Getting to the start healthy, let alone crossing the finish line after 26.2, takes some hard work and planning. Perhaps you have your sights set on one of the majors (Boston, New York City, London, Berlin, or Chicago) or a local course. Yet, each year, millions of people participate in marathon races worldwide. When you get down to 2:40, I would be the first to admit that maybe you need to move beyond my plans, but knowing what that “beyond” might mean is tricky and might require guidance from a hands-on coach to avoid another injury.Running a marathon can be a daunting feat. Shift to a speed-based program in the spring leading up to a return to Rotterdam. You could use this as base training that might have as a side benefit lessened risk of injury during winter months when footing might be tricky. Although it seems a step-down, my Intermediate 2 Marathon program features pure running, no fancy frills. Given the time from now this fall to Rotterdam in the spring, consider following first a plan that focuses on endurance without much speedwork. You need to know what you’re doing to succeed at this level. Sneak up to this high-mileage peak gradually, so you don’t get injured again.
Add two or three 5-milers as double workouts, run a few more miles during warm-up and cool-down on speedwork days, and that will put you in the mileage zone where you want to be. Advanced 2 tops out around 55-60 miles a week. Perhaps not, but in offering instructions to runners doing Advanced 2 Marathon, my toughest program, I usually suggest that these are the minimum miles, and if they feel they can handle even more miles, they can add them where they can, even doing double workouts on some or all days.
Perhaps the bigger mileage doesn’t suit me. Do you think I could achieve my goal if I stick to your plan, or should I introduce a little more mileage? I must add that I’m very prone to injury and, as a result, missed out on Berlin last month.
I notice your plan doesn’t get near these miles. I ran 2:41 in that race this year doing 80 to 90 miles a week. I plan to use your Advanced 2 Marathon program to break 2:40 at the Rotterdam Marathon next spring.
0 kommentar(er)
