My goal is to one day run at the Olympic trials in the marathon. My PRs right now are 2:29/1:09. I'm in my early twenties, so think I have a lot of time to make progress.
In my last training cycle, I focused on building my mileage to a consistent 100-110 miles per week with a Jack Daniels 2Q approach. I mostly did broken threshold sessions and long runs with MP for these workouts. I do not think this approach was optimal. For my next training cycle, my current plan is to implement a more well-rounded Hudson-style training plan with 3 quality workouts per week. Some other changes I am considering are:
- Increase neuromuscular training by implementing hill sprints and doing more 5K/10K-pace intervals (my 5K/10K PRs are awful, so this might help in that aspect too)
- More LONG long runs (22-25 mi) at MP+20% (I still have issues with hitting a wall late race)
- Keep mileage similar to the past training cycle, but be more serious about having a down week every 3-4 weeks (I did not do a great job of this last cycle, and stress + REST = growth)
Do you have any advice to offer as I pursue this goal? I would like to continue to improve my training plan with each cycle, so I would appreciate any ideas you have.
Great goal!
1) Hill sprints are a great start to neuromuscular improvement, but 5k/10k work is not necessarily targeting the neuromuscular system OR going to directly help you in lowering your marathon time. Again, there are hundreds of different marathon programs that work effectively, I just don't believe 5k/10k focus is the key to marathoning success.
2) Rather than MORE long runs, your long runs should increase in QUALITY. Being able to alternate easy long runs with paces below your LT1 and runs just above LT1 to help oxidize lactate
3) Rest is good!
4) I'd get tested if you haven't already to help dial in your workouts. Check out articles written by Andrew Jones and Mark Burnley which help explain effectiveness in marathon performance through the lens of lactate metabolism.
Good luck
Re point #1- I don't think anybody would disagree that focusing on the 5k/10k isn't the key to marathon success. But, with 1:09/2:29 PBs, OP needs more speed to get to an OTQ. I would almost forget about the marathon now & train 5k/10k until you have the PBs to chase the marathon time you want. 1:09/2:29 don't line up perfectly. You could probably run mid-2:20s without gaining any more speed. Still not OTQ without getting faster. I would start there. You can run 100+ mpw & do marathon build after marathon build. You'll get really good at running 2:24-2:26 or so. Nothing wrong with that but your stated goal is to go faster.
My goal is to one day run at the Olympic trials in the marathon. My PRs right now are 2:29/1:09. I'm in my early twenties, so think I have a lot of time to make progress.
In my last training cycle, I focused on building my mileage to a consistent 100-110 miles per week with a Jack Daniels 2Q approach. I mostly did broken threshold sessions and long runs with MP for these workouts. I do not think this approach was optimal. For my next training cycle, my current plan is to implement a more well-rounded Hudson-style training plan with 3 quality workouts per week. Some other changes I am considering are:
- Increase neuromuscular training by implementing hill sprints and doing more 5K/10K-pace intervals (my 5K/10K PRs are awful, so this might help in that aspect too)
- More LONG long runs (22-25 mi) at MP+20% (I still have issues with hitting a wall late race)
- Keep mileage similar to the past training cycle, but be more serious about having a down week every 3-4 weeks (I did not do a great job of this last cycle, and stress + REST = growth)
Do you have any advice to offer as I pursue this goal? I would like to continue to improve my training plan with each cycle, so I would appreciate any ideas you have.
Hey OP,
Don't listen to Vincent who is clearly not well.
You are near the level of OTQ. Isn't qualifying 2:18? It used to be 2:22.
You can run that pace for half. You are not that far away. You don't need advice, you just need to stick with it for another year or longer and you'll get there.
You are near the level of OTQ. Isn't qualifying 2:18? It used to be 2:22.
You can run that pace for half. You are not that far away. You don't need advice, you just need to stick with it for another year or longer and you'll get there.
By your logic, Rudisha could have run a 3:22 mile if he had just stuck with it another year.
Also, how's the pro pianist career going for you now? Any upcoming concerts?