces Y. Having said that, the difference between MP+10 and MP+20 for a 3hr marathoner is about 40s per mile, so it is still fairly broad, though for LRs for example they do suggest starting at MP+20 and finishing at MP+10 so there is a degree of specificity in that. |
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Oct 2019
11:16am, 15 Oct 2019
159 posts
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riggsy99
Clare1976 from podcast I think the reasons behind it are improving running form and strength training especially hamstrings
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