Some weeks ago there was some discussion going on about the target times for the intervals in the RW marathon training schedules. At the time the consensus was that these times were all ridiculously too fast. Are people still finding this? Or has everyone else improved with time and it's just me that isn't making the recommended speed?
I'm sort of following the sub-4 schedule, but am doing less distance and training at a slower pace. I see I am actually following the sub-5 schedule almost exactly! I probably won't break 4 hours this time, but certainly will be closer to 4 hours than 5. Is it just me or are these schedules just stupid?
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I started a thread about sub 4.30 schedules that varied so wildly as to be laughable. Both are on the RW web-site ("intermediate" and "ultimate")
My answer, however is probably not despite this. A marathon is probably the only time a runner follows a schedule so any sort of structure and discipline is likely to pay dividends.
All I would say is have a look around. Whatever time you're after there will be a choice of schedules. Just choose one that suits you.
You have to put the effort in to achieve the goal I'm afraid!
The main reason I haven't switched is cos some of the speedwork on the sub-4:30 looks pretty tough! *wimp*
So far I've managed all of one interval session at the specified pace (800metres). My tempo and marathon pace runs are OK, but for some reason my easy runs are quite a bit slower even at the suggested hr range they suggest, and the interval sessions invariably a bit slower too.
Take the 4* mile intervals on the 3.45 schedule this week - suggested time 6.40-7 mins which I think equates to their theoretical 10K time. I work my 10K pace out to be 7.15 based on a recent PB which incidentally also equates to my 1/2 marathon PB. Result: do the 1st interval in 7 mins, the rest at 7.10-7.20, just couldn't get faster than that.
Compare this with the times given in the macmillan calculator (www.mcmillanrunning.com) :
'Speed workouts' - 6.57-7.12
'Stamina workouts' - 7.12-7.21
Hey presto it all starts to look a bit more reasonable.
Not to say the RW schedules are all rubbish, just that at the end of the day it's your marathon pace that matters, last year got around in 4.08 without doing a single interval speed session. Whilst sticking to a schedule to give shape and structure to your training you've also got to bear in mind the effect on your motivation of constantly 'failing' the speed sessions, unless this spurs you on to trying harder.
PS Will email you about the socks!
I do still like the schedules because it means not having to think about what to do!
it's a shame that they seem to have discouraged so many runners (to judge from the comments around these parts). most experts (and top elite runners) agree that you shouldn't be running intervals and other speed sessions to complete exhaustion (or only rarely and under controlled conditions). you should almost always feel that you could do one more repetition if someone put a gun to your head and told you you had no choice.
it's odd that RW, who are otherwise great advocates of training smarter not harder, should have adopted these excessive target times.
You have managed to re-motivate me!
Used the RW as a guide for my first marathon but use the advice from people here as a better guide because as someone has already said, RW is thinking about a conglomerate average runner.
Disappointed also that the RW schedules stop at sub 3. Why nothing lower than this?
For instance I'm fairly sure that I run better on only 4 quality sessions per week with days off after each of the harder sessions (track, hills and either the very long slow or a 10+ tempo) and an overall mileage of usually no more than 40. I also cycle a slow 20 minutes to work everyday for "recovery". This worked for a sub-3:15 first-marathon last year and will hopefully work for a sub-3:00 this year.
However others obviously thrive on more mileage and more sessions per week (like you Barnsley man?).
The other thing is I now have a stack of books, old magazine editions and online schedules/advice to reference which I use in addition to the odd comment from the coaches at our club.
Used the half marthaon one last year and now using the marathon one. Really varied and good fun and although quite tough have not left me feeling too exhausted.
Worth checking out on their wbe site.
Simon
I also have a folder of just marathon schedules, I checking against the one that Bruce Tulloh did in RW in 1997 as it has 10 steps most of which are races in certain times, which is why I liked it.
Very happy so far with this years RW one though.
I´m aiming for 3.20 - 3.30. But choosing a marathon schedule is worse than shopping for shoes! Should I choose the easiest (cos I´m a lazy bum) or go for a tougher one (Frank?) in the hope of greater rewards later in the year???
My biggest problem is that there are no races within a 6 hour drive of my house from Sptember to May, which makes pacing and race practice difficult.
Any pointers very welcome!
BTW did you have a good weekend in the Peaks Monique - wasn´t it last weekend?
I like the ones that give you a bear minimum and a "belt and braces option" so you don't start to feel you're dropping behind if you have a tiring week or two.
I also start a week earlier so I have a week to play with- it may be to spend time having flu or complete one weeks training over two weeks so I'm back in line for the taper period.
I hope not, I was running back from Skipton along the canal.
I like the idea of starting a week early - makes a lot of sense. As the marathon I am running is one of those midnight sun marathons, the next thing I have to do is convince my body that it is totally normal to run 26 miles in small hours of the morning .....
Peak District - I probablay got the wrong weekend - or the wrong person? Must be cos Friday - pressure of work an' all that.