On the RW intermediate schedule, it says for this Sunday do a 10m run and practice your 'marathon preparation'. Sorry to be a dunce, but what does that last bit mean? Is it the warm up, how you physically start running when the crowd starts to move off...?
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Enjoy it, visualise the race and the people arround you.
When you have done everything and are happy that that is how you want to do it on race day, WRITE IT ALL DOWN! Make a list of all the stuff you need to take with you, mark which of it needs to be worn with a W and which needs to go in your bag with a B. Then you can tick it off as you put it in the bag/put it on on race morning. This saves on last minute panics at having forgotten something vital.
i have run 90 mins for a half and can do 10k's in about 40 mins. according to a calculator on the us runners world site, i should be able to complete a marathon in 3:09-3:21 (seems a bit quick to me).
i only run 4-5 times a week as i cross-train, i make them count though, but this prog has 6-7 runs/week which is too many for my legs (old rugby injuries)
i haven't done a marathon before, am i kidding myself? do i have any idea what i am getting myself into? and if i do new york, do i just work on my fitness base betwen now and may, then start the 16 week prog? or do a half program?
this is too long, sorry.
I trained for last year's FLM on 3-4 runs per week, and have identical half and 10K times to you. I managed FLM in 3:30 (I've always found those calculators a bit optimistic). All you need to do is put in a few long runs (I did 3 at 20M plus, and a 20M race) in the Spring, and you are there.
No worries mate.
What is the difference, in pace and in heart rate, between easy, steady and long runs in this schedule? I mean the basic difference, e.g. easy = 65% max WHR and so on? Which one of these paces is slowest and which is fastest?
HTH.
am preparing for my first race of 5km next month (race for life). i run around 30mins to 1 hour (5 times a week). and am thinking of doing FLM 2006, am i ready for it?
Any comments welcome pls
done lots of running but nvere have i undertaken a schedule,plan to run the flm in 2006,
need some explanantion on several items in the intermediate schedule.
1.wwek one states that on wednesday there is a 7 mile run or warm up then 10 x 1mi fast and 2mins slow,can someone explain this,
basically camn somenne explain the whole thingb to me as it would be very helpful
cheers
rich
The 7 mile warm up is probably going to be at a fairly east pace, before you move into the fast/slow intervals.
Don't worry too much about making the distances accurate, just work out how long roughly a mile should take at each pace (which the calculator will tell you). I use a watch that I can set to beep at different intervals, which helps with this sort of thing.
Hope this helps. I'm not an expert on these things by any means, and I'm sure other forumites can chip in with info and ideas.
Im using it for Edinburgh this year, first week of the plan this week. Used a 'beginners' get me round for the last marathon (which was my first) and that worked great.
Introduced 2/3 weekly heavy cv kettle bell workouts also for improved strength and core stability - i can feel the benefits after only a few weeks of using it to i recommend it to anyone.
Im a little confused with the 'with strides' comment on some of the sessions - if anyone can clarify that would be great.
Im aiming for sub 4hrs using this schedule, my LSR pace is around 8.30min/mi so ill let you know how it works out.
Cheers