I'm running a half-marathon on Sep 21 (Philadelphia) and am about finished with the sharpening phase. I have another race on Thanksgiving Day (15K) and want to peak for it as well. 9 weeks seems like a long time to try and hold a peak so I I'm looking for the best way to get a recovery, base, and sharpening phase back in before Thanksgiving. Any thoughts on how much time to spend in each phase?
do what Wariner does an "reload". He's a sprinter but it applies to all runners
I know it's too late now, but I think the ideal way to do this would be to do one or two peaking type workouts 1.5-2.5 weeks out, and then do what you usually do until a few days before the first race.
What you can still do, though, is make sure you go easy on the Thursday, Friday, and Saturday before the race (maybe drop your usual run distance by 20-50% on those days); do that and you'll be fine.
Basically, you don't really alter your training too much for the first race, and then you just get right back at it (after taking as much recovery time you need after your first "peak" race).
1 week easy to recover from the half7 week threshold (mainly mp,hm, and 10k pace. Every other week get some 3k/5k work in. Do strides a couple times a week and throw in some 1500m pace reps at the end of a few workouts at the end to peak) focused training1 week taper and race
twin peaks wrote:
I'm running a half-marathon on Sep 21 (Philadelphia) and am about finished with the sharpening phase. I have another race on Thanksgiving Day (15K) and want to peak for it as well. 9 weeks seems like a long time to try and hold a peak so I I'm looking for the best way to get a recovery, base, and sharpening phase back in before Thanksgiving. Any thoughts on how much time to spend in each phase?
Great - thanks!
Forgot to mention, trying and get 1-2 5k-10k races in unless you know you are the type of running that doesn't need regular races to be ready to go.
twin peaks wrote:
Great - thanks!
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