dear all ,
i have done one marathon , and been reading about doing mile repeats to help improve time. can anyone suggest , how to start , speed to do them in , , when to do them before a marathon / also , any feedback from runners who do them please
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Mile Repeats
Started by chewy, Sep 01 2009 03:46 PM
3 replies to this topic
#1
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Posted 01 September 2009 - 03:46 PM
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#2
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Posted 01 September 2009 - 05:21 PM
you need to provide your marathon performance your 10km performance, your total average weekly kms and type of sessions you usually do etc, otherwise it is all too much out of context.
there is also lots of various strategies how to incorporate the long intervals such as miles into marathon training.
1 concept often mentioned on this forum is to do long reps at about 10km racing pace and do total of
70-80% of that distance so 8k/1.6 = 5 reps maximum
more reps if the pace is halfmara or mara pace.
Very different concept is, not mentioned on this forum, is to plan marathon say 12-18 months ahead
with reasonable finishing target - meaning aiming for PB and improvement but what is realisticaly achievable with hard and proper training, not what Wanjiru dreams about.
Take that marathon pace and start running 1 miles reps at exactly that pace, not 1 secs slower or faster and run it in the most relaxed way you can. Do only as many reps as you can keep the the pace-time and keep relaxed marathon running style. It can be just 1 rep at the begginning but should grow to 20x 1 mile at marapace say 3 months out of the race and this needs to be in the middle of training week, not day after rest day.
there is also lots of various strategies how to incorporate the long intervals such as miles into marathon training.
1 concept often mentioned on this forum is to do long reps at about 10km racing pace and do total of
70-80% of that distance so 8k/1.6 = 5 reps maximum
more reps if the pace is halfmara or mara pace.
Very different concept is, not mentioned on this forum, is to plan marathon say 12-18 months ahead
with reasonable finishing target - meaning aiming for PB and improvement but what is realisticaly achievable with hard and proper training, not what Wanjiru dreams about.
Take that marathon pace and start running 1 miles reps at exactly that pace, not 1 secs slower or faster and run it in the most relaxed way you can. Do only as many reps as you can keep the the pace-time and keep relaxed marathon running style. It can be just 1 rep at the begginning but should grow to 20x 1 mile at marapace say 3 months out of the race and this needs to be in the middle of training week, not day after rest day.
#3
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nando
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Posted 02 September 2009 - 09:55 AM
chewy,
I normally do somewhere between 3-6 mile repeats in my preparation for a marathon. I do some sort of repeats on a weekly basis, at distance of a mile, 1km, 2km or 3km. The only exception is when I am racing on the weekend, and I will then change to shorter, faster reps, with 30s or 1 minute.
As for the speed, it should be at a pace where you are doing the last one as fast as the first. If you are significantly slower on the last, you are going out too fast. If you look at something like the McMillan calculator, it should give you an idea of what pace to run them at.
I normally do somewhere between 3-6 mile repeats in my preparation for a marathon. I do some sort of repeats on a weekly basis, at distance of a mile, 1km, 2km or 3km. The only exception is when I am racing on the weekend, and I will then change to shorter, faster reps, with 30s or 1 minute.
As for the speed, it should be at a pace where you are doing the last one as fast as the first. If you are significantly slower on the last, you are going out too fast. If you look at something like the McMillan calculator, it should give you an idea of what pace to run them at.
#4
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Posted 02 September 2009 - 11:16 AM
nando, on Sep 2 2009, 09:55 AM, said:
chewy,
I normally do somewhere between 3-6 mile repeats in my preparation for a marathon. I do some sort of repeats on a weekly basis, at distance of a mile, 1km, 2km or 3km. The only exception is when I am racing on the weekend, and I will then change to shorter, faster reps, with 30s or 1 minute.
As for the speed, it should be at a pace where you are doing the last one as fast as the first. If you are significantly slower on the last, you are going out too fast. If you look at something like the McMillan calculator, it should give you an idea of what pace to run them at.
I normally do somewhere between 3-6 mile repeats in my preparation for a marathon. I do some sort of repeats on a weekly basis, at distance of a mile, 1km, 2km or 3km. The only exception is when I am racing on the weekend, and I will then change to shorter, faster reps, with 30s or 1 minute.
As for the speed, it should be at a pace where you are doing the last one as fast as the first. If you are significantly slower on the last, you are going out too fast. If you look at something like the McMillan calculator, it should give you an idea of what pace to run them at.
