General Discussion. The basic idea is Run 2-4 miles easy. Tuesday General DiscussionQ&A Thread for December 05, 2023. For example If your goal marathon pace is 730 per mile, begin the run with 3 miles at an easy training pace. I'd probably pay more for some structured feedback. Currently doing base mileage before starting pfitz&x27;s 1855 to prep for CIM in December. Slowly lower back down under control. Instead, ive gotten. Light cooldown. The last few longer runs I did earlier this year for a half was a 20 mile run with 12 miles at marathon pace; and 20 minutes easy, 30 minutes at marathon pace, 20 minutes at goal half pace, 20 minutes easy - with a gel at the start of half pace. Took about 14 hours to finish 24 beers, 18 doughnuts, 12 miles, and 6 beat offs. Signed up last minute for a 5k, whats the best way to structure my week. As a masters (so at a wimpier and lighter level than you younger rock stars here) I have liked a 6-8 week build up progression from a 5K-10K base, with a weekly mile specific workout. Hudson recommends short hill sprints of 8-12 seconds at maximum intensity up a hill that is at least at an 6-8 grade, followed by full recovery (I basically walk down for recovery). Durable running shoe recommendations - 2021. I would like to be able to do all my workouts on it, especially in the winter months, which can be around 450-440 mile pace for certain reps. 5 miles easy, 4 miles GMP, 1 easy, 3 GMP -5 sec, 1 easy, 2 GMP -10sec, 2 easy. That said I'd probably invest in 40 - 60 a month for a few months. There is also a fructose transport mechanism that operates up to 30 gramshour. Hi all I&x27;m a very active (surfinghikingpaddle boardingSpearfishingweight lifting) 36m 145 lbs. If youre in a speed development phase, speed work first. I&x27;ve recently started coaching a few friends. 2) Intervals where the pace of each repeat gets faster. 0 Hr 167 - lactate 6. Hollow Knight Silksong. One of the exercises is a glute bridge, and whenever I do them, after 2-3 reps I need to stop because my hamstrings are cramping. 2 percent, or 350 steps, while cadence runners can cut their steps by 2. My foot strike is midfootforefoot. We literally eat too much and we eat poorly. Just finished my first marathon and definitely concerned about losing my fitness. Most pro runners take 1-2 weeks totally off, and then 1-2 weeks of lower easy running after a goal marathon. Time for a new "Advanced AdvancedRunning" subreddit General Discussion So I&x27;m a high school cross countrytrack distance athlete and I&x27;ve been on this subreddit for a while. You can do this sooner if you dont have an injury prone history. The F63 is good for steady state running. My favorite workouts are 2 x (800m, 800m, 400m) at 3k pace with 45 seconds between intervals, 3 minutes between sets. Beat offs had to produce a liquid that wasn&x27;t blood 3. Next race 12 weeks after first Marathon. Cool down afterward with easy jogging and walking. It doesn't hurt when I run but I always feel it after I do, but it's not something that ruins my day or. View community ranking In the Top 1 of largest communities on Reddit. It uses VO2 max as the measure of effort and comparison between the road and treadmill. But cycling can help build stamina without overstressing your joints too much. "Best marathon training plan reddit" "how to not die during marathon reddit" etc. Are there guidelines based on a weekly training load I. Supplements as runners. You won't be there in one month, but you can get there by the end of the year by running more quality sessions and steadily improving your pace and efficiency. you can still have some nasty phlegm doing that, and god knows what happens in your lungs, but after many days of 200 aqi, this felt fine last year. So my plan is to run 5 majors then hope to get a spot through Abbott to complete Six Star. 20 minute warm up, directly into drills, directly into the workout, directly into 15ish minute cool down, directly into core. 1-2-3-4-5-4-3-2-1-2-3-4-5 with 1 minute in between each rep. Keeping this in mind will make the pills more effective. View community ranking In the Top 1 of largest communities on Reddit. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. Chicago has the best odds and pre-covid they were over 50 (I believe 53). Do not take iron pills within the same couple of hours of caffeine, eggs, or calcium (eg dairy). Traditional vs Polarized. 3-4hr runs are enough to build endurance, going longer is for training your gut. 413K subscribers in the AdvancedRunning community. It gives me feedback on how my fitness is coming along and I have confidence on what my marathon race pace should be. ) The first week is 3-5 sets of 5 reps at 70; the sixth and last week is 3-4 sets of 1-2 reps at 95. 1 yr. So responsiveness is my main issue and I&x27;m typically doing more speedstrides on the treadmill. Nothing is worse than puking 6 miles into a 20km run. A good coach will probably plan up to 2 weeks maximum in advance, but really it should be weekly. It&x27;s like putting on easy mode. Saturday General DiscussionQ&A Thread for December 16, 2023. Any advice helps. ago Edited 3 yr. 5k is an aerobic distance so you will most likely go well below 20 mins with no speed work after 4-8 weeks with increased milage. If you feel worn out, you can take it easier a couple times a week. First 2k done at tempo pace, Mile and Second 2k done at 10k pace, ideally 1200 done at 5k pace. AR is NOT limited to a certain competitive level or race times. Personally I think you should be able to run 6 days if your easy runs are slow enough, which for a 5. 16 weeks 40 people group training 5 times a week running . A place to ask questions that don't need their own thread here or just chat a bit. Almost all my runs are mostly in zone 3, regardless of how easy they feel. It is gortex, super lightweight and packable. On race day, I&39;m thinking of holding a 6 minmi pace for the first mile, drop it down to 555, and then go all out during the last 1. General Discussion. Is it self guided planning and coaching based on. We have quite a bit of info in the wiki, FAQ, and past posts. AR is NOT limited to a certain competitive level or race times. About to add more mobility on lifting days. For a Runalyze effective VO2 Max of 50 (20 min 5k), 100 Marathon Shape requires 85kweek volume over 6 months. The best thing you can do is to actually run on the treadmill to test it. In case two you run at 530 pace still at 150 bpm, but 610 is still around 145. I (F30) started running in spring 2020 during covid lockdowns - wasn't able to run more than 2k without stopping at first. AR is NOT limited to a. 41 F I run my first Marathon (CIM) December 3rd. Start Refueling as Early as 20 Minutes In. But cycling can help build stamina without overstressing your joints too. The mechanics of running uphill are similar to accelerating. Running is a very stressful activity musculoskeletally speaking, and cycling can be a good activity to maintain cardio fitness without overstressing joints etc. Do 2-3 sets of 4-5 x 100-150m strides andor accelerations, relaxed and progressive, with 5min walkjog between the sets. As the title said, I need help to figure out how to approach my next marathon race (28th of April 2024). Refer to umambocat &x27;s explanation on scoring. 3- expect some fussiness at some point each run, and expect that some days will be harder than others. 28 year old male currently running 25-30 miles per week. Is deadlifting beneficial to running Is deadlifting 2x bodyweight better or worse than single leg deadlifting 1x bw I did a month with a personal trainer and they gave me some recommendation from a XC coach (idr. They both have free trials I believe so give them both a go and see what you prefer. 3 Hr maximum effort - lactate 8. The optimal intensity for recovery runs for most marathoners is to stay below 76 percent of maximal heart rate or 70 percent of heart rate reserve. Honey works well. -full body stretching. Do a lot of 100200 metres hill reps. 80 is much more common as an easy pace. General Discussion. I am hoping that someone can help me sort through my overthinking. Last week I was interested to see one of Australia&x27;s top ultra runners drinking an alcohol-free beer after breaking the National record in the 50km with 250. Go to AdvancedRunning rAdvancedRunning by Potential-Pickle4917. Some days you go longer. Ran 11 tempo runs (7-8 miles at 630 minmi). Failed on this workout last week, but slogged through it today (Mon). In short, lots of hills, some tempos, and the usual base work. Second, just a rough estimate but in order to run top tier D1 (stanford, oregon) you need sub 410 mile, sub 900 2 mile. Joe Rubio coaches the HOKA Aggies in San Luis Obispo, CA with a fair bit of success. At first, like many likely are, I was intimidated as shit. ScreamFPV 6 mo. I just ignore it. Just a word of warning. But I also trusted my body, so some weeks were 60-80 miles, and some months were only 60-80 miles. First time, recovery took 5 months. It will light up your entire core, including lateral and stabilizing muscles. I have been running at 25-35 mpw for the last year. Second, just a rough estimate but in order to run top tier D1 (stanford, oregon) you need sub 410 mile, sub 900 2 mile. General Discussion. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Or check it out in the app stores. So the 101010 strategy is breaking the race up into sections of 10 miles10 miles10 kilometers. Recently ran a marathon and had some pretty bad cramping in my calves the last 2 miles, but recovered pretty well by not doing much and felt fine. 5 Hr 158 - lactate 3. deleted 7 yr. You should finish the run refreshed. I run 6 days a week. 3 yr. The 70-75vo2 max is much easier than people realize. 23 HM. We have quite a bit of info in the wiki, FAQ, and past posts. My last road race was in the spring (half marathon), Ive only run a few longer trail races since then. The adaptations from increasing mileage is a slow process and 9 weeks pass by quickly, especially if you want to taper last 1-2 weeks. I know Nebraska is kinda far from their AAU region, but there&x27;s a district meet in the Kansas City area that you could probably run. Slowly worked my way up to my first half marathon in summer 2022 (158) and my second half marathon in summer 2023 (152). reReddit Top posts of April 19, 2022. VO2 Max Intervals - Warm up, run 4 - 12 intervals from 600m. Goal for half marathon is as close to or under 130. Training for first marathon and had a question about Hanson&x27;s beginner marathon plan. Going against the stream here. for 180, you&x27;ll run at 120, which is 66. I&x27;m also training for CIM, and I did 12 miles two weeks out. Core work 3 sets of stability core work think planks and dead bugs. 2 yr. runINXS 2 yr. Post here for discussion about training for running, race reports, elite results and discussion Open menu Open navigation Go to Reddit Home. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. My favorite workouts are 2 x (800m, 800m, 400m) at 3k pace with 45 seconds between intervals, 3 minutes between sets. Research points to 60 grams an hour to optimize performance over long distance. ) When running fast, good form feels smooth, tall, relaxed. In marathon training, I&x27;ll get up to about 55 or 60 min on easy days. Now I want to try to run half-marathon in May and want to complete it in under 2 hours. Go to AdvancedRunning rAdvancedRunning by brian806. The point of this is to allow you to train just absurdly, and always be recovered and fresh. to 450 for the weaker teams. Shin splints, or in the medical world, "medial tibia stress syndrome," is an injury resulting in pain that occurs in the shin. Run regular 40-50 mile weeks for about 8 months before the race. Johnson & Johnson. Ive had folks tell me they did marathons50ks off 40 mpw, and then others 80-100. comrAdvancedRunningcommentsihdmxktimeforanewadvancedadvancedrunningsubreddit I&x27;ve been noticing a lot of gatekeeping in this sub and seen a lot of people redirecting novices to rrunning. The super easy easy runs allow me to run my hard runs quicklyhardlong. well, finish and B. Also, on that same map, if you click on the tab that says TSB and select. VO2 Max Intervals - Warm up, run 4 - 12 intervals from 600m. And I can do 16 x 200m in 29-30 seconds with 60 seconds recovery any day (almost). AR is NOT limited to a certain competitive level or race times. View community ranking In the Top 1 of largest communities on Reddit. A quarter of most mat classes also includes hamstringglutehip work. Or check it out in the app stores. For slightly better formatting and bookcovers, read this post on my blog. As for me I run 90-100 min easy runs on Fridays. In my limited experience, the value of a run longer that 4. 16 weeks 40 people group training 5 times a week running . The 10 rule is a good one, but youve got to have cut back weeks. Mainly works the ankle but the toes get some gentle movement. Ibuprofen), and physiotherapy focused on glute strengthening quad strengthening. Call of Duty Warzone. Also if you are really taking 7-10 days off, the issue magically disappears And you are insistent on running I wouldn&x27;t taper sharply. by Cyclebuff1959. rrunning is effectively "all race reports, all the time. Those first two are good signs. for sub 17 you will need to hold around a 530 pace, relatively fast. Mile 2 came in at 646. I have just finished week 10 of Pfitzinger&x27;s 12-week Advanced Road Running 5km plan, on the lowest mileage (48-63km pw). It&x27;s completely normal to record 26. For a marathoner, 50-90 minutes at marathon pace could be considered a good tempo workout. Extended calf raises daily (lowered completely down on stair and "explode" to tiptoe) 15 reps each leg x 3 set. Increased base building and improving 5k with speedwork at the same time sounds like a disaster. rrunning is effectively "all race reports, all the time. 5 years ago) 800m 202 (2. For example If your goal marathon pace is 730 per mile, begin the run with 3 miles at an easy training pace. if you take 400mg at once, in about 5 hours you will have about 200mg of caffeine left in your system. Has anyone any feedback on whether the price is worth it For reference on the free version you can see the broad outline of a plan with the distance and what type of run. This is "comfortably hard" running and is quite annoying. However, even if you try not to, losing a few pounds will come rather naturally and your body will reach its - current - raceweight. Strengthen your glutes. and Western St. Generally 13 to 12 of a race distance (ie 20-30mins at 1hr pace; 7-11km at HM pace; 14-21km at M pace) is a reasonable workout, and any more will start to become a time-trial and not a workout. It&x27;s a platform for third party resellers. It depends on how much you demand of your body. Yesterday I (24F) did a 5k tempo run (the first tempo run Ive done in almost a year) and also ran a 2230. I recently did a 10K TT and my had my last workout 4 days before the race followed by a few days of easy runs and strides. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Back at it, after 5. Hi all I&x27;m a very active (surfinghikingpaddle boardingSpearfishingweight lifting) 36m 145 lbs. This typically coincides with the "neck and up, run; chest, don&39;t run", but listen to your body. I wouldn't try it on the day of the race, but try it before a workout that is representative of the paceeffort of your race. Smooth chain, smooth stride. As others have said USATF and directathletics also have a good database going. As an open runner I age graded in the low-mid 80s at the time and that carried through my late 40s. Easy day shoe recommendation. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. It takes 3500 calories to make a pound of fat. Good example is 6x1000 going from 310 to 250) speedwork 12x500, 10x1min, 2x10x100,. AR is NOT limited to a certain competitive level or race times. Someone new to the marathon distance training at low volume is poorly prepared for the endurance demands of the event. As to whether marathon pace is in no man&x27;s land in terms of adaptations, the major benefit to actually training at marathon pace is actually learning what that perceived effort level feels like and locking in. for sub 17 you will need to hold around a 530 pace, relatively fast. Yes, in his Faster Road Racing book, there are three base building plans, each 10 weeks long. So if I were you, I would continue doing what you want to do until you can run a sub 5-minute mile. Watch Dogs Legion. This is near Anchorage. Running a 50k 7 weeks before a marathon. Feeling sluggish in workouts from time to time is expected after a jump in mileage, but the long-term trend should be upward. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Hi all, 21 yo female here. But basically, using that as a guiding metric you can simulate the different workouts you did running. by Cyclebuff1959. I have been gradually building up mileage since the start of 2023 where I started with 15 km weekly mileage and was up to 50 km weekly mileage this week (three weeks with slight increases and one easier week). Hard short intervals like 400s, 20 minute tempo paces, long steady states etc. Good example is 6x1000 going from 310 to 250) speedwork 12x500, 10x1min, 2x10x100,. Get the Reddit app Scan this QR code to download the app now. Berlin is slightly harder to get in via lottery, but not by much. Please be sure to give those a look for info on your topic. The super easy easy runs allow me to run my hard runs quicklyhardlong. It definitely is still better to just run. " 2. Lower that to about 80g (I get to about 60g day and run 55 mpw on avg), and eat more carbs (4 kcalgram) and fats (9 kcalgram). Progression runs. Don&39;t trust a coach who sets sessions months in advance. I did 10 of these workouts). rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Something like 2000-3000-2000, or 4x1600. I&x27;m a fan of half tights personally. Last night after two drinks Total sleep 7 hours -7. Ran 11 tempo runs (7-8 miles at 630 minmi). With my new half PR of 11356 I can&x27;t see myself being able to run around 25-35secs slower per mile. Before you need to just warm up. 4 grams of protein per pound of bodyweight. 2 uIamKipHackman 6 hr. I would doubt that you have a counterfeit pair of New Balance tbh. , with peaks at 80 milesweek during a marathon block. Other things that are easy on the stomach if eaten 1-2 hours before running a piece of toast with honey, clif bar (1 hour before run). running with patellar tendonitis. General Discussion. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Hello rAdvancedRunning Current Profile 28M training for my third marathon (Amsterdam) in 4 weeks time. The super easy easy runs allow me to run my hard runs quicklyhardlong. With the ZoomX midsole and air pods, no other super shoe beats it for bounce and energy return. For the past 10 years i&x27;ve been a member of a local running club. How Many have been successful in Winter Training for a warmer climate Marathon AdvancedRunning (reddit. Those first two are good signs. The deciding factor is the type of training you are. I've also heard that massaging the area can help for some people. No-Caregiver-3057 1 yr. I&x27;m looking for a bit of advice on goal setting, training and race selection. AR is NOT limited to a certain competitive level or race times. However it will give you the analytics of your running and so it&x27;s a type of feedback system. AR is NOT limited to a certain competitive level or race times. running with patellar tendonitis. 6 400H View community ranking In the Top 1 of largest communities on Reddit. I&x27;ve (35M) been running for about a year now and recently completed my first marathon yesterday (356). rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. I&x27;m hoping to race a sub 125 half marathon in September; I&x27;m finishing a marathon block currently, then will base build before the half block begins. Pfitz 1855 for first marathon. VO2 Max Intervals - Warm up, run 4 - 12 intervals from 600m. giant flemish rabbit for sale, funny gifs about food
Workout Type 1 Longer intervals (400 to 1,000) at mile to 5K pace depending on the day. . Advancedrunning reddit
by crapatoa-nonono. Caffeine&x27;s effects for improved athletic performance are very well documented. Example- if someone is trying to go from 400 to 345 typically the one thing is simply adding another run day and increasing mileage. well, finish and B. Honey works well. I also believe that it&x27;s best to consume this around an hour out from the start of the race. I might throw in 4-6 miles of tempo every now and again but my main aim is just to enjoy training and maintain a decent level of fitness year round, maybe jumping into a few marathons or halfs a couple of times a year but not actively peaking for them or I end up hyperfocusing and. Everyday - Lateral band walks (5x8 on each side) - Isometric glute holds (2 min each side) - shin pull-backs with bands (3x10e, twice a day) -15-20 minutes of rolling out (quads, calves, IT band, lacrosse ball for TFLhip flexor) -cross-train on either poolbike each day. For more serious marathoners, who will attempt to run the distance significantly faster than their normal training pace, the optimal warm-up consists of two runs of about 5 minutes each, with some gentle stretching in between. Go to AdvancedRunning rAdvancedRunning by Bonafideskid. And they do make them in wide size. Nothing is worse than puking 6 miles into a 20km run. Someone new to the marathon distance training at low volume is poorly prepared for the endurance demands of the event. So heres my current marathon nutrition plan Wake up, drink a small coffee a few hours before the race, then about an hour before have a nuun tablet and 2 scoops of ucan. AR is NOT limited to a certain competitive level or race times. I also worked a bit on my cadence, and found that it ranges from 165 for easy runs to 190 for 5K efforts. Yes, do thresholds, yes do tempo runs, do intervals, sprints, easy runs, recovery runs too to get the legs moving. The day before you&x27;re always amped so you get less sleep and tend to overthink things. 3- expect some fussiness at some point each run, and expect that some days will be harder than others. I will say that when my running club does track workouts, all of the apple watch folks are asking for splits and overall stats mid workout workout. In the long term, spend more time barefoot or in minimalneutral shoes will help build those atrophied muscles back up. rAdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. I actually recommend wearing shoes for a marathon. The Weekly Rundown for December 03, 2023. AR is NOT limited to a. Go to AdvancedRunning rAdvancedRunning by Potential-Pickle4917. -For this training block, maintained the same 2 key workouts 1200 x 5 at 6minmi with 230 rest. for 180, you&x27;ll run at 120, which is 66. Cruise intervals are okay though. 40-60 miles per week isnt that crazy of a jump. George marathon in Utah is another scenic desert marathon that comes to mind. Feeling sluggish in workouts from time to time is expected after a jump in mileage, but the long-term trend should be upward. View community ranking In the Top 1 of largest communities on Reddit. Do hard hills 30-60s in length in the pre-comp phase once ever 2 weeks or so, then shift towards more of your speed endurance work like the 3x4x2001mile-3k pace. I went from running high volume to barely being able to stand and walk. It gives me feedback on how my fitness is coming along and I have confidence on what my marathon race pace should be. 27m, I&x27;ve been consistently running about 1. The weekly mileage ranged from 52 62 miles. By the end of the 3rd rep you&39;ll be very close to your max. Adding strides and sprints helps build a speed base for when you decide to start focusing more on race training than general fitness, just like long runs and more mileage builds an endurance base. 5k is an aerobic distance so you will most likely go well below 20 mins with no speed work after 4-8 weeks with increased milage. com) After blowing up at the 2022 Twin Cities Marathon (third marathon, but first in 12 years), I hired a running coach to help me prepare for the Mesa Marathon and other 2023 races. They boost your aerobic endurance to support your ability to run marathon-specific speed. Philadelphia 76ers. Every day 30-60 min of yoga. Run Monday evening, then go to bed at 10-11pm and get myself on a normal schedule waking up at 7 am. Do 2-3 sets of 4-5 x 100-150m strides andor accelerations, relaxed and progressive, with 5min walkjog between the sets. 10 x 400 in 75 seconds with 75 seconds recovery. Marathon training had me averaging 50 mpw, but with. Last week I was interested to see one of Australia's top ultra runners drinking an alcohol-free beer after breaking the National record in the 50km with 250. I am aware that you never run 42,195 km in a marathon since it is not possible to run a perfect line across the entire distance. Combining the two of then is how people get the 90-120 gramshour numbers. Strength is a general adaptation. Hudson recommends short hill sprints of 8-12 seconds at maximum intensity up a hill that is at least at an 6-8 grade, followed by full recovery (I basically walk down for recovery). But before the biggest championship races (county or state championships) of the season, we at least sometimes only did 10 minutes strides. ago nodeat Advanced running and morning training HealthNutrition Hi everyone I train actually for a marathon (235 to beat) And run around 6 times per week (70 to 115 km per week). You&x27;ll beat a lot of people who are faster in the longer distances and lose to a lot of people you would beat. Then 2 weeks later I was playing soccer and was running towards a ball and had a terrible pain in my calf, felt like someone kicked me, I fell down and looked back and no one. View community ranking In the Top 1 of largest communities on Reddit. Warm up (every run) foam rolingdynamic stretchingactivationeasy jogdrillsstrides (only before workouts) Cool down easy jog (workouts only) or strides (easy runs) Post every run foam rollingrecovery meal. 4 yr. We have quite a bit of info in the wiki, FAQ, and past posts. In general to run a fast mile you should be improving your endurance to the point where you can run a good 5k, then in the last 8-10 weeks focusing more on speed with hard interval workouts. The rock and roll las vegas marathon on the strip is coming up February 27th. Or check it out in the app stores. 80 is much more common as an easy pace. The Reddit weight loss prayer starts w &x27;abs are made in the kitchen&x27; Reply reply. I also do pushups but that is more for workout. Work on hip strengthening - hip strengthening after an ankle injury can be very important for stability especially since runners tend to have weak hips. Combining the two of then is how people get the 90-120 gramshour numbers. Just looking to see how far away I am. muscle endurance. But what really matters is acing that sleep TWO nights before the race. I thought running so many laps (you can even run a marathon with over 9 laps) must be boring, but the atmosphere was. For me, easy runs (and long runs) are normally 30-45 seconds slower than MP while recovery is 1-2. Since it was originally meant for them and not for you in particular, you will need to do a small amount of work and planning to tailor it to your own schedule and needs, but the general progression is right. Friday 30 minutes of cross training. Has many of the 245&39;s features at a lower price, and is newer so should be supported longer. I&39;ve never used any of the "greg" or "amy" personal coach ones, just the "advancedintermediate race distance" plans. On the surface level, my parents are sometimes supportive of my running. If you want to race fast in only 9 weeks, I would focus on doing intervals (primarily at threshold). I even recorded 26. Subextensive vs specificintensive threshold intervals. I think you have your bases covered pretty well. Unless you're a very low carb keto diet you have about 3000 calories of glycogen in your body at any given moment that converts to energy easily. 4 12 laps of the Hockenheim Course (1 lap is 4,4km, that&x27;s why you have to walk to the starting line to get those extra 3,5km in), with 2 Aid Stations on the way every lap, every 2,2km. Carry a bottle with you and take a small sip every time you feel reflux. I (F30) started running in spring 2020 during covid lockdowns - wasn't able to run more than 2k without stopping at first. Any advice helps. 75, and I&x27;m wondering if I should be. Increased base building and improving 5k with speedwork at the same time sounds like a disaster. Yesterday I (24F) did a 5k tempo run (the first tempo run Ive done in almost a year) and also ran a 2230. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest. My favorite workouts are 2 x (800m, 800m, 400m) at 3k pace with 45 seconds between intervals, 3 minutes between sets. Go to AdvancedRunning rAdvancedRunning by SpeedSloth75. Second, just a rough estimate but in order to run top tier D1 (stanford, oregon) you need sub 410 mile, sub 900 2 mile. I would recommend the 30 mile base builder plan, it starts at 16 miles in the first week with a long run of 6 miles and ends with the 30 miler week in week 10, long run of 9 miles. From a coach&x27;s perspective I find it a lot easier to build workouts in training peaks as opposed to final surge. I feel like there should be weekly (or monthly) stickied threads for race reports, and a "new to advanced running" weekly discussion for the basic stuff. Final anecdote a girl in my club runs 645 pace for 10k at the same race I run 545 pace. Long runs and easy runs should be within 30 second of each other if not the same. Finally, attaching to the bottom of your toes. Week 2 (assuming your race takes place of normal long run) - 35-40 miles before the race (so, around 50 with the race). The Weekly Rundown is the place to talk about your previous week of running Let&x27;s hear all about it Post your Strava activities (or whichever platform you use) if you&x27;d like. I went from running high volume to barely being able to stand and walk. Scan this QR code to download the app now. 90 mins of threshold at 330km pace would be about 26 km. But they also run 100 mile weeks with killer workouts and race to the well during their race, and recovering from the race is literally their job. Supposedly being a more efficient carb burner is faster over. Interval, threshold, tempo runs, focusing on body, breathing. I've used one before during rehab for an injury and I know that the effort level vs pace is way different than a regular treadmill and outdoor running. Does anybody feel like these are "cheap" BQs It&x27;s like these marathons were made for people who just can&x27;t BQ and want an easy ticket there. Advanced Running It&39;s a mindset Post here for discussion about training for running, race reports, elite results and discussion, and more. DaPs1Mon 6 mo. I do a lot of doubles so I shoot for recovery pace in the mornings and then easy in the afternoon. And continue checking the analytics to see if it&x27;s working. So responsiveness is my main issue and Im typically doing more speedstrides on the treadmill. My favorite workouts are 2 x (800m, 800m, 400m) at 3k pace with 45 seconds between intervals, 3 minutes between sets. 2) Continue with the base training program andor just easy runs and get to a goal mileage (hobbyistsweekend warriors). This usually means keeping a couple 90 minute runs at long run pace. Chances 2-4. I rarely see anyone talk about Jack Daniels' 4-week cycle plan, so I was hoping to put something out there for anyone interested in trying it out and looking. The Runalyze metrics Ive found most useful Fitness, for comparing fitness over time. Or, 10-9-8-7-6-5-4-3-2-1 with 1 minute between each rep starting at marathon pace and working down to. It does not make you faster or less prone to injury. Build up to 2x6-8 reps with lots of Weight to fatigue 2-3 Times a week. Height weight. 0-1500 Consumer, found in local sports stores 1500-5000 Pro-sumer 5000 Gym quality. running 7 days isn&x27;t going to kill you, just listen to your body. For a 1500m runner, 20 minutes at lactate threshold (4-4. I understand that the most common thresholdtempo workout is 20-40 minutes split up or continuous between 10k and HM pace, but would something like. A place to ask questions that don&x27;t need their own thread here or just chat a bit. But it&x27;s by far the most popular and you will always be able to get last year&x27;s or current version on eBay for much less. She does all of her easy runs at 800 or faster. Hello rAdvancedRunning Current Profile 28M training for my third marathon (Amsterdam) in 4 weeks time. Strength training once a week. Mitigating factors End of 70 mi week, first long run on. . xfinity gateway flashing orange