Run4PRs

245. How to plan your fall racing line up!

Listen Later

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
    5. 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
            2. 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
              2. Still want to have practice pushing yourself
              3. 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
                4. Should you train using goal paces or at current fitness?
                  1. Current fitness not where you want to be
                  2. 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
                      7. 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
                          5. ...more
                          View all episodesView all episodes
                          Download on the App Store
                          Run4PRsBy Run4PRs
                          • 4.4
                          • 4.4
                          • 4.4
                          • 4.4
                          • 4.4

                          4.4

                          188 ratings

                          More shows like Run4PRs

                          View all
                          Marathon Training Academy by Angie and Trevor

                          Marathon Training Academy

                          1,503 Listeners

                          Run to the Top Podcast | The Ultimate Guide to Running by RunnersConnect : Running Coaching Community

                          Run to the Top Podcast | The Ultimate Guide to Running

                          874 Listeners

                          I'll Have Another with Lindsey Hein Podcast by SandyBoy Productions

                          I'll Have Another with Lindsey Hein Podcast

                          2,031 Listeners

                          The Strength Running Podcast by Jason Fitzgerald

                          The Strength Running Podcast

                          1,294 Listeners

                          Running Rogue by Chris McClung

                          Running Rogue

                          487 Listeners

                          Ali on the Run Show by Ali Feller

                          Ali on the Run Show

                          3,667 Listeners

                          The Rambling Runner Podcast by Matt Chittim

                          The Rambling Runner Podcast

                          496 Listeners

                          For The Long Run: Exploring the Why Behind Running by Jonathan Levitt

                          For The Long Run: Exploring the Why Behind Running

                          408 Listeners

                          The Run Smarter Podcast by Brodie Sharpe

                          The Run Smarter Podcast

                          141 Listeners

                          Doctors of Running Podcast by Doctors of Running

                          Doctors of Running Podcast

                          196 Listeners

                          The Drop by Believe in the Run

                          The Drop

                          347 Listeners

                          The Running Explained Podcast by Elisabeth Scott

                          The Running Explained Podcast

                          435 Listeners

                          Fuel for the Sole by Fuel for the Sole

                          Fuel for the Sole

                          18 Listeners

                          The Planted Runner by Evergreen Podcasts

                          The Planted Runner

                          365 Listeners

                          Tread Lightly Running Podcast by Amanda Brooks and Laura Norris

                          Tread Lightly Running Podcast

                          306 Listeners