Shades Marathon Training



  • Shades - just wanted to say thanks - it all makes sense and managed 13 miles on Sunday at a 10 min mile pace (ok the last 2 hurt a bit!) but felt really comfortable and am now training myself to slow down! Thanks for the expertise and advice and setting it out in laymens terms!!!

  • Awww Snaps <<blush>> I'm doing ok thanks, seem to be having a generally better phase just at the moment which I shall enjoy whilst it lasts and hope will last a long time. I couldn't contemplate your schedule though - that's a lot of time you've been allowed out to play:-)
    If you think you can or you think you can't you're probably right.
  • Hi Shades
    You have mail
    Many thanks !!!!
    wobblebutt (great name, by the way)
    I'm so please you had a successful long run at the right pace for you.

    Learning to control your pace in training will help you do the same in your races and in a marathon that is crucial especially in the first half.
  • Hi Shades. You have mail.
  • I've just been reading through the rest of the posts on here and it all looks very promising. I'll be doing my 5th marathon this year (Halstead) and my running's been a bit hit and miss of late.
    Nick - I'll email you the schedule tonight
  • Thanks.
  • Thanks for the plan Shades.

    I'll check my PBs when I get home and let you have them so that you can calculate my paces.
    Nick - no problem, I love telling peeps to slow down in their training!
  • Hi Shades.

    I've just e-mailed you my PBs and times for 2005 as my PBs were back in 2001,2 & 3.
  • Shades. On Week 7 of your schedule, I've got a 10k race, when I should be doing 16 long and on week 11, I've got another 10k when I should be doing one of the 18 longs.

    Does that matter?
    Nick - I'll reply to your email tonight, sorry manic day yesterday - no forum time either!

    You need to swap around your long runs so that your 10k races are on your 'shorter' long run weekends and you can still do the longer long runs on the weeks before and after your races. A 10 k race, although may feel tough at the time should not take a lot out of you
  • Thanks for the advice.

    I went out for my first run on your schedule last night and made myself slow down (well, my Garmin did).

    I felt a lot better than I have done recently as a result.

    Also, I don't know how others on here feel but in return for all this work you've done/are doing, I'd like to sponsor you next time you're raising any money on one of your races.
    Nick - That's a very kind offer but you can save your money as I don't do any races for charity. This is not because I'm mean but I run a lot of marathons and I could not get anyone to sponsor me for a marathon as I often do them on consecutive weeks.

    My reward is that you all have a good race that you enjoy yourselves (particularly those of you doing your first marathon), and a PB too.

    I have my own running group (WRN)and really enjoy seeing how everyone improves and more importantly enjoys their running.
  • Fair comment.
  • Hi Shades, you have mail.
  • Did my 12 miler. 8 miles with club group, kept stopping every mile it seemed, then last 4 on my own. Took just under 2 hours (actually 1.49 minus the stops).
  • Hi Shades,

    You very kindly sent me your training plan a few weeks back. Whilst I haven't adopted it, as I am using a variation of my own 4 runs per week plan which got me successfully through Paris last year, this year in London I'd like to get a PB. Just out of interest, what paces would you recommending that I do my runs at. 10K PB = 45:26 Half-Marathon PB = 1:38:40 Marathon PB = 3:53:13.

    I'd like to see how your figures compare with what I'm actually doing.

    Hope you can help. Many thanks.
  • SHADES - you have mail.
  • Shades, thanks for my paces. I forgot to say that I'll be interested to see how i get on with my tempo run as I always seem to run at the same pace in the past.

    How does everyone else find the tempo runs?
    Mr Bump

    Long runs 8.30 to 9.30 min/miles
    Easy runs 8.30 to 9.00 min/miles
    Tempo runs 7.15 to 7.35 min/miles

    Your race times for 10k and half show that there is scope to knock quite a bit off your marathon PB. You could do sub 3.30 providing you get enough long runs in at the right pace.
    Nick - don't forget to do 1 mile easy, then ? at tempo pace and 1 mile easy to warm down.
    If schedule says 4 miles tempo, that's 2 miles warmup and down, and 2 miles at tempo pace.
  • Thanks Shades.
  • Hi Shades, please can I have a copy of your plan. I've trained for 10k races on 3 runs a week. Have only just introduced a fourth run in the week and I'd like to run a half marathon in May.

    Thanks in advance.

    Will send email now.
  • Thanks Shades. I was thinking the same as you - that I have plenty of scope to work at on my marathon PB.

    We're not too far out with our pacings either. In the last week, left the watch at home and ran as I felt. Long run of 13 miles was at 8:25, a tempo run of 5 miles was at 7:24.

    Thanks again

    Mr Bump - you're welcome and good pacing.
  • Thanks Shades!
  • I've been following the plan and was doing really well until everything tightened up last week.

    GOing for a sports massage tomorrow that will hopefully help the problem and get me back going again.

    I've sent you an email re my pacing times

    Thanks, Tgks
  • Well Shades, I'm afraid I've fallen off the plan too. Well actually I haven't yet apart from doing the tempo run today at easy pace! But lower legs no good so it's back to fizz to see whether they can order in a new pair! I have been trying to manage this with self massage, ice, anti inflams in between but they're still ''pretty bad''!

    I have a 16 miler at the weekend and I WANT to do it!! So i'm going to rest up now and do all the usual, ice, anti inflams, carry on with exercises that I'm already doing with hope that things will have calmed down enough to do long run.

    This is the first time I've attempted a schedule and I'd really like to see it through if my legs will allow me to, so we'll see!

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