Question:i wonder if anyone here has trained for and done well in the marathon
on 4 runs a week. The reason I ask is that I'm presently training for my
3rd marathon and hoping to PB. I wanted to change my schedule was that
I found myself to be always tired. After the marathon I'm planning on
trying triathlons so the swimming and cycling as cross-training
will hopefully help.
Answer:
I think that many of us know that feeling of getting into a new training
plan only to discover that we may not be prepared for that next level of
commitment. Last year I discovered that it was difficult to train high
mileage for a marathon and also put in the quality time in the pool and on
the bike without feeling tired all the time. My workouts became an
endless stream instead of something to look forward to. You can't improve
without rest.
Now I'm still training for a marathon this year in addition to the
triathlons but I break up the year into different training goals. From
fall to late Dec I try to establish a good base for swim, bike and run.
Jan and Feb I concentrate on swimming and running, with 3 workouts in the
pool and only 4 running workouts per week. One difference you may want to
add to your workout schedule is taking the day off after your long runs on
Sunday. As the mileage adds up, your body will thank you for taking a
break the next day.
to your 4 day a week question,yes and no.Yes ,I am training primarly that
way,but no I haven't ran the marathon yet.We are doing Tybee island marathon on
Feb. 7.So I will be able to do a race report about it when we get back.I have
been doing a week mostly like this: Mon-recovery,Tue-tempo10mi. @marathon
pace.wed-bike,Thur-run hills--8Mi.,Fri. bike intervals on compu-t and short
recovery run after work,Sat.-off,Sun. long run.So we'll see how the race
goes.I've did other marathons with more running but I have been recovering with
more off days(?)We'll see.Good luck on your marathon,I'll post on how Tybee
goes.My pr is 3:37,I hope to go under 3:30. Keep your fingers crossed for us.My
wife is running it too(she hopes to go under 3:40,which will qualify her for
Boston).
I would say certainly can do a PR on 4 days a week. I think that a 4
day/wk schd. is really better. Just be sure your fast runs are fast. They
can be short. And your long runs are long (ie work up to better than 20 mi
a couple of times before your race). I think this sort of schd. lets you
recover which will better let you improve.
It's so nice to be getting some positive feedback.... I must admit that I
find it kind of scary to go from 5-6 runs down to 4 but I was just so
exhausted all the time trying to run, swim, spin, teach aerobics, work,
etc., etc,. etc.
I'm starting on the schedule this week. Actually just swam today and
tomorrow (Tue.) will swim in the morning and go for a fast 8K run after
work. With a ~46:?? 10K, I really hope to bring my marathon to 3:50 from
4:10 on this training program.
