Marathon training Long Runs - Why so shattering?
6 watchers
Aug 2017
1:49pm, 6 Aug 2017
2,174 posts
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Tim of MK
I've just done the maths for the long run/walks. I do the walk breaks pretty slowly, so yes I am doing the running segments at sub-9 mins a mile pace. That means that I am indeed running around half-marathon distance each week at not much slower than mid-week short run pace. |
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Aug 2017
1:52pm, 6 Aug 2017
2,175 posts
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Tim of MK
Oops! Duplicate post lol. The point is well made about my May 2017 half-marathon, although I'd no real training for it and was struggling big time with pollen. |
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Aug 2017
6:28pm, 12 Aug 2017
2,179 posts
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Tim of MK
I'm hoping to run a marathon at 10.00 per mile pace. Last week, I adopted a run/walk strategy for my weekly long effort, running for five minutes at approx. 9.15 per mile, then walking for a minute. Overall, I averaged 9.56 per mile, but was left utterly 'wiped out' for days. This week, I ran the entire distance at 9.50 per mile average pace. Virtually no after effects whatsoever. With hindsight, other posters were right. I was doing the running segments of run/walks way to fast. Thankfuily, solution found. |
Aug 2017
8:06pm, 12 Aug 2017
3,139 posts
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run-forest-run
Definitely agree with a back off week every 4th week and rough guide only that works for me is long runs at +90 seconds per mile slower than planned marathon pace.
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Aug 2017
8:17pm, 12 Aug 2017
13,254 posts
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Fenland (Fenners) Runner
Slow down. Agree with r-f-r, marathon pace +90 for the running sections, overall pace (obviously) will be even slower than that.
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Aug 2017
2:05pm, 13 Aug 2017
2,180 posts
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Tim of MK
Thanks for the advice guys. Much appreciated Are you serious that I slow to 11.30 per mile for long runs (off 10.00 per mile marathon target pace)? |
Aug 2017
2:17pm, 13 Aug 2017
15,877 posts
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Wriggling Snake
If you are simimg at a 10 min mara pace you should be training slower than that. Even as much as a minute or 90s per mile. The above comments are correct. A very common mistake. Slow down. Then see how tgat feels. Build up the distance. Then as the event gets nearer add some sections at what will be your mara pace. Use the fetch calculators too. They give an accurate picture of where you are. |
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Aug 2017
3:20pm, 13 Aug 2017
2,181 posts
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Tim of MK
Cheers. The distance is, from my perspective, already quite 'built up'. Just shy of 16 miles this week and near 16 miles planned for the coming week. But I'll try this one slower. Thanks all.
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Aug 2017
3:45pm, 13 Aug 2017
13,258 posts
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Fenland (Fenners) Runner
Tim, the importance of the long run is the adaptions caused by time on feet. Within reason the pace cant be too slow.
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Aug 2017
3:54pm, 13 Aug 2017
2,182 posts
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Tim of MK
Understood. I'll gradually build up to a longest effort of 3 hours. Many, many people have told me that (especially for 'normal' runners in their Fifties and older) runs of longer than 3 hours have the potential to can cause more harm than good. |
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