RunningAHEAD - Topic: Interpolating btwn Pfitz 55 & 70mpw plans

twinmomrunner

posted: 12/29/2007 at 11:54 PM

Does anyone have advice on a training plan somewhere between Pfitz's 55mpw plan and his 70? I thought it'd be easy to just split the difference, but I realize that the plans are very different, particularly at the outset. One plan starts at 4 runs a week for 32 miles, and the other starts at 6 runs for 53 miles. My starting mileage is about 40-42 (with a long run of 15). I don't want to jump 30% in a week, nor do I want to commit to 70mpw. But I don't want to go backward either, and am happy to peak at 62-63. Have other people found a happy medium that works? Thanks!

willamona

Hawt and sexy

posted: 12/30/2007 at 12:40 PM

This is a joke, right?

I'm touching your pants.

TheProFromDover

posted: 12/30/2007 at 12:52 PM

Quote from twinmomrunner on 12/29/2007 at 11:54 PM:

...One plan starts at 4 runs a week for 32 miles, and the other starts at 6 runs for 53 miles. My starting mileage is about 40-42 (with a long run of 15). I don't want to jump 30% in a week, nor do I want to commit to 70mpw...

I don't have an answer but am in the same boat. So I hope it's not a joke, right? 4 runs/wk, 32M and 6/wk, 53M Sooooo...5runs/wk and 43M WhaLa, done with 1 week. You go next. (I still have it worse. I need to mesh in tri training too.)

-Craig - "TPFD53 at gmail dot com"

willamona

Hawt and sexy

posted: 12/30/2007 at 1:06 PM

The difference is a whole 15 mpw. I think most people came muddle through on their own. Especially when they have not one, but two plans for reference. Take the best of both and go from there. Not everything in the world can be handed to you, sometimes you need to improvise. And, I don't mean that so sound mean at all. There is just no good way to say it online without it sounding bad.

I'm touching your pants.

Run To Win

#2867

posted: 12/30/2007 at 2:12 PM

This is the advantage of devising my own training schedules. Just take the 55 mpw and add an extra run or a few extra miles. Just make sure you include cutback weeks.

Run to Win
25 Marathons, 17 Ultras, 16 States (Full List)

juki

posted: 12/30/2007 at 6:16 PM

If I were in your position, I'd go by the number of runs per week. In other words, if you're currently running six days a week, you can probably handle a slightly-lower-mileage version of the 70 plan. But if you're starting out a 3-4 day a week runner, I'd think you'd be risking trouble if you jumped into more sessions PLUS more mileage and intensity -- I'm assuming you're not doing things like tempo runs, etc. (and I might be wrong!). Just modify the plan so it incorporates the quality/recovery runs with a weekly session count and mileage total per week that resembles what you think you can handle based on your current number of runs per week and mileage and the kind of running you're doing. You can always build up or cut back based on how you feel as the weeks progress. Also, the Pfitzinger plans are not easy, and they ramp up in both mileage and intensity pretty quickly. That's why I'd err on the side of caution and skew things toward the program with lower demands if you're not sure, at least at the start.

Gratuitous blog link

spkoest

posted: 12/30/2007 at 8:04 PM

Just shoot for the 70mpw plan and realize you are going to fall short. Just dont compromise you quality workouts. spkoest

twinmomrunner

posted: 12/31/2007 at 12:52 AM

THanks. This is very helpful. As I'm currently at 5-6 runs/week, I think I will focus on the 70mpw plan and cut it down a bit. I'll use the quality runs (distance, speed) from the 70, and then just cut the general aerobic and recovery runs down a bit to lower the mileage. 18 weeks to go till NJ!

TheProFromDover

posted: 12/31/2007 at 9:21 AM

Here are the two schedules if anyone is interested. Although I do notice slight differences between these downloaded ones and the latest paper schedules in his book, Advanced Marathoning. (hope this works.) Link to .xls file: http://spreadsheets.google.com/ccc?key=p1kx5gzxYWxZC4PL99jx2Eg&hl=en Week Mon Tue Wed Thu Fri Sat Sun TOTAL 1 Rest 7w/10x100m Rest 9 Rest 4 12 32 2 Rest 8w/10x100m Rest 10 Rest 5 13 36 3 Rest 8w/4LT 4 10 Rest 4 14 40 4 Rest 8w/10x100m 5 10 Rest 4 15 42 5 Rest 9w/4LT 5 10 Rest 5 17 46 6 Rest 8w/8x100m 5 8 Rest 4 12 37 7 Rest 10w/5LT 4 11 Rest 7w/8x100m 18 50 8 Rest 6w/6x100m 12 Rest 11w/6 5 20 54 9 Rest 6 14 6 Rest 6w/6x100m 15w/12MP 47 10 Rest 8 8w/5x600m 5 Rest 8w/8x100m 14 43 11 Rest 6w/6x100m 12w/7Pace Rest 12 5 20 55 12 Rest 8w/5x600m 11 Rest 4w/6x100m 8-15KRace 17 50 13 Rest 8 9w/5x1000m Rest 12 5 17w/14MP 51 14 Rest 8w/5x600m 11 Rest 4w/6x100m 8-15KRace 17 50 15 Rest 5w/6x100m 10w/4x1200m Rest 10 4 20 49 16 Rest 8w/5x600m 5 Rest 4w/6x100m 8-10KRace 16 43 17 Rest 7w/8x100m 8w/3x1600m Rest 5w/6x100m Rest 12 32 18 Rest 6 7w/2Pace Rest 5w/6x100m 4 Marathon 48.2 Week Mon Tue Wed Thu Fri Sat Sun TOTAL 1 Rest 8w/10x100m 11 5 9 5 15 53 2 Rest 8w/10x100m 12 5 9 5 17 56 3 Rest 9w/4LT 13 5 11 5 15 58 4 Rest 9w/10x100m 14 5 11 5 18 62 5 Rest 9w/4LT 14 5 12 5 20 65 6 Rest 8w/10x100m 12 5 11 5 14 55 7 Rest 10w/5LT 14 5 11 8w/10x100m 21 69 8 Rest 4+6 14 5 11w/6 6 20 66 9 Rest 6+4 15 6 13 7w/6x100m 15w/12MP 66 10 Rest 10 9w/6x600m 6 11 8w/10x100m 15 59 11 Rest 4+6 15 6 12w/7 5 22 70 12 Rest 9w/5x600m 14 6w/6x100m 5 8-15KRace 18 68 13 Rest 11w/6x1000m 15 4+6 12 5 17w/14MP 70 14 Rest 9w/5x600m 13 6w/6x100m 5 8-15KRace 18 63 15 Rest 4+6 11w/6x1200m 14 8w/8x100m 5 20 68 16 Rest 7w/8x100m 12 6w/6x100m 5 8-10KRace 17 56 17 Rest 8w/8x100m 5 8w/3x1600m 5 7w/8x100m 13 46 18 Rest 5+4 7w/2 5 5w/6x100m 4 Marathon 56.2

-Craig - "TPFD53 at gmail dot com"

btb1490

posted: 12/31/2007 at 9:36 AM

I like juki's advice about ramping up slowly. Err on the side of caution. The 55mpw plan has you running 5 days a week. If you are used to running 5-6 days a week already, just add in that extra day to the 55mpw plan, as Run to Win suggested. Good luck!

Running the 2016 Boston Marathon for Children's Hospital

Interpolating btwn Pfitz 55 & 70mpw plans (Read 929 times)