Variable Pace Marathon Training?

[SwStudio]

I enjoy reading a lot of Frank Horwill's opinions on running -
some of his nutrition beliefs are weird, but I mostly agree
with his hard work and 'lots-of-fast-running' approach.

I was going through his marathon ideas (although obviously
he prefers discussing the shorter distances). Here's one of
his marathon preparation workouts:

/start quote

Perhaps the greatest training aid for the marathon was
the introduction of variable pace. This is best done on
a track and consists of running one lap at your best 5km
speed and then going straight into the next lap at marathon
pace. Continue in this way non stop for as long as possible.
Usually, first attempts last for about eight laps. Take a lap walk
recovery and start again doing as many consecutive laps as
possible on time. The target is to do a total of twenty-five
laps (10k). When I coached Wendy Llewellyn to run 2:37
exactly for the marathon in 1996, she was able to run
eventually the 10km distance without rest as follows - 80
secs / 400m (16:40 / 5km) followed by 90 secs / 400
(2:37:12 / marathon). This session, with its undulating pulse
rates which fluctuate between 150 and 180 beats a minute,
prepares you for hills, making a break and covering one.

/end quote

This looks interesting! I've never done anything like this. Perhaps
this workout could help with those looking to run a 'fast' marathon
without crashing (like myself). Actually, come to think of it, it
looks like a good workout for any 5km-and-up race, with some
modifications. Any thoughts?

--

David (in Hamilton, Ont)

--

[Chazzer]

David-

First off, why am I always responding to your posts?

Second, what strikes me about this is it sounds like it's designed more for
world class 'thoners... Not that it couldn't be applied to the average guys
like us... But if you've ever watched a 'thon on TV, you are familiar with
how the lead pack runners will throw in short and fast bursts, trying to
break away from the pack... This workout sounds like it's geared for that
type of racing. I don't know about you, but rarely do I find myself in a
significant pack for any length of time, much less one where we are throwing
bursts at each other...

Personally, I still believe for most of us, long tempo runs are the best way
to find speed when it comes to the 'thon...

-Chazzer

"SwStudio" <shhhh_...@hotmail.com> wrote in message
news:_hQi6.12576$HG.30...@news4.rdc1.on.home.com...

[SwStudio]

We both read/post at the same time often, I think.. hehe

Anyway, I think this training could be applied to guys like us!
Anyone who has aspirations of a sub-3 (even if it's 2:59 ;-)
could definitely benefit. I hear you on the fast tempo runs,
and I will always do them. IMO, anything in that magic zone
of 10km - half marathon race pace is crucial to getting faster.

Here's his 14 day cycle for marathon training, which looks
okay to me - I might even try elements of it:

/quote

Day 1 - Build up to running for 2½ hours, speed is irrelevant,
time on the feet is the main point of this session.
Day 2 – Recovery run of 35 minutes.
Day 3 - Variable pace session on the track totalling 10km.
Day 4 - Recovery run of 35 minutes.
Day 5 - Build up to running 18 miles at target marathon speed.
Day 6 - rest.

Day 7 - 10km pace session. Either 6 x 1 mile or 3 x 2 miles
with 45 and 90 secs recovery respectively at best
10km speed or faster.
Day 8 - Recovery run of 35 minutes.
Day 9 - Repeat Day 1.
Day 10 - Recovery run 35 minutes.
Day 11 - Repeat Day 5.
Day 12 - Recovery run of 35 minutes.
Day 13 - 5km pace session. Either 8 x 800 or 6 x 1 km at
best 5km speed or faster with 45 and 60secs rest
respectively.
Day 14 - Rest.

The maximum mileage involved, excluding warm up runs, is
around 64 miles a week.

/end quote

--

David (in Hamilton, Ont)

--
"Chazzer" <cha...@steeldetailsdot.com> wrote in message
news:ryQi6.1794$466.1...@news1.atl...

[Brian McWilliams]

David, sounds like an interesting workout. If nothing else, it would
make running at M-pace seem easy. Owen Anderson also has a shorter
variation on this type of workout which he calls Super Sets:

http://www.rrnews.com/news_bod.asp?Action=18

(Formatting sucks.)

Brian

[Kerry Wilson]

SwStudio wrote in message <_hQi6.12576$HG.30...@news4.rdc1.on.home.com>...

I like it. I still think the "standard" marathon training strategies are
good too, but this sounds like a welcome break from the grind.

[Robert Grumbine]

In article <ryQi6.1794$466.1...@news1.atl>,

Chazzer <cha...@steeldetailsdot.com> wrote:
>
>First off, why am I always responding to your posts?

Good taste?

>Second, what strikes me about this is it sounds like it's designed more for
>world class 'thoners... Not that it couldn't be applied to the average guys
>like us...

Hmm, I'm inclined to think that the purpose goes beyond 'throwing
speed' at the other runners. One of the things that is enjoyable to
me about trail running is that because of the terrain, you never lock
in to a single pace. With the alternating 5k/Mara pace, you can get
a similar effect on the road/track.

Then too, I'm a believer in the notion of multiple training paces
(one advocate being the British Miler's Club, see my web page's link to
them). Even if you're planning on averaging marathon pace, time at
slower, equal, faster, and significantly faster should be valuable
regardless of what your marathon pace actually is.

>Personally, I still believe for most of us, long tempo runs are the best way
>to find speed when it comes to the 'thon...

This give you the 'faster'; the 5k/mara alternating workout exposes you
to 'significantly faster'.

--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences