Long Run for marathon (Read 1748 times)

sounds ok. Most people would probably say forget the 22 miler - 3 x 20 is sufficient. I don't think you get a lot more benefit from going those extra 2 miles and the extra wear on your legs for the next week's training is not warranted. That said, each to their own, Galloway has recommended going up to 30 miles in the past (but this only for those interested in trying to get under 2:30). What time are you aiming for?

sounds ok. Most people would probably say forget the 22 miler - 3 x 20 is sufficient. I don't think you get a lot more benefit from going those extra 2 miles and the extra wear on your legs for the next week's training is not warranted. That said, each to their own, Galloway has recommended going up to 30 miles in the past (but this only for those interested in trying to get under 2:30). What time are you aiming for?

I am going to run under 3:30 as there will be a lot of 'traffic' at the start of the race so I am trying to more enjoy it than race all out, but having said that I want to be strong and fit!

Sounds reasonable but you really need to focus on getting your overall weekly mileage up. That's a higher priority than the long run.

I get differing arguments from different people. I have heard that I need to do the 3x20-22 to get the required stamina in my legs whilst at the same time I need to get the miles in ( time on my feet ). What is rwally the benefit of time on my feet? You see the thing is a personal trainer told me that marathon training has 3 key runs per week: 1) The Long Run, building up to 22 miles for stamina. 2) The mid week temp for 1:30 3) Speed session (sprints, intervals etc) Then everything else are just fillers, so lets say I am following this: typically my plan would therefore be: Mon:8 mile easy Tues Track: Intervals 1mile w/u and w/d with 3 miles of intervals Wed: 8 mile easy Thurs 12 mile at steady pace Fri: Day off Sat 8 mile Easy Sun 16 - 22 miles This amounts to 57-63 m/p/w. With this regime I have the 3 quality sessions incorporated and still have some good mileage under the belt. But is the mileage sufficient? I also find that when I am doing mileage over 55mpw, the majority of it needs to be from easy running, as I will break down (muscular and physically) so perhaps the addition of tempo and speed and hills etc may be my downfall. Does this mean I should cut my easy days distance down to get these sessions in, or alternatively does it mean that I should just go every day easy, where then I could get it up to over 70mpw week in week out?,

I started my marathon training new years day, and it is going wel. Little achy legs though! Regarding my long runs (marathon is 26th April) am I ok to just add 1 mile a week on them? I started last Sun with 14.5 miler. So adding a mile a week should be ok? Then when I get to twenty, do about 3 on them, then 1 22 miler before tapering? Any advice?

That sounds reasonable and I would agree that 3 or so 20 milers is about right. I would not bother going 22. To reiterate more of what has been already said, the real key is to build your base of easy miles. I also think that 3 hard sessions a week is too much. I'd count my long run as a quality session and then one other form of faster running (maybe a mid-week tempo session) as another quality session. 2 per week sounds good.

UK

I started my marathon training new years day, and it is going wel. Little achy legs though! Regarding my long runs (marathon is 26th April) am I ok to just add 1 mile a week on them? I started last Sun with 14.5 miler. So adding a mile a week should be ok? Then when I get to twenty, do about 3 on them, then 1 22 miler before tapering? Any advice?

Which marathon you training for, the Oklahoma City Memorial? That is April 26th, I am registered to run and started training for it as well. There are lots of training plans on the web to use. Sam Nevermind, I looked at your profile and saw you are in the UK. Best of luck in the race! Sam

Sounds reasonable but you really need to focus on getting your overall weekly mileage up. That's a higher priority than the long run.

But the advantage of doing 30 mile as the long run is that if you combine that with a 15-20 mile midweek run, then you can keep a base of 45-50 mpw and rest all the other days...

You see the thing is a personal trainer told me that marathon training has 3 key runs per week: 1) The Long Run, building up to 22 miles for stamina. 2) The mid week temp for 1:30 3) Speed session (sprints, intervals etc)

I would forget the speed session. Really no need unless you are shooting for at least sub 3. If I remember correctly you already have a sub 40 10k time - you have more than enough speed to run a 3:30 - you need the miles. Mikey is right about weekly mileage being more important than the long run (we have argued discussed this in the past and I have now come to agree with him). That said, make sure you get a few decent runs of 3hr or so under your belt. You may want to find a copy of "Advanced Marathoning" by Pfitzinger et al. Read that and you will be able to filter the good advice on here from the bad! Best of luck.