245. How to plan your fall racing line up!

Run4PRs

www.run4prs.com

Training for a marathon is a big deal! We want to make sure your training cycle is framed up with the best shot of success at performance. At the time of this release we are about 17 weeks away from the Chicago marathon. Lots of questions pop up over the course of training. How long should my longest long run be? What if I have to miss a week because I’m sick? Should I increase my long run every weekend? Should I race a half marathon 3 weeks out from my marathon? We will be going over the entire cycle of the marathon including the key long runs and workouts. We also want to chat about the timing of your races

1. How many weeks should I train?
   1. Working backwards from your goal marathon date
   2. give yourself at least 16-20 weeks to build up from your longest run of 12 miles up to 3 hours
   3. Every other week or 2 weeks build, 1 week cut back
   4. 3 weeks build, 1 week cut back
2. Should you do 20+ milers or opt for back to back long runs?
   1. 2-2.5 hours is the sweet spot for long runs
   2. 3+ hour long runs take longer to recover from
   3. What pace?
      1. Add in workouts when you are at the level
      2. Most long runs should be done at an easy pace
3. When should you schedule races?
   1. Closest half marathon RACE 6-8 weeks out
   2. Could use a half marathon as a workout at GMP
   3. 5k-10k either in the build up or as a tune up 4-6 weeks out
      1. Doing these races as a cut back week
   4. Be aware that racing to frequently during a marathon cycle makes it challenging to hit peak mileage week after week
      1. Limit racing so you can maximize training
   5. Still want to have practice pushing yourself
4. Should you make up any long runs that you miss? & building long runs every week
   1. Usually not but if it was a major long run, you may opt to have your sick week be your cut back week and move things around
   2. This is why cutback weeks built in in-advance are helpful
   3. Building every week is not wise
5. Should you train using goal paces or at current fitness?
   1. Current fitness not where you want to be
6. Best workouts to do
   1. Threshold– less volume
      1. 5 x 1 mile
      2. 8 x 1k
      3. 6 x .75 mi
      4. 4 x 2k
      5. 3 x 2 mi
      6. 4 x 1.5 mi
   2. Steady State or MP work- more volume
      1. 3 x 2 mi
      2. 4 x 2 mi
      3. 8 x 1 mi
      4. 5 x 1.5 mi