Anyone for a running training thread?

[milkfromthesleepycow]

So I was a good runner in what feels like a previous life (pre kids!) and have recently got back into it. Done the couch 25k program and am gradually building up the mileage with a view to doing a half marathon in may and a full marathon in October next year.
Could do with some support /chat with anyone else training for a race or just wants to debate the finer points of the importance of interval sessions (I hate them!)
I was sure there used to be a running thread on here but I can't find it!

I think you can make that improvement in the time you have with consistent training. I went from a 35 minute 5k to a sub 22minute one in about 8 months and managed a 1.39 HM at the end of that 8 months also. Consistent running, lots of easy pace…watch for injury though. I think building up to marathon distance at that pace would be harder, but as you have experience at the distance I’d expect you will fare better.

I'd like to join, please, though I'm far off the marathon stage at present, as I've been taking time off and taking it easy as I've been doing a lot of ballet recently (I'm not sure they complement each other well?) and it's been having an impact on my knees.

I'm hoping to start off slowly again this weekend with the running and have been doing exercises to strengthen other areas to help my knees.

Last post obviously meant to say look up, not don't look up!

In truth I don't set myself a marathon target time at the beginning of marathon training (although I'm obviously aware of what my running numbers are, and where my fitness is). My coach and I look at the numbers in training and racing throughout the training cycle and then HR test a week or so out. Then devise a race plan from there.

It helps to be brutally honest with yourself re the marathon. If the numbers don't stack up for you to run your target, then adjust the target. It's a lot of the reason why many folk are crawling after 20 miles (and sooner in many cases), plus fuelling etc. You can hang on in a 10k, even a half, less so at 26.2!

If you can find a flat half 4 weeks out, your time there will massively help you know what you are capable of.

I ran 3.18 in my last marathon, in April, 5 minutes quicker than the previous October, aged 50. Very specific marathon based training, so my short distance speed was shot as I was running MP efforts so much. And a lot of miles! Two sessions a week of marathon specific sessions and yes, MP work at the end of long runs. Coach predicted I'd go well under the 3.20 we'd had in mind, as the numbers stacked up.

Life very different at the minute and absolutely no chance of getting close to that! 🤣.

I'm sure the ballet great for core strength though!

Ps - you don't need a coach, but you do need to know the numbers 😁

You can hang on in a 10k, even a half, less so at 26.2!

This - with bells on!!
So many people (myself included) have no clue what it's like to blow up in a race, until it actually happens.

In a 10k you might feel shit throughout if you're really pushing yourself to the limit, but it's over fast. In a half, I tend to start feeling awful from 10 miles or so if I'm really going for a PB but then there's only 20 mins or so to go, so you can deal with it.

But a marathon is very different. You can't wing a marathon. And as @needastrongoneagain said, you need to be brutally honest with yourself in the run up. If you haven't got at least 5 good training runs at a decent pace, at 18+ miles, in the bag then forget it. Otherwise you're going to be crawling the last few miles and it's going to be hideous..!!

I agree completely with @trailrunner85 that you can't wing a marathon. But I don't think you need 5 good training runs at 'a decent pace' in order to be successful.

I ran my last marathon at a 9.37/mile pace (and, if I'm honest with myself, I probably could have run the last 10k a bit quicker than I did), but all my long runs (18, 20, 18, 20, 22 miles) were run at a much slower pace than that - apart from the 22 miles, they were all run at 10.30/10.40. 22 miles was only quicker than that (10 m/mile) because the middle of it was a half marathon race.
I was quite strict with myself on those long runs, often having to slow down and temper my pace, being very deliberate about going at a quite sedate speed.

I had other runs at 9.20-9.40 pace, but only 5-6 miles. And I did a dedicated speed session every 7-10 days (again no more than 5-6 miles of intervals, probably averaging c 9-9.20). So I didn't do any significant mileage at all at my eventual race pace.

That approach to training took 4 minutes off my previous best, and I felt comfortable for the first 21 miles. I hadn't run anything like that pace in training and it still felt good.
I'm a total believer in running the easy miles (in training) easy. Much slower than you are used to. I finished all my long runs feeling like I could go further/do more, and my legs were fine the next day and I could go out and do a fast run after a day off. I think if you attempt to run your long runs too fast, it just takes too much out of you and you spend too much time playing catch up.

After previous marathons, I've been very doubtful about doing it all again. But this time round, taking a more relaxed approach to the long runs (and clocking up a lot more miles than I ever have before) meant I enjoyed the training process, and I'm keen to go again!

I think it depends on where you are at in terms of experience of runner and what you want from the marathon, or any distance.

Until recently, I was a very serious runner, think training camps abroad, coaching (still being coached actually), lactate threshold training etc. High mileage and lots of conditioning etc. All my training group (most of which were far more talented than me!) would definitely do marathon paced running, if not within their long run, certainly within their sessions, and for quite long period of time, so really get to grips with how MP feels, especially when fatigued. We were all probably at the faster end of the field though and quite results oriented. I quite enjoyed picking up the pace of the last few miles of my long run, gives you quite a lot of mental toughness useful for the race.

There's lots of reasons to run though, and very many less committed (sad🙃) ways of training. Depends on your focus.

One of my favourite marathons was pacing the 4 hour slot at a big city marathon with a big flag strapped to my back like the Pied Piper with all these runners following me! It was quite refreshing and certainly very satisfying.

3 easy miles. Wet miles.

joining in. My goal is short term…I have 6 weeks to get my parkrun back under 30 min….my pB is 26.47 6 years ago! Currently hovering between 31-32 minutes…how best to find that extra little bit of pace??

How often do you run calm? if it's 2/3 times a week, just adding volume and building the base would get you there. Otherwise, Google Fartlek training for some gentle faster paced running.

I've always been able to improve my pace with longer distances.

Loving the marathon inspirations!
Spent a lot of my 5k today pondering what time I might be able to do mine in then adjusting my expectations 😂
Agree that going longer helps with speed, knocked 2mins off my 5k time today (admittedly I am at the slower end of the bell curve!)

Agree, my HM PB was off a really solid block of marathon training.

Agree, my HM PB was off a really solid block of marathon training

I'm the opposite - I get slower over shorter distances when I'm marathon training. It was different when I was starting out and gains came with doing more mileage. But these days, so much running at MP takes my edge off speed-wise - even though there's only about 30 secs between my MP and half marathon pace.

I’m in! I’ve done a few halves but have my first marathon in spring. I’ve never properly ‘trained’ though in terms of watching heart rate/ hill sprints/ cadence work that proper runners seem to talk about … I’m currently only running 10/ 15km a week trying to get more gym time in in an effort to strengthen with the hope that I’ll be less injury prone once proper marathon training starts.

A bit worried that most marathon plans have at least 4 if not 5 runs a week, definitely won’t be able to fit 5 in!

Only managing 1 other run other than parkrun. That is what I need to change up for the next few weeks to make a difference. I could go to a run training session on Thursday evenings, then do a longer run Monday or Sunday ? Would that do it do you think?

I've followed plans with 4 runs a week in them, don't worry! I think they're harder to find though.

You don't need to worry about things like cadence etc - it doesn't have to be that rigid or scientific. Good idea to get the strength stuff in now though.

When in the Spring is your marathon? You'd probably want a plan of at least 16 weeks (and I always add a couple of weeks contingency to any plan), so it's worth at least finding a plan that you are happy with, so you know when it starts.

I'm currently sort of following a HM plan with 4 -5 runs/week. I think its from women's running magazine. The 5th one is optional and I often end up not doing it. It's basically 2 interval/hill/hard sessions, 1 short easy run and a long run. However I sometimes end up mixing in other sessions that my club is running, or a cross country race with the view that I usually push myself harder with others or in a race. I'm quite far off my pbs in 10ks but have got some reasonable 5k times recently, so will let you know how I get on at the HM after vaguely following a plan!

I don't measure heart rate and my cadence is naturally quite high. I mainly try to include intervals, and some off road and hills.

Having completed 2 HM plans on the Garmin app, I am now following the 5K plan in order to achieve sub 22. Sadly, it doesn't go lower than that!

The long runs I've been doing with a friend but I end up doing double the time, as we're used to doing at least 20K together.

Taking a break next week though and just sticking with 70 minutes as instructed!

Yesterday I managed to run 10k for the first time in more than a year :) With a pace of 6:30min/k for an incredibly easy run, I couldn't be any happier

Anyone got in to the London Marathon? I'm still waiting g for the email but I don't hold out much hope.

Same same. No one I know has got in apart from GFA.

2 of my friends have got in on the ballot. 1 of them only entered because I twisted her arm (a few days after I ran it and was in that 'it was so amazing' bubble!). They are both keen runners, who have done several half marathons, so they'll be fine to make the step up to marathon training. I am jealous of them, as I'd actually really like to train with them - we all run together really well.

Ooh a running thread! Started running three years ago and this year has been my lowest mileage yet due to covid twice and a summer doing a manual job which didn’t leave much time or energy for running!
Last covid was only a month ago so just building up again. I agree that covid affects heart rate - mine is definitely higher post covid.

I almost feel inadequate after ready about your hm/m training plans

on holiday now and i hope to get a couple of smooth 5k under my belt.
we are in a forest and the ground is a dream to run on. a bit hilly for my liking though.