Hi
I read the book "THE MARATHON METHOD: The 16-Week Training Program
That Prepares You to Finish a Full or Half Marathon in Your Best Time"
by Tom Holland, and I’m planning to use it to train for two half
marathons (the first one on June 28 and the second one on August 02)
and a full marathon in October 18.
I'm a novice in running and I don't know the language that experts
use to describe training plans, so I wrote an e-mail 5 weeks ago to
the author asking a few questions but until now I don’t have an answer
and I need to start training very soon.
Every plan in the book take 16 weeks, so I have to start training in
March 09 for the first half marathon, in April 13 for the second half
marathon and in June 29 for the full marathon.
I hope you all can forgive me for this long query, but I really need some
help. Thanks in advance.
Questions
1. ¿How do I customize/manage three different training plans knowing
that they overlap?
Related to the advanced half marathon plan these are the questions.
2. 6w/3x5 min @2 min
According to the book it means 6 miles with 3 intervals of 5 minutes
at 5K pace with 2 minute rest in between (easy jog).
If I understood it means, a total run of 6 miles and during the run
you have to run three times for a period of 5 minutes at 5K pace.
2.1. When do you have to rest?
2.2. When do you have to start the first interval of 5 minutes at 5K pace?
2.3. When do you have to start the second interval of 5 minutes at 5K pace?
2.4. When do you have to start the third interval of 5 minutes at 5K pace?
3. 5 w/7 min fartleks
What does the author mean by that?
4. 5 w/6x30 sec HR
According to the book it means 5 miles with 6 hill repeats of 30 seconds
each. Jog or walk slowly back down to recover.
4.1. What is a hill?
4.2. What is a hill repeat?
4.3. What is a hill repeat of 30 seconds?
4.4. When do you have to jog or walk slowly?
If I understood it means a total run of 5 miles and during the run you
have to make 6 hill repeats of 30 seconds each.
4.5. When do you have to start the first hill repeat?
4.6. When do you have to start the second, and the third, and the fourth,
and the fifth and the sixth hill repeat?
5. 5w/10 min T & C
According to the book it means 5 miles with a 10-minute tempo at 10K pace
plus core workout.
What does the author mean by that?
6. 4w/10 min T
What does the author mean by that?
I really appreciate if someone can take time to help me.
Thank you again.
A novice runner
0
Understanding Training Programs Jargon
Started by ANoviceRunner, Feb 25 2009 05:47 AM
5 replies to this topic
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#2
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1000-club gold-rated CoolRunner
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Posted 25 February 2009 - 07:25 AM
1. ¿How do I customize/manage three different training plans knowing
that they overlap?
Some of the races are lead up races for the main event. They replace the long run for that week. Or alternatively you finish your first goal and then do a modified program to the next goal.
2. 6w/3x5 min @2 min
According to the book it means 6 miles with 3 intervals of 5 minutes
at 5K pace with 2 minute rest in between (easy jog).
If I understood it means, a total run of 6 miles and during the run
you have to run three times for a period of 5 minutes at 5K pace.
2.1. When do you have to rest?
After each of the five minute repetitions you rest.
2.2. When do you have to start the first interval of 5 minutes at 5K pace?
You would normally do a few kilometres warm up then stop to stretch and do some strides. After that do the 5 minute reps followed by the 2 minute recovery and then do a warm down.
2.3. When do you have to start the second interval of 5 minutes at 5K pace?
After the first 2 minute recovery
2.4. When do you have to start the third interval of 5 minutes at 5K pace?
After the second 2 minute recovery
3. 5 w/7 min fartleks
What does the author mean by that?
Fartlek means that you do the fast bit as a surge in a normal run with the recovery back to normal pace. You change the speed you are running and the amount of recovery based on how you are feeling rather than a set amount. The 7 minute surges should ideally also be changed depending on how you are feeling.
4. 5 w/6x30 sec HR
According to the book it means 5 miles with 6 hill repeats of 30 seconds
each. Jog or walk slowly back down to recover.
That is correct, but it should also mention the grade of the hill. With the principle of specifity it should match the grade you will encounter in your goal race.
4.1. What is a hill?
4.2. What is a hill repeat?
4.3. What is a hill repeat of 30 seconds?
4.4. When do you have to jog or walk slowly?
An uphill is not on the flat
. A repeat means you run up and down the same hill. A 30 second repeat means you run up for 30 seconds. You jog and walk slowly back down the hill as recovery.
If I understood it means a total run of 5 miles and during the run you
have to make 6 hill repeats of 30 seconds each.
4.5. When do you have to start the first hill repeat?
4.6. When do you have to start the second, and the third, and the fourth,
and the fifth and the sixth hill repeat?
Again you do a warm up run to your hill. Do stretches and strides then run up the hill for 30 seconds. When you get to 30 seconds you stop and walk jog slowly down. When you get back to the bottom you do it again.
5. 5w/10 min T & C
According to the book it means 5 miles with a 10-minute tempo at 10K pace
plus core workout.
Tempo runs are normally between Max VO2 pace and threshold pace which 10k pace is similar to. You do your warmup of a few kms, stop to do stretches and strides then run hard for 10 minutes at 10km pace. You then run the rest of the distance easy as a warm down. I guess at the end you do some core strengthening exercises.
6. 4w/10 min T
What does the author mean by that?
Probably a time trial. That means you run as far as you can in 10 minutes.
I personally think there is a reason for jargon as it helps to be clearer briefer and more precise about what you are saying. That falls apart a bit when there is no consistency about the use of the jargon. Following a generic program has an increased risk of failure compared to an individualised program. Doing speedwork by yourself is equally difficult. I suggest you join a club or get a coach. After you have gained some experience you can then do your own program.
that they overlap?
Some of the races are lead up races for the main event. They replace the long run for that week. Or alternatively you finish your first goal and then do a modified program to the next goal.
2. 6w/3x5 min @2 min
According to the book it means 6 miles with 3 intervals of 5 minutes
at 5K pace with 2 minute rest in between (easy jog).
If I understood it means, a total run of 6 miles and during the run
you have to run three times for a period of 5 minutes at 5K pace.
2.1. When do you have to rest?
After each of the five minute repetitions you rest.
2.2. When do you have to start the first interval of 5 minutes at 5K pace?
You would normally do a few kilometres warm up then stop to stretch and do some strides. After that do the 5 minute reps followed by the 2 minute recovery and then do a warm down.
2.3. When do you have to start the second interval of 5 minutes at 5K pace?
After the first 2 minute recovery
2.4. When do you have to start the third interval of 5 minutes at 5K pace?
After the second 2 minute recovery
3. 5 w/7 min fartleks
What does the author mean by that?
Fartlek means that you do the fast bit as a surge in a normal run with the recovery back to normal pace. You change the speed you are running and the amount of recovery based on how you are feeling rather than a set amount. The 7 minute surges should ideally also be changed depending on how you are feeling.
4. 5 w/6x30 sec HR
According to the book it means 5 miles with 6 hill repeats of 30 seconds
each. Jog or walk slowly back down to recover.
That is correct, but it should also mention the grade of the hill. With the principle of specifity it should match the grade you will encounter in your goal race.
4.1. What is a hill?
4.2. What is a hill repeat?
4.3. What is a hill repeat of 30 seconds?
4.4. When do you have to jog or walk slowly?
An uphill is not on the flat
. A repeat means you run up and down the same hill. A 30 second repeat means you run up for 30 seconds. You jog and walk slowly back down the hill as recovery.If I understood it means a total run of 5 miles and during the run you
have to make 6 hill repeats of 30 seconds each.
4.5. When do you have to start the first hill repeat?
4.6. When do you have to start the second, and the third, and the fourth,
and the fifth and the sixth hill repeat?
Again you do a warm up run to your hill. Do stretches and strides then run up the hill for 30 seconds. When you get to 30 seconds you stop and walk jog slowly down. When you get back to the bottom you do it again.
5. 5w/10 min T & C
According to the book it means 5 miles with a 10-minute tempo at 10K pace
plus core workout.
Tempo runs are normally between Max VO2 pace and threshold pace which 10k pace is similar to. You do your warmup of a few kms, stop to do stretches and strides then run hard for 10 minutes at 10km pace. You then run the rest of the distance easy as a warm down. I guess at the end you do some core strengthening exercises.
6. 4w/10 min T
What does the author mean by that?
Probably a time trial. That means you run as far as you can in 10 minutes.
I personally think there is a reason for jargon as it helps to be clearer briefer and more precise about what you are saying. That falls apart a bit when there is no consistency about the use of the jargon. Following a generic program has an increased risk of failure compared to an individualised program. Doing speedwork by yourself is equally difficult. I suggest you join a club or get a coach. After you have gained some experience you can then do your own program.
#3
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veryCoolRunner
Posted 25 February 2009 - 09:22 AM
ANoviceRunner.
That is probably one of the best newbie posts I have seen. It is so much much easier to respond when the request is so direct.
What Steve said about covers it all.
Cheers.
That is probably one of the best newbie posts I have seen. It is so much much easier to respond when the request is so direct.
What Steve said about covers it all.
Cheers.
#4
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veryCoolRunner
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Posted 04 March 2009 - 02:52 AM
Steve'The Footman', on Feb 25 2009, 08:25 AM, said:
5. 5w/10 min T & C
According to the book it means 5 miles with a 10-minute tempo at 10K pace
plus core workout.
Tempo runs are normally between Max VO2 pace and threshold pace which 10k pace is similar to. You do your warmup of a few kms, stop to do stretches and strides then run hard for 10 minutes at 10km pace. You then run the rest of the distance easy as a warm down. I guess at the end you do some core strengthening exercises.
6. 4w/10 min T
What does the author mean by that?
Probably a time trial. That means you run as far as you can in 10 minutes.
I personally think there is a reason for jargon as it helps to be clearer briefer and more precise about what you are saying. That falls apart a bit when there is no consistency about the use of the jargon. Following a generic program has an increased risk of failure compared to an individualised program. Doing speedwork by yourself is equally difficult. I suggest you join a club or get a coach. After you have gained some experience you can then do your own program.
According to the book it means 5 miles with a 10-minute tempo at 10K pace
plus core workout.
Tempo runs are normally between Max VO2 pace and threshold pace which 10k pace is similar to. You do your warmup of a few kms, stop to do stretches and strides then run hard for 10 minutes at 10km pace. You then run the rest of the distance easy as a warm down. I guess at the end you do some core strengthening exercises.
6. 4w/10 min T
What does the author mean by that?
Probably a time trial. That means you run as far as you can in 10 minutes.
I personally think there is a reason for jargon as it helps to be clearer briefer and more precise about what you are saying. That falls apart a bit when there is no consistency about the use of the jargon. Following a generic program has an increased risk of failure compared to an individualised program. Doing speedwork by yourself is equally difficult. I suggest you join a club or get a coach. After you have gained some experience you can then do your own program.
6. T is tempo pace not time trial (TT). See question 5.
Otherwise good post:)
#5
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veryCoolRunner
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Posted 04 March 2009 - 09:15 AM
bruncle, on Mar 4 2009, 03:52 AM, said:
5. Tempo runs are closer to HM pace not 10k pace. Definition is usually the speed you could maintain for an hour.
In terms of the original post, any decent book really should explain all of the terminology and how to apply it. If not I'd be considering a different book or training plan.
#6
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Still dreaming...
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Posted 04 March 2009 - 09:21 AM
ANoviceRunner, on Feb 25 2009, 06:47 AM, said:
The 16-Week Training Program
That Prepares You to Finish a Full or Half Marathon in Your Best Time"
by Tom Holland,
That Prepares You to Finish a Full or Half Marathon in Your Best Time"
by Tom Holland,
My nephew started running in August and reached a max of 40km/wk prior to taking a travelling break over xmas.
He started training for London Marathon (first mara) in mid Jan (3 months). He is now up to 65km/wk.
His 'coach' has banned speedwork, i.e. fartlek, intervals etc...so he has no problems with jargon
Tempo, time trials and marathon pace are encouraged.
After I made a prediction in London Marathon thread in September (which others thought was bold), that he may be able to break 3:30, the current situation indicates a 3:10, with lots more improvement to come.
Keep it simple.
bruncle, on Mar 4 2009, 03:52 AM, said:
Tempo runs are closer to HM pace not 10k pace.
Older guys like me will agree with Steve...the half marathon wasn't even 'invented' when I started running tempo. A look at my diary of 1978 sees that I called it FCR's (fast continuous runs) of around 10km race pace.
cheers
Edited by Colin, 04 March 2009 - 09:23 AM.
