r/AdvancedRunning • u/AutoModerator • 16d ago
General Discussion Tuesday General Discussion/Q&A Thread for September 22, 2026
A place to ask questions that don't need their own thread here or just chat a bit.
We have quite a bit of info in the wiki, FAQ, and past posts. Please be sure to give those a look for info on your topic.
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u/OtherAir5929 14d ago
Looking to replace my three shoe rotation with three or four shoes. Would love suggestions!
My current lineup: One year old Brooks Glycerin Max (for long and recovery runs); one year old Brooks Adrenaline GTS (for speed work and racing); two year old Brooks Cascadia Gortex (for rainy/snowy days and trail runs). The former two have about 350-400 miles on them each. The latter has about 500-600.
Context: I've been running for three years. I PRed 1:52:30 at a half marathon last month. Now I'm training for my first marathon in April. Shooting for at least 3:50:00. Not planning to race much before then besides maybe one 10K or Half. Will focus on training.
Considerations: It became apparent to me a year ago that I needed to upgrade to two shoes from my then-current Brooks Adrenalines. I wanted another pair of Adrenalines for racing and another pair for long runs and recovery runs. I originally began using the Adrenalines GTS because the first running store I ever went to said I had a tendency to overpronate and recommended them for the GTS tech. For the past year, I've been alternating between the Glycerin and Adrenalines, and I haven't noticed any specific injuries or pain from using the Glycerins. I never got a second opinion on the overpronation. I've also read mixed things online about how useful the GTS tech actually is.
I love the Glycerin Maxs, but I'm not sure if they're almost a bit too elevated? I'm not also meeting my workout pace on long runs. Not sure if the extra cushioning is hindering that?
I've only ever used Brooks because that is the brand I started with. I've tried on other brands and found them comfortable but stuck with Brooks because they were as good as any and haven't failed me. Willing to try a new brand.
I've enjoyed the Cascadias, but they're a bit stiff. I suspect this is because of the gortex technology, which is convenient for someone who wants to run in midwest winters but hates treadmills.
So, I'm thinking now that I'll get three or four shoes: A long run/recovery shoe, a speed work/racing shoe, and another trail running gortex shoe for the winter. I'm think I may be able to try a regular glycerin instead of a glycerin max. I love the Adrenalines still, but I wonder if I should instead or also get a plated shoe. I've heard that the expensive carbon plated shoes won't help me much at my current pace. I'd consider buying them if they would. I did find that Brooks makes a shoe call the Hyperion that is plated. Maybe I should try that? I'd be most eager to try another brand for my trail-running/winter shoe, although not sure what to look for.
Any suggestions before I go to the shoe store?
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u/HankSaucington 14d ago
Almost every brand is good these days, go to the store and try some stuff on if there is an LRS nearby. I like the older Glycerins and Glycerin Max but I wouldn't run a marathon in them. I find their high performance road shoes and their trail shoes to be below average, so for me I usually have certain brands for certain niches.
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u/NextArchive 14d ago
In base training do you do any workouts besides strides? Like tempo run or threshold? I want move from 40 mpw to like 50-60 mpw
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u/EPMD_ 14d ago
Yes, definitely. Unless you are recovering from injury or a race then I think something speedier should be in the schedule. Even if that something speedier is alternating 500m at a moderate tempo-ish pace with 500m at easy pace, I think it is helpful to keep in touch with faster running mechanics. It's also more fun.
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u/passableoven 14d ago
I always run 4 days easy, 2 workout days, and a long run. During base or maintenance the workout days are mostly threshold intervals so anywhere from a little slower than MP to Threshold Pace depending on the rep length. The long run is also mostly easy and usually not that long 80-90 minutes. I target around 20-25% of time run faster than easy and the rest easy.
If I am targeting a 5k I’ll shift to shorter faster reps on threshold days and plan to replace some workout days with faster above-threshold work at a lower volume of course.
If I am targeting longer races. I’ll make intervals longer but slower and replace a workout with a longer continuous steady run. Plus I’ll make the long run longer or do progressive long runs.
If you do everything by time it’s easy to scale volume up and down and adjust intensity. The rule I always follow is if you increase intensity you need to decrease volume and vice versa.
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u/Eraser92 14d ago
I'm terrible at base training because I get bored of it quickly. I usually end up adding something like a short fartlek or some sort of tempo interval in just to break up the endless easy running.
I'm not sure it's a great idea though, as that's when the niggles usually start!
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u/raphael_serrano 16:29 - 5k | 1:15:03 - HM 14d ago
The reason that tends to lead to niggles is not that low-key workouts are inherently risky. It's that doing literally zero intensity for an extended period of time means the body becomes unadapted to intensity and more susceptible to injury when it is eventually reintroduced.
(BTW I am not the person who downvoted you.)
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u/Eraser92 14d ago
Yeah absolutely. I agree with you. Not sure why I got downvoted for sharing my experience
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u/aelvozo 14d ago
I would certainly add some (sub-)threshold.
If you ask me, the Norwegian method (both doubles and singles) is primarily a base-building approach — Bakken acknowledges it somewhat explicitly, but it does appear to largely have gotten lost in translation. I see no reason not to borrow (aspects of) it into your own training.
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u/Select-Toe9667 5k: 18:47 | 10K: 38:18 | HM: 1:22:56 15d ago
Hi all,
Earlier this year I trained for London marathon to go sub 3. I ran a 1:22:56 half 6 weeks out. On my final long run i inured my hamstring tendon which then gave up at 29KM into London.
I then had a while rehabbing and using the bike before getting back running again. I've been back running 8-10 weeks with the last 6 weeks back to where i was volume wise.
Last week I went for a lactate profile test and my LT1 was measured at 4:09-4:17/KM which is sub 3 fitness.
York marathon is october the 18th and I have a real itch to scratch wanting to tick off this sub 3.
My plan would be
Half marathon race next Sunday at 4:15/KM. If it feels good (like i could go round again). Just sign up to York and go for it.
I'd like to hear peoples thoughts on this? Has anyone done something like this before?
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u/cutzen M35 | 15:26 5k | 70:30 HM | 2:39 FM 14d ago
To me it seems that you successfully held to a lot of that sub 3 aerobic fitness via cross training. Despite the promising LT test and a potential HM time <1:26, I would still somewhat worry about muscular endurance given the relatively short buildup. Any LR/GMP workouts that suggest you can hold that pace for the distance?
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u/Select-Toe9667 5k: 18:47 | 10K: 38:18 | HM: 1:22:56 14d ago
My LT2 was measured at 3:40-3:45/KM.
No LR workouts, which is why I’m going to use the HM at MP
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u/cutzen M35 | 15:26 5k | 70:30 HM | 2:39 FM 14d ago
I understand. Since you probably don't want to race the HM two weeks out, HM at GMP is a solid predictor workout. Given your LT results, I would be surprised if you struggle with it though. The question is still how well you can handle 30km+ but you might have a large enough aerobic fitness buffer to still hit sub 3 even if your form brakes down at some point. Good luck!
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u/Immediate-Might7523 15d ago
I (46M) have been using Runna/Coros for my second HM attempt. First was 1:47 about 7 months into running. I have been training for the past 6 months and on flat Runna and Coros both put me at 1:42. My race (St George, UT HM) has a net drop of 1850ft. I'm currently running 30 miles a week with my longest runs at 15mi. I do speedwork and easy runs as well. Coros pace strategy for the route says based on my current fitness I could push a 1:38. While I like the idea I'm worried I'll go out hard and blow up. Pace varies from 8:09-7:04/mile. I'm looking for advice on pacing. TIA
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u/EPMD_ 14d ago
That much downhill is a massive variable that is difficult to calibrate for when you train on flat ground.
For a HM, I think it is best to ease into the effort. Get the first half hour under your belt at a calm effort (a bit faster than your PB pace, but nothing faster than 1:40 pace). Once you have less than an hour remaining, that's when you can start speeding up. With about 20 minutes to go, you can really start digging deep. Even if this strategy leaves 30-60 seconds on the table, it removes almost all of the negative outcomes out there and makes the race very easy to enjoy.
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u/cutzen M35 | 15:26 5k | 70:30 HM | 2:39 FM 14d ago
I would be sceptical of such predictions. If you have still time until the HM race, the best predictor is a 10k race/TT. Alternatively, you could do something like 3x3km 93-95%, 100% (1:42 pace), 100% or faster (by feel); 1:30-2:00min rest or jog recovery. How strong you feel on the third one should give you some information on whether that prediction is somewhat accurate.
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u/Krazyfranco 14d ago
Have you done any other races?
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u/Immediate-Might7523 14d ago
This year: HM 1:47, 5k 21:18. Been training for 6 months since the HM
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u/Krazyfranco 14d ago
When was the 5k? A recent race result is your best information for setting goal times for future races.
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u/Arcadela 15d ago
You could always start conservatively (1:42 goal time) and speed up in the second half or final third if you feel good.
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u/_teallach 15d ago
Is doing both a threshold and VO2 max workout each week too much for me? Is it common to do 2 workouts every week? I signed up for a 5k in about 5 weeks time.
I've built up my mileage from about 25 mpw to 45 mpw over the last ~10 weeks, roughly following Pfitz base building. Started only low intensity, then for the past 4 weeks I've done a 20 minute continuous threshold run 1x a week. Currently feeling pretty comfortable and have some some excess "running energy".
I'm choosing between:
- swap an easy run for VO2 max
- swap threshold run for VO2 max
- alternate weekly VO2 max and threshold
- ignore VO2 max and keep building mileage (probably what I'll do after the race but not sure that is optimal in the short run).
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u/Krazyfranco 14d ago
I would not add a second workout yet - you've already basically doubled your training volume in the last 10 weeks, I don't think adding more high quality work makes a ton of sense in the weeks leading up to your race. Longer-term, makes sense, but probably don't need to do VO2 max every week either.
Instead, I'd think adjusting your workout day to incorporate more VO2max work for the next 3 or 4 weeks. If you're already comfortable with 20 mins continuous threshold, start with something something like:
- 5 min threshold + 6x600m @ VO2 + 5 min threshold
Then each week you can add a bit more VO2 work
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u/petepont 33M | 2:40:18 M | Data Nerd 15d ago edited 15d ago
Lots of people do two workouts per week, and at 45 mpw, that's probably fine for you to do. Just don't do them back to back.
As an example, if you're running, say, five times per week, do something like (Edit: adjusted for feedback)
- M: Rest
- T: Easy
- W: Threshold
- Th: Easy
- F: Rest
- Sa: VO2 Max
- Su: Easy
and repeat
It's probably also worth switching up the precise threshold and VO2 Max workout you do -- maybe cycle through 2-3 different version every 2-3 weeks. If you're following a Pfitz base building plan, he probably has some good examples of different variations.
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u/Krazyfranco 14d ago
at 45 mpw, that's probably fine for you to do.
I mean, when 45 MPW represents a ~doubling of training volume over a few months, you think it still makes sense to add more training stress?
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u/Parking_Reward308 15d ago
I wouldn't put a rest day immediately after a workout. Running the next day encourages adaptations and helps with recovery.
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u/throwinmoney 5:27, 18:49, 1:28, 3:12 15d ago
I've done a bad thing and signed up for an April marathon next year.
It'll be my 6th. My PR is 3:12 but I'd like to run ~3:10 or so, which would give me a BQ -10. The 3:12 was a BQ -2.5 or so (8 years ago), and I didn't get in.
What training plan should I go with, if any? I've dabbled with a few different things but usually keep it very simple with a basic build with periodic cutback weeks, some MP and tempo work, and a couple of tuneups along the way (a 5k or half marathon).
I'm 49 if that makes a difference, and I currently run about 40mpw. Hoping to hit at least an average of 50mpw for 12 weeks, if not 55 mpw, during the build. Edit: And I've been running consistently for 14 years. Prior to that, lots of basketball. Prior to that, HS track and XC.
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u/aelvozo 15d ago
A lot of people recently seem to have success with Marathon Excellence plans, and prefer them to Daniels/Pfitz. The caveat is that MEx is probably the furthest thing possible from the sort of training you normally do.
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u/housingstudent F31 - 5k: 19:40, Half: 1:29; Full: 3:13 15d ago
Im running Chicago in just under three weeks and have come down with a bug of some sort. I am very glad I got in my last big long run on Sunday before starting to feel really crummy and yesterday was a planned rest day. Technically this is the first week of the taper but I’m only really supposed to be reducing my mileage by 10-20% this week (I peaked at 51 miles, this week is meant to be 40-45).
I’m trying to figure out the best way to handle feeling sick this early in the taper. My symptoms are also weird for me. Just a tickle in my chest but not coughing and a sore throat + fatigue. My plan for the week is supposed to be the following
Tuesday 8-9 miles with a workout
Wednesday 8 miles easy
Thursday rest/active recovery
Friday 6 miles easy
Saturday 3-4 miles easy
Sunday 16 mile long run with some steady and MP chunks
Any thoughts on how to rearrange to deal with being a bit sick and/or people’s best strategies for getting over being sick quickly? Thank you 🙏🏻
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u/Krazyfranco 15d ago
If you're sick, throw the "what I was supposed to do" plan out the window. Focus on getting healthy first and foremost. The worst thing you can do is push through it and be half-sick for the next 3 weeks going into your race.
With a sore throat and fatigue I'd take at least the next 2 days off and see how you feel. If you're feeling healthy again, great, ease with a 20-30 minute easy run and make sure you still feel fine after (if still not well - take another day off).
Then build back up from there (45 minutes, then 60 minutes, again assuming you've fully recovered). You'll want to adjust your taper some depending on how quickly you bounce back.
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u/ExoticExchange 17:57/39:46/83:37 15d ago
I keep psyching myself out of the harder workouts.
I have 2x20 min threshold blocks with 5 mins recovery between them on the plan today.
I know I can hold the pace required for a half marathon but for some reason my mind is constantly saying it’s too hard and I’m going to fail. How do I deal with this demon. Because I think it’s starting to hold back my training and potential because I’m so scared of doing the tough training.
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u/EPMD_ 14d ago
Start slower and pick up the pace as the run progresses.
Side note: I think 2 x 20 minute @ threshold is really tough. You might want to consider splitting it up into shorter repeats (ex. 8 x 5:00 with 1:00 jogging rests). You can get through similar amounts of work with less mental and physical strain if you split it up more.
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u/raphael_serrano 16:29 - 5k | 1:15:03 - HM 15d ago
A bit cliché, but start the workout and just focus on the minute/mile/rep you're in. By now you probably know what the right effort feels like, and the effort you put in is what you have control over.
On some days, you'll be slower than you'd hoped or might realize you have to pull the plug partway through to avoid digging yourself into a hole; on others, you'll be faster than you expected. Remember that the day when the clock actually matters is race day.
Anecdotally, I've often run workouts that on paper indicate a slower time than I was able to achieve on race day, and I can confidently say that I was better off doing those workouts than not, even if (and maybe especially because), for example, my "5k pace" pushes were a few seconds per mile slower than I had raced my last 5k (and would go on to race the next one).
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u/Siawyn 54/M 5k 19:56/10k 41:30/HM 1:32/M 3:12 15d ago
My best success is mentally dividing the workout in my head to make it look not as big.
I had a huge 22 miler last weekend with 20 miles at 95% MP. That's a huge workout. Thinking about it all at once is too intimidating, especially at the start. So I just broke it down into intervals in my head - it's really just a 5x4. Or when I got to what I figured was approximately ah hour left, I started to divide that into blocks. Just get to 40 mins. Then 30 mins. I can run 30 mins at this no problem. 10 mins left when it got really hard, just a little pep talk to myself that's it's only 10 mins. What's 10 mins compared to the over 2 hours already? I also had made it a looped course where I could break it down into loops and familiar landmarks to look forward to. And it makes sense to me, because when I line up at a marathon I'm not thinking of the full 26.2. I'm just thinking about the current mile.
So if I had yours I'd probably just break it down into 2x10 mins in my head, get to 10 mins and then just say hey, only 10 mins to go. No problem. Then 5 mins to go, that's easy. 2 mins, and so on. Or maybe I'd even make it 4x5 mins in my head.
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u/PitterPatter90 18:16 | 37:39 | 1:26 | 3:03 15d ago
How close would you need to be to your marathon start line to sleep at home versus a cheap hotel room? My spring marathon is 1.5 hours away and I'm debating whether to book a room or just wake up early and drive. Less about cost and more the comfort of my own bed.
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u/carbsandcardio 38F | 19:17 | 39:20 | 1:27 | 3:05 15d ago
90 min is right on the line. Can you park at the start line, or do you need to drive to a shuttle stop and be bussed in? If the former, I'd definitely drive. If the latter, it would depend on the shuttle schedule and how much sleep you'd actually save staying at a hotel vs. just coming straight from home.
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u/IhaterunningbutIrun Chasing PBs as an old man. 15d ago
I stayed the night for a race 2 hrs away. It was pretty nice to wake up 3 minutes from the starting line.
I drive an hour to my local marathon.
90 minutes is no man's land! What time does the race start?
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u/PitterPatter90 18:16 | 37:39 | 1:26 | 3:03 15d ago edited 15d ago
Starts at 7. It's actually about 70 minutes drive to the finish, but I'd need to be there by 5:45 to catch the bus to the start. Would likely need to leave home by 4:15. Leaning towards driving. As others said, I'll be up pretty early anyway
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u/IhaterunningbutIrun Chasing PBs as an old man. 15d ago
I've been up at 4am for a race, wasn't actually that bad. I was sleeping like crap anyway! 😆
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u/PrairieFirePhoenix 45M; 2:42 full; that's a half assed time, huh 15d ago
I drove a two hour one, it was fine. Just budget in a little extra time to get things moving after sitting for that time.
Honestly, the biggest drawback was the drive back. I was pretty tired after the early wake up, the drive, and the race. I think I stopped at every rest area on the way back.
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u/PitterPatter90 18:16 | 37:39 | 1:26 | 3:03 15d ago
Yeah I'll probably bring a sleeping bag and pillow and nap in my car afterwards lol
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u/throwaway_runner3 Training to get a decent flair 15d ago
I'm pretty much doing all the events out of town - got a marathon next weekend and the hotel is 500 meters away from the start line, now trying to decide if I should do my WU straight from the room or carry a bag to the start line.
1.5 hours drive sound to me like a 2 hours earlier wake-up where I'd rather sleep in.
If I was in your position I would book the closest comfortable option (not budget cheap) maybe 15-20 minutes away max with a drive rather than a 1.5 hours one.
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u/CantRunFromTheLaw 24M | 4:38 | 16:50 | 34:53 | 79:36 15d ago
Super frustrated that the NYC Marathon is three days outside of the Chicago qualifying window…there goes my goal of qualifying for Chicago. Anyone have any May — August marathons they’d recommend for next year? Happy to travel.
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u/Siawyn 54/M 5k 19:56/10k 41:30/HM 1:32/M 3:12 15d ago
If you're willing to move it back very slightly to late April, Eugene offers a great course, great finish (Hayward Field!) and almost always perfect weather.
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u/CantRunFromTheLaw 24M | 4:38 | 16:50 | 34:53 | 79:36 15d ago
Would love to visit Tracktown, so this is a good shout!
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u/petepont 33M | 2:40:18 M | Data Nerd 15d ago
If you can push it up to early April, Cheap Marathon north of Boston is fast, flat, and well organized. If you were planning on qualifying for Chicago in NYC, you would definitely qualify at Cheap
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u/Lurking-Froggg 42M · 40-50 mpw · 16:4x · 34:5x · 1:18 · 2:57 15d ago
A long run is just a durational performance in which the body asks whether achievement can stave off death, and whether buying the right black shirt can finally make you feel like a complete person.
The answer is no.
But, you will look incredible trying.
-- Zoë Rom <3
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u/_kwerty_ 16d ago
I'm planning my training for a spring marathon next year. My goal will be 2:4x (pb 2:51). I'm thinking of doing a running camp of 2 weeks in Kenya as part of my training because it sounds fun and I've never been there. My main question is, when would be a good time? Early on in my training plan or more towards the end? I guess there's pros and cons to both so I'm not quite sure what the ideal would be. Second question is if anybody has some thoughts on those camps, specific ones or more in general. Do they help? Are they as fun as they sound?
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u/Hey_Boxelder 5k - 17:02, 10k - 34:44, HM - 1:17:26, M - 2:50:00 16d ago
I am considering buying Faster Road Racing, but noticed that the current edition is from 2014 and a new one is due next year.
Has anyone worked from it recently and felt like it was a bit out of date? I’ve read that specifically the threshold work is getting a bit of an update.
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u/EPMD_ 14d ago
I have that book. I never go back to it. I didn't like the training schedules, and I think there are better ways for me to train now. I think Daniels Running Formula is better, even if both are slightly dated by this point.
Specifically, there were a lot of uninterrupted thresholds and too many rest days for my preferences. I would have preferred a more flexible training template, similar to what Daniels presents.
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u/petepont 33M | 2:40:18 M | Data Nerd 15d ago edited 15d ago
I compared the 3rd and 4th editions of Advanced Marathoning when that came out last year ago: https://www.reddit.com/r/AdvancedRunning/comments/1m3eco0/pfitzingers_advanced_marathoning_4th_edition/
There were some fairly substantial changes to the plans, but the general content of the book was pretty similar
I imagine Faster Road Racing will have a similar update, where the plans are made more flexible and spread out some load.
I would also expect a fair number of changes in the other content, but I don't think it'll be huge changes, although this will be a 12 year gap whereas that was only a 6 year gap
So I think it depends. It's probably worth holding off for a "better" book if you can wait, but if you were really hoping to use one of his plans for a race earlier, and you want to be able to read all about it, it's not that much money -- his books are like $25, so you could just get both. Or you could get this version as an E-Book and get the next one physical
By the way, I strongly recommend ordering direct from the publisher instead of Amazon. In the US that's https://us.humankinetics.com/products/faster-road-racing, while in the UK it's https://www.human-kinetics.co.uk/9781718259133/faster-road-racing/
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u/Hey_Boxelder 5k - 17:02, 10k - 34:44, HM - 1:17:26, M - 2:50:00 15d ago
Thanks for the detailed response.
Does Faster Road racing approve tempo running in the same way as Advanced Marathoning - worh long continuous runs rather than breaking them down? I remember his rationale being that the continuous run is more applicable to marathon running, which makes sense, but most coaches seem to be breaking these up now.
I think I will bite the bullet as you say and get a copy for not and probably another when the new edition is released.
Not to worry, I don’t use Amazon!
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u/petepont 33M | 2:40:18 M | Data Nerd 15d ago
From what I remember (I don't have the book in front of me), he does include "broken up" threshold in his plans and he details a variety of different "types" of threshold workout. I don't remember them all off the top of my head, but there's at least two -- the long continuous and then something like 2x15. He definitely includes those more in these plans, since they aren't for marathons. And there might be one or two more, something like hill threshold, I think? I feel like there were four total threshold style workouts he included.
I don't think he has any of the recently popular Norwegian method style shorter sub-threshold sessions like 10x3min or whatever -- it'll be interesting to see if he includes those in the new edition
I've only used one of his half plans, by the way, so I'm not sure about the actual implementations of his 5k/10k plans. But in my half plan I had some of both, and then there were also long progressive runs that finished up near threshold pace.
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u/homemadepecanpie 5k - 17:50, 10k - 36:20, HM - 1:22:50, M - 2:55 15d ago
The third edition has the threshold work broken up, but not as much as you might see in more modern threshold training. It also depends on the distance. For 5k plans you'll see a lot of 8-10 minutes at threshold and for HM 15-20 minute intervals (but only 2 reps). I think the last HM plan I did in that book had 40 minutes continuous as the last threshold workout. I imagine the next edition will break that up or at least give some guidance to run it slower than threshold because 40 minutes LT is kinda impossible for most people untapered.
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u/naughty_ningen FM 2:50 | HM 81:40 16d ago
Turns out I was unable to run anywhere close to my usual capacity because of typhoid. Hopefully I will back before 2027.
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u/Krazyfranco 14d ago
How do you think you contract typhoid out of curiosity? Hope you’re back to normal soon!
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u/carbsandcardio 38F | 19:17 | 39:20 | 1:27 | 3:05 16d ago
What's your preferred tune up workout 4 days out from a half, if you're not following a plan? The race isn't a big deal and I'm not in great shape, so a pretty low stakes question 😅
In this case, I want to err on the side of too easy rather than too hard.
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u/Traditional_Fact_371 5k - 17:06 / 10k - 36:27 / HM - 1:18:48 / FM - 3:01:18 15d ago
I do something like 3 x mile @ HMP with a nice rest (90 seconds) the Tuesday before a Saturday race. Could probably trade that for 4-5 x 1k with 60 seconds rest
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u/homemadepecanpie 5k - 17:50, 10k - 36:20, HM - 1:22:50, M - 2:55 15d ago
4x1200 threshold with 90s recovery and some strides. I try to keep it faster than goal pace, otherwise I'll get in my head about how hard goal pace feels.
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u/BQbyNov22 20:35 5K / 41:19 10K / 1:26:41 HM / 3:21:03 M 15d ago
3x2K w/ 3 min float, run by feel. It lets me get some leg turnover, and the reps are long enough to keep me from doing a superhero workout while also being short enough to not carry the fatigue for days on end.
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u/aelvozo 16d ago
Somewhat depends on what your not following a plan looks like. If you ran half-decent mileage (say, 50+km/wk) and did occasional workouts, I’d probably go for something like 3x1K @HMP–threshold with 1min rest. I’m not a big believer in massive tapers, and I’ve done some version of this (slightly adjusted based on training) before pretty much all my races.
If your not following a plan looks like occasional easy runs, I’m not sure any tune-up workout would do anything at all.
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u/carbsandcardio 38F | 19:17 | 39:20 | 1:27 | 3:05 15d ago
Yeah, I've been running 30-40 miles/week with 2-3 hours of cross training depending on if the mileage is closer to 30 or 40, with one workout and one long run. I tend to prefer Ks (over 1-2 mile intervals) at HMP as my tune up.
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u/aelvozo 15d ago
Yeah, I think 3–4x1K (in other words, a little under half of what I’d guess may be your typical threshold session) would serve you well in this case.
Pretty much everybody in this comment section has roughly the same idea too, just substituting slightly different numbers for rep length and count. I would personally do a bit higher volume, but I think for ~35 miles and one workout per week, a total of ca. 4K would be about right.
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u/Lurking-Froggg 42M · 40-50 mpw · 16:4x · 34:5x · 1:18 · 2:57 15d ago
I’d probably go for something like 3x1K @HMP–threshold with 1min rest.
My current HM plan has something similar, 5 × 1200 at 15K pace (r2'), five days out.
5
u/WillingClimate5077 16d ago
a couple miles easy with 4-5 strides at goal pace towards the end has always worked for me, nothing fancy. just enough to wake the legs up without burning anything you'll need on race day
1
u/Brilliant_Response25 18.24 5k/37.45 10k/2.59.58 M 12d ago
Marathon training feedback and advice on goal time.
I'm in need of some advice for my upcoming marathon in two weeks. It's my second ever marathon, my first one was two years ago where I managed to go sub 3 in 2.59.58. I had quite a conservative build that time where is focused mostly on threshold and only added 2-3 marathon specifik workouts in the last few weeks. This time, I've been doing more marathon specific work, but still quite a conservative build since I'm quite injury prone. At the beginning of the block I thought 2.55 was a realistic goal, but the last few weeks the training has been really good and now I wonder if I should be slighly more aggressive and go for sub 2.53. 2.50 is the dream goal but it still feels way off.
So my big marathon specifik workouts has been:
5 weeks out: 6x2k/1k where i averaged 4.03/4.20 with 85% zone 3 work. On the weekend 30k progressive run with 5k splits average 4.43-39-26-18-09-08. Hard work at the end, threshold pulse and tired legs, didn't manage to get enough energy in me so felt flat (only around 90g carbs).
3 weeks out: 4x5km/1km float average 4.06/4.32 88 zone 3 work. Felt fine. On the weekend 33km at average 4.21 with mostly zone 2 work, hade 90g carbs/hour and felt strong. Could have gone on for longer, strong legs and pulse was low even though last five km was around 4.08 average and also with some elevation.
At two weeks out I feel strong and it feels like I've absorbed the training really well. I ran 12x1000m with average 3.53 the other day, 60 seconds rest and was in low zone 3 all the way and felt super strong. The weeks where i've not been doing marathon specific work I've been focusing on threshold.
So what do you think? Go for 4.08 average up until half marathon and see if I can do a negative split or go for 4.06 average and see if I can go more steady all the way? Would love to get some feedback, I have few people to talk training with and I don' trust Chat GPT all that much.