Forums/

Competitive Running

Tanya D.
Tanya D. Sendmail

Marathon Training & Tempo runs

posted 10 months ago | Report

I've been running for two years and have completed 1 half. I am training for a full. My goal is to finish in 5 hours. My normal pace is about 9:30. I want to figure out how to do tempo's but I guess I just don't understand it. If I am supposed to run at race pace then that will be slower than my normal pace... Help, what am I missing?? I run 4x/wk. I do a long slow run on Sunday, speed work on Tues, Hill work on Thrs, easy run on Fri. Is that a good strategy - allow for recovery? Thanks.

Respond

10 posts

scroll to bottom
  • Bryan P.
    Bryan P. Sendmail

    Hi Tanya!

    Congrats on finishing your half and on your goal to do a full marathon!

    Greg McMillan has a great article describing the different training zones:
    http://www.mcmillanrunning.com/index.php/articlePages/page/1

    So if you use a heart monitor easy runs and long runs should be at 60-75% maximum, while a tempo run should be 83-92% maximum

    McMillan's running calculator is awesome and will give you a good indication of what your training paces should be.

    Another way to look at it... If long runs and easy runs feel like work, you're probably going to fast ... A tempo run shouldn't be totally exhausting, but it should feel like work

    As far as your routine and allowing for recovery...listen to your body...your speed and tempo work is not as important as saving energy for your long run.

    To give you an idea of my own training (I'm a slower on my daily runs...my PR is 5:12:00)
    I'm running 6 days a week trying to get 3 x 5 miles, 2 x 7 miles, and my long run is up to 14 miles. My goal is to build a firm base of easy running with a focus on mileage, and then gradually introduce a little speedwork and tempo work gradually into my routine.

    something like
    | off | 5 mi | 7 mi | 5 mi | 5 mi | 7 mi | 5 mi | Long |

    (I've been reading Run Faster from the 5K to the Marathon by Hudson and Fitzgerald, and "adapted" one of his training plans for where I'm at right now)

    Hope this has been helpful and good luck with your triaining!!

    posted 10 months ago

  • Allen P.
    Allen P. Sendmail

    Maybe your goal time is doesn’t match your fitness level. Most people can run a marathon at or faster than their typical daily pace. You should put your half marathon time into the Mc Millan running calculator to see if it’s close to your goal.

    http://www.mcmillanrunning.com/index.php/calcUsage/calculate

    posted 10 months ago

  • Tanya D.
    Tanya D. Sendmail

    I don't have a heart monitor so right now I just go by how my body feels and how I am breathing. I'll have to pick up 'Run Faster'. A friend of mine is also training for his 1st full and found that book helpful. Thanks for your advice!

    posted 10 months ago

  • Tanya D.
    Tanya D. Sendmail

    So I used the calc w/ my time from my longest run (16m) in which I did a 3/1 run/walk ratio which was amazing and so am considering doing that for the full. My 16m run pace was over 30 secs faster than my half. So according to the calc, my goal pace would be 10:43 for the full. I don't think I have the stamina and endurance to complete a full at my typical pace of 9:30 or better. I fear my calves will seize like my left one did during the last 2 miles of my 16 mile run. If that happens, I'll be doing lots of walking! Thanks Allen :)

    posted 10 months ago

  • Morey B.
    Morey B. Sendmail

    Ha- I was going to direct you towards the McMillan Pace calculator- but everyone else aready beat me to it. so, as directed above, plug in your HM time and it will tell you what paces to run for your other training runs.

    realize that a marathon isn't a sprint. It's all endurance. you never cross your aerobic/Lactate threshold during the race ('cept perhaps the last 1/2 mi). So, you don't need much speed work to support your training. What you need is mileage- lot's of it. And to put in a lot of miles, you can't do it hard, or you'll require too much recovery and then need rest... and then not be able to get in the miles (without injury). Unless the marathon is a hilly one, I'd ditch the hill work and instead replace it with two easier days for 5d/wk if you have the time.

    good luck. have fun.

    posted 10 months ago

  • Tanya D.
    Tanya D. Sendmail
    in reply to what Morey B. said:Ha- I was going to direct you towards the McMillan Pace calculator- but everyone else aready beat me to it. so, as directed above, plug in your HM time and it will tell you what paces to run for your other training runs. realize that a marathon ... read more

    Ha ha i have yet to find a place to run here where there are no hills. Hmm see I thought doing tempos would help Increase my lactate threshold. My fear is hitting the wall. Thank you Morey :)

    posted 10 months ago

  • Paul
    Paul Sendmail
    in reply to what Tanya D. said:Ha ha i have yet to find a place to run here where there are no hills. Hmm see I thought doing tempos would help Increase my lactate threshold. My fear is hitting the wall. Thank you Morey :)

    Running over hilly ground is absolutely fantastic for marathon training, Consider yourself blessed in your local terrain, where i am its mostly flat, im jealous.

    Id deffinately back up Morey on the suggestion to drop the second speed work session, actually if your goal is the marathon and your not planning any short races between now and then id stop all of it.

    Concentrate on building a strong Aerobic base, (it will pay off doubly if you decide to go back to shorter races after the M) You can still work on your LT by doing a LT run every other week or so if you want. LT pace is between 10k and 15k race pace, closer to 15k the fitter you are.

    Once youve got a resonable base you can practice hitting the wall by doing some of your runs starting in a low glycogen state, McMillan has some articles on this too if you hunt a bit.

    posted 9 months ago

  • Tanya D.
    Tanya D. Sendmail

    Paul,

    I have actually come to love running hills when at first I would dread them and walk them without even attempting to run up them.

    Great piece of advice on practicing hitting the wall. I never would have thought to do that. I believe I did begin to experience the wall during my 16 mile run. I felt amazing through 13 but I ran out of water during the last two and turned straight into headwind. My calves seized up on me so bad. I knew if I had much more to go, I may not have made it.

    So the hunt is on for some McMillan articles. Thanks Paul!!!!

    posted 9 months ago

  • Bryan P.
    Bryan P. Sendmail

    Here is one article that describes the low-glycogen run
    http://www.mcmillanrunning.com/articlePages/article/2

    I've done a couple of these in the past and really liked them!
    It's amazing how much energy you can actually have on these runs, but make sure to drink plenty of water. Also, I like the Essential Electrolyte tabs from www.nutribiotic.com

    posted 9 months ago | edited 9 months ago

  • Tanya D.
    Tanya D. Sendmail
    in reply to what Bryan P. said:Here is one article that describes the low-glycogen run http://www.mcmillanrunning.com/articlePages/article/2 I've done a couple of these in the past and really liked them! It's amazing how much energy you can actually have on these... read more

    Thanks Brian. I'll check out those links. Happy running :)

    posted 9 months ago

Similar Discussions in Running - Competitive Running