Long-term Training Tips

[RnbwSktles]

I spent July-December 2013 training for the WDW marathon and completed 3 half-marathons during the training. Now, I have become a wee bit obsessed with collecting medals and have a handful of half-marathons and lesser distances scheduled throughout the spring and summer.

What kind of runs should I be doing to maintain my fitness level without risking injury? I don't feel that I need to "work up" to the half distance, since I have done that distance so many times in the last few months. I also know that I can't (or shouldn't) go out every other weekend and run 13 miles.

Right now my race schedule looks like this:

3/22 - half
4/5 - either a 7k or 11k, I can't remember what I signed up for!
4/12 - 5k (very hilly course)
4/13 - 8k
4/27 - half
6/8 - half
8/30 & 8/31 - Dumbo Double Dare

It's a little busy obviously, but the back-to-back races are all short distances that I would be doing anyway.

If I get into the NYC Marathon, I will obviously have to up my training towards the end of the summer, but I really want to focus on maintaining a half-marathon fitness level for now.

Any advice? Coach?

 

[jmasgat]

If you're willing to do some of the shorter races as " training runs" versus "races", then your schedule is probably okay.

If you haven't had any periods of down time, though, you may want to schedule in a week or two.

As for workouts, a weekly long run of 8-10 is what I try to do in the "off-season". Plus, it's a great opportunity to do shorter runs during the week focusing on speed or hills.

But I'm no expert and every body is different as to what it can handle.

Here's an article at Runner's World that may give you some thoughts.

http://www.runnersworld.com/running-tips/racing-multiple-marathons-everything-you-need-know?page=single

 

[dumbo_buddy]

i have alot of races scheduled in the next few months too. what i try to do to keep my endurance before marathon training begins (i'm doing nyc again this year and i hope you get in. it's great!) are long runs each weekend like this: 6, 8, 10, 6, 8, 10. lather, rinse, repeat. that way i feel like i'm always "ready" for a half if one comes up and by the time the summer rolls around and the big long runs begin i'm fairly ready for them.

then again, that's what i TRY to go for. i tend to have a month or so where i just lose motivation and drink too much. but then i start again

 

[RnbwSktles]

As for workouts, a weekly long run of 8-10 is what I try to do in the "off-season". Plus, it's a great opportunity to do shorter runs during the week focusing on speed or hills.

i have alot of races scheduled in the next few months too. what i try to do to keep my endurance before marathon training begins (i'm doing nyc again this year and i hope you get in. it's great!) are long runs each weekend like this: 6, 8, 10, 6, 8, 10. lather, rinse, repeat. that way i feel like i'm always "ready" for a half if one comes up and by the time the summer rolls around and the big long runs begin i'm fairly ready for them.

I like this 6-10 mile range and that's what I had been thinking I should do. I also plan to start adding some speed work into my weekly runs which I never did before.

then again, that's what i TRY to go for. i tend to have a month or so where i just lose motivation and drink too much. but then i start again

We might be the same person!

 

[dragitoff]

I try to maintain a "half marathon ready" approach at all times to my running. I ran a ton of races last year and plan to run a few this year and I've been fine with it. My training (non-marathon) is along these lines:

Tuesday and Thursdays are 4 miles. Wednesdays are 5 miles.
Saturday week 1: 11 miles
Saturday week 2: 12 miles
Saturday week 3: 8 miles
Saturday week 4: 12 miles
Saturday week 5: 13 miles
Saturday week 6: 8 miles
Saturday week 7: 13 miles
Saturday week 8: 14 miles
Saturday week 9: 8 miles
Saturday week 10: 14 miles
Saturday week 11: 15 miles
Saturday week 12: 8 miles

I try to maintain to repeat those final 3 weeks once I've built that base up through the summer. Running those longer, yet slower miles through the south Georgia heat and humidity makes me so much faster come race season in the fall/winter/spring. I don't technically do hills or speedwork, but the routes I run on have hills and I do fartlek intervals on Thursdays so I guess that qualifies as speedwork.

I did a similar progression coming out of the WDW Full last year and PR'd every race I ran last year which was 1-Full, 3-Half, 5K, 4 mile trail, and 15K. I even PR'd non-races during training runs without pushing myself as hard as I normally would during races. Since my work schedule is crazy during the fall, this makes my marathon training transition far more bearable.

I'm a firm believer in maintaining those types of distances as long as you're comfortable doing so. I've been blessed to stay injury free and feel good so I keep doing it. This year, my goal is to run 200 more miles than I did in 2013 and continue to PR every race I run again. So far, I'm off to a good start.

 

[ludari]

I've done a lot of races and sometimes I get burnt out while trying to maintain my miles so I am prepared for the next race. In addition to running I like to cross train and one of my favorites is bicycle riding. I typically challenge myself to bet my previous times and distances. Another favorite thing I do to maintain my training is complete in virtual races. These races are very inexpensive compared to your typical races, done when you want and the bling is really cool. I have done several from one particular company that donates the proceeds to different charities each month. If you are interested send me a private message and I'll give you the company name.

 

[RnbwSktles]

I try to maintain a "half marathon ready" approach at all times to my running. I ran a ton of races last year and plan to run a few this year and I've been fine with it. My training (non-marathon) is along these lines:

Tuesday and Thursdays are 4 miles. Wednesdays are 5 miles.
Saturday week 1: 11 miles
Saturday week 2: 12 miles
Saturday week 3: 8 miles
Saturday week 4: 12 miles
Saturday week 5: 13 miles
Saturday week 6: 8 miles
Saturday week 7: 13 miles
Saturday week 8: 14 miles
Saturday week 9: 8 miles
Saturday week 10: 14 miles
Saturday week 11: 15 miles
Saturday week 12: 8 miles

I try to maintain to repeat those final 3 weeks once I've built that base up through the summer. Running those longer, yet slower miles through the south Georgia heat and humidity makes me so much faster come race season in the fall/winter/spring. I don't technically do hills or speedwork, but the routes I run on have hills and I do fartlek intervals on Thursdays so I guess that qualifies as speedwork.

I did a similar progression coming out of the WDW Full last year and PR'd every race I ran last year which was 1-Full, 3-Half, 5K, 4 mile trail, and 15K. I even PR'd non-races during training runs without pushing myself as hard as I normally would during races. Since my work schedule is crazy during the fall, this makes my marathon training transition far more bearable.

I'm a firm believer in maintaining those types of distances as long as you're comfortable doing so. I've been blessed to stay injury free and feel good so I keep doing it. This year, my goal is to run 200 more miles than I did in 2013 and continue to PR every race I run again. So far, I'm off to a good start.

I'm not gonna lie, your schedule intimidates me!
I do think that I am going to try to get in more weekday runs, though. I currently just do 2 (Tues & Thurs), but will try to fit Wed in. It will be easier when it gets light enough to run outside after work. I loathe the gym and it's hard enough to get there 2 days a week!

I've done a lot of races and sometimes I get burnt out while trying to maintain my miles so I am prepared for the next race. In addition to running I like to cross train and one of my favorites is bicycle riding. I typically challenge myself to bet my previous times and distances. Another favorite thing I do to maintain my training is complete in virtual races. These races are very inexpensive compared to your typical races, done when you want and the bling is really cool. I have done several from one particular company that donates the proceeds to different charities each month. If you are interested send me a private message and I'll give you the company name.

Great idea! I sent you a PM

 

[dragitoff]

I'm not gonna lie, your schedule intimidates me!
I do think that I am going to try to get in more weekday runs, though. I currently just do 2 (Tues & Thurs), but will try to fit Wed in. It will be easier when it gets light enough to run outside after work. I loathe the gym and it's hard enough to get there 2 days a week!

Just keep in mind that my schedule was made for me and my schedule. I work about 80-100 hours per week from October-Christmas. That schedule keeps me closer to marathon ready than I used to be so the training transition during my peak work time is not as difficult to overcome.

I also wanted to be at a point where I could go out and run a half marathon any weekend that I wanted to whether it was for a race or just for fun. It took me a year to get where that schedule was comfortable, but now that I'm there, I want to maintain it and not go back. I figured if I could run 15 milers consistently during the summer in Georgia (temps in the 90's with 100% humidity) then I could run faster and longer during the cooler months where most of the races fell. My schedule isn't for everyone, but it works for me. Hope you can definitely find something that works for you.

 

[runner_princess]

I run/train for longer distances that you do now, but I had a very similar race schedule to yours in 2012 and 2013, lots of halfs with 1 peak full marathon. I tried to do between 8 and 12 miles most weekends, but made sure to cut back to somewhere around a 10k every 3rd week. You'll see a lot of improvement as you raise your weekly mileage - in 2012, my average weekly mileage was 15-25 mpw; in 2013, it was 30mpw, and I was able to lower my half PR by 9 minutes and my full PR by 42.

The cutback weeks help my psyche more than anything else, though, and I cut back on weekly runs as well as my long run. To give you an example, here's my last 9 weeks long run and overall:

w1: MPW 37, LR 13
w2: MPW 24, lr 10.5
w3: MPW 34, LR 18
W4: MPW 41, LR 20
W5: MPW 30, LR 8.3
W6: MPW 18 (in WDW!)
W7: MPW 44, LR 22
W8: MPW 37, LR 16
W9: MPW 31, LR 15

Again, the mileage is higher than you need, but it shows the type of progression that works for me. Good luck to you!