Intervals

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Andies8

2 posts since
Jun 18, 2008

Jun 18, 2008 4:45 PM

I am in week 2 of my 16 week training program for the marathon. I liked the schedule because it looked manageable and I am not going for time, I am running to finish

I know when I ran cross-country we did a lot of interval training along with our long runs, but this program only has me running at any pace every day, a shorter run on Mondays, Tuesdays off, Wednesday 1 mile more than Monday, Thursday the same distance as Monday, Friday Off, a long run on Saturday and Sunday off.... Would it be beneficial to throw in a day of intervals on say Sunday or not? I don't want to over-train, and many people say not to run more than two days in a row if you are new to training for a marathon. Should I swap Monday and make it an interval day instead of a slow steady short run?!

Just looking for some advice.
Thank you!

Andi

Jay Silvio

1,440 posts since
Jul 9, 2007

1. Jun 18, 2008 8:34 PM

in response to: Andies8

Re: Intervals

Andi,
Welcome to active.com! For my marathon training, I like to include 1 long run and 1 fast workout (either a tempo run or interval session) each week (except during my monthly recovery weeks where I only run about 75% of my normal mileage and don't do any hard workouts). On the other days I run relatively relaxed or I'll do some sort of cross-training (usually elliptical). I think that these fast workouts are very beneficial. I happen to favor tempo runs over intervals for the marathon distance (so I probably incorporate a 75%:25% split), but both will help you improve your pace. Please let us know if you have any more questions or comments.
Good luck and happy running!
Jay

ps - Which marathon are you training for?

Andies8

2 posts since
Jun 18, 2008

2. Jun 19, 2008 1:04 PM

in response to: Jay Silvio

Re: Intervals

Thank you Jay!

So do you think I should add a 5th day of training as the tempo run, or just make one of my 4 runs a tempo run?

I am training for the Portland Marathon on October 5th. I heard it is one of the flatter runs, so it is good for beginners.

Thank you,

Andi

Jay Silvio

1,440 posts since
Jul 9, 2007

3. Jun 19, 2008 6:13 PM

in response to: Andies8

Re: Intervals

Andies8 wrote:
So do you think I should add a 5th day of training as the tempo run, or just make one of my 4 runs a tempo run?

I would make Wednesday's run your tempo session. Start off fairly relaxed, run the middle half hard, and then finish up at a comfortable pace.
Good luck in Portland; I'll be running the Baltimore Marathon the following week.
Happy running!
Jay

Annette1

1 posts since
Aug 26, 2007

4. Jun 20, 2008 6:39 PM

in response to: Andies8

Re: Intervals

Hi Andi. I had this same question when I was training this past winter for my first marathon. I kept to three days a week running and two days of pilates core strength training. Saturdays were my long run days but I used Tues and Thurs as interval training days. One week I would do wind sprints and the next hill intervals on a treadmill. Two minutes climbing alternated with one minute flat. I was going to be running my marathon at a higher altitude than I was training at and this schedule was suggested to me by a seasoned runner. It worked great and my time in the marathon was much better than I anticipated. Good luck and keep running. Annette

Jay Silvio

1,440 posts since
Jul 9, 2007

5. Jun 20, 2008 6:57 PM

in response to: Annette1

Re: Intervals

I think three hard days a week is too many, especially when you look at the fact that none of your running days were easy/recovery. Your body really does need time to heal and repair damaged muscle fibers and if you push too often you will be tearing down faster than you can rebuild. If you are looking for a solid training schedule, I can strongly recommend the SmartCoach program that is found on the Runner's World homepage.
Happy running!
Jay

RealRunner7

3 posts since
May 30, 2007

6. Jun 21, 2008 1:51 PM

in response to: Andies8

Intervals

My experience is that "slow steady" and "short run" should not go together. i agree with Jay that a temo run would be much better.

i train only 3 days per week: long, intervals, and tempo. Easy days are real easy (rest and recovery).

Brad in indiana.

This Question is Answered

Jun 18, 2008 4:45 PM

Intervals

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