[pete_72]

Hi:<br><br>
I am supposed to be a few weeks away from moving out of "Prep" phase and into some more volume (and particularly intensity) in training. However, I have built something of a base in running and I have some time goals for a 16 mile race at the end of this month. So with 4 weeks left to the race, I think a once-weekly 30-40 minute "speed-work" session is a decent idea - even though it would theoretically be a bit early in the over-all plan for my main season goal.<br>
The rest of my running comprises 3 runs of (typically) 6, 8-10, and 12-15 miles. So 30 ish, and all slow, every week.<br><br>
So. The session needs to be indoors (just fits together best with my overall schedule). Later in the year I'll be looking at hill reps as the route to go with this sort of session, but for now we're talking treadmill.<br><br>
My thinking: 3*1mile reps (with 400m jog recovery between). Run the miles @ 7min/mile pace, which is 90 secs faster than goal pace, but is pretty much my 5K pace.<br><br>
Am I miles wrong with this? Is it tough enough? Don't want to waste my time. Would the intervals themselves be better at 800m or 1000m?<br><br>
cheers for any thoughts.

 

[toe jam on crusty feet]

I do that speedwork, but not every week. I mix it up with other speedwork---different every week. But that is an easy one that is good to start with!

 

[Brew_Dad]

For a race of that distance, I'd think that 1 mile reps are a good choice. 3x1mile sounds about right and 5K pace is what is recommended in most marathon training plans I've seen. You might want to do something like 5x1000meters or even 6x600meters your first time out, just to get your legs used to that speed and reduce the chance for injury.<br><br>
Question: Have you been doing any tempo/LT runs, or just slower paces? If you haven't been doing tempo work, you'd probably be better served to skip the speed work and add in some runs of 20-40 minutes at your 15K-Half Marathon pace with a suitable warm up and cool down. I've found that these types of runs better prepare me for longer distance races and that speed work is really only for that final "peaking" phase if your racing longer than 10K.<br><br>
edit: I caint spel

 

[pete_72]

the answer is no. nothing except the slow stuff (10-10:30 pace).<br>
So, for now, you say: Do the extra run session, but forget the repeats. <b>Warm up - run at goal pace for a half hour - cool down.</b> (?)<br>
Seems reasonable.

 

[jroden]

I agree with the guy directly above me, you'd be better served by doing something like 3 miles at 7.20 pace or whatever your proper tempo pace is. Also, you can do 6 x 100 strides after a couple of your outdoor runs. Just ease into the speed, don't fret about the race 4 weeks away, it's too late to worry.

 

[3chilipeppers]

I would probably agree with the tempo runs instead at this point, as 4 weeks isn't really enough time to benefit much from intervals. BUT, to give you an idea, I'll tell you what I did when training for my HM. I had a time goal, and I followed Jeff Galloway's plan along with his book almost to a T. To start, I did hill repeats to prepare for intervals. I did probably 6 weeks of hill repeats, but not necessarily every week, building up to 10-12. Then, I started interval training. I did intervals every week at first, then just every other week as the repeats increased and the long run mileage increased. I did 1/2 mile (800m) intervals, with 1/4 mile (400m) recovery. I walked my recoveries, but they could have been jogged (I'm not that fast). I worked from 6 repeats up to 12. I ran my intervals at about 5K race pace (which is 8:00-8:30 for me). I did run my goal time at my HM, so it apparently worked. This was my first experience with intervals, so it was kind of fun to change things up. Galloway suggests 1 mile intervals when training for a full marathon.<br>
Good Luck!

 

[donskiman]

Has all your running been on a treadmill? Have you ever raced this distance or longer before? Have you done any form of speedwork at all including shorter distance races in your training for this race?<br><br>
I also do almost all of my training at a slow, easy pace. I started my buildup last September doing this, but since then my weekly mileage has increased from about 45 in October to over 70 now. However during this period I have raced just about every other week at distances ranging from 5K to HM. The races are my speedwork so far, although I plan to do regular track sessions when the weather is nice enough to wear shorts/t shirt. My marathon goal pace is 8:00. My training pace is 9:00-9:30. My last race was a 10 miler last Sunday with a pace of 7:25.<br><br>
Although there will be some benefit to your proposed plan, be aware that speedwork on a treadmill and speedwork on a track may not be entirely equal.

 

[Yo Mikey]

My last marathon training consisted of Tuesday speedwork, Thursday tempo work, with Sunday long run, however it was from the beginning of the training, which was a 16 week plan. I agree with the folks that tempo work is best this close to race, with limited exposure to speed work. Speed work is great but can hurt when you are trying to start up with it close to race day.<br><br>
My tempo pacing was around 5k pace + 35~50 seconds/mile. Warm up of a mile, then 3~4 miles at this pace, cooldown.

 

[pete_72]

Thanks for thoughts/replies guys.<br><br>
JR: I'm not fretting so much as thinking - can I constructively add a weekly session that will be of use on the day? This March race is v much a C race, and what will be, will be. The only real run goal for the whole year is to run 1:50 for the run-leg of my HIM in September.<br><br>
Donskiman: No; all milage is outside (except this once per week window I have as an opportunity to get on the treadmill for 40 mins). And no; nothing else (speedwise) as prep for this race.<br><br>
So i'm back from the gym and went with the following:<br><br>
1*10 min/mile WU<br>
3*8 min/mile in one long set<br>
1*10 min/mile CD<br><br>
45 mins - 5 miles. the three tempo miles felt towards the easy end of the scale. Goal pace is 8:30, so I suppose I'll find out on the day if I can hold it for 16 miles.