Marathon training question

donrdon

I just finished running my first full marathon this past Sunday. Main objective was to finish...check(big win). Second was to run it in sub 4hrs 20min......missed it by 14minutes (everything was on pace until mile 19). The program I was using to train was geared for a pace of 9:54. Each training run had a set distance and pace (based on past race times) The program included interval, tempo and long runs. Now after a couple of days of thinking about the training and looking forward to the next marathon my question is about the long run. Over the 16 weeks I ran 5 - 20 milers but the pace set for the runs were MP + at least 10seconds and up to 30seconds. So now on race day I have to increase my pace by 10sec a mile and add an additional 6.2 miles. It's seems a lot to expect and still hit the 9:54. Should I be running these long runs at MP to adapt to the pace over this distance and then only be concerned about the 6.2 additional on the big day? Is there any problems that running these at this pace could cause? Any thoughts would be appreciated.

scottb81

There is no reputable marathon training program anywhere that will have you do your long runs at marathon pace. The reason is that it is extremely stressful and and the recovery cost will cause all your other runs to be reduced in volume, intensity, or both. The overall training effect will be negative. Also, you do not need to be at marathon pace to get the training adaptaions you are looking for in a long run.

That said, some marathon plans will have you run part of a long run at marathon pace. Usually something like 10 EZ & 6 MP or 12 EZ & 8 MP. Even those plans will not have you doing this every week though.

If you keep training consistently, without breaks, your time will improve just through improved aerobic fitness. You also are in a position to train with a more agressive (i.e. higher mileage) plan next time.

dsjohndrow

I have often been confused by plans that don't have you do the mileage, as well as ones that have a lot of high tempo pace days. So, far, what has worked best for me, is to run a long easy run once a week, and half way through the training (8 weeks or 10 weeks), run 1/2 the distance of the race at race pace. IE: a half marathon.

I have not completed a marathon, but this approach has worked to get me from 5- 10K, 10K - 1/2 M and 30K.

donrdon

Thanks Scott. That's really what i needed to here. Never figured I knew more than those that put out these programs but one tends to question training now and then. I am happy with Sundays results (finishing and time) so it's time to gear up and look forward to number 2. Happy running.

CarsonRuns

Scott hit the nail on the head. My long run pace is a full minute to a minute and a half slower than MP. My plan has me running those fast finish long runs that Scott mentioned.

You didn't hit the wall at 19 because you ran the long runs too slow. You hit the wall because you just didn't have the fitness to sustain that pace. It happens to almost every marathon runner the first time and to many others every time. That's because marathon fitness is developed by running lots of miles over lots of time. I had been running for about 6 years when I did my first marathon. I hit the wall at 19 even though I ran a conservative plan. The next year, after about 2800 more miles, no wall at 19 or anywhere else.

Miles over time. That's how you develop fitness for the marathon.

donrdon

Thanks Carson, all points taken and filed. Only been running for 2 years with hopefully a lot more in the future. Sounds like a lot more roads to cover and miles to run. I do love a challenge though.

davemunger

I agree with what everyone has said about pace -- you don't need to do your long runs at marathon pace. I think mileage is probably the biggest key to success in the marathon. I also feel like a lot of training plans for the marathon don't really give you a long enough long run -- I use the Daniels Running Formula specifically because it has a 22-mile long run as opposed to the 20-mile run that is in most plans.

That said I think for my next marathon I am going to try the Hanson plan, which only has a 16-mile long run. The difference is they have you running hard the day before the long run, so you get used to running those 16 when you are already tired! The Hansons say they train you for the last 16 miles in a marathon rather than the first 16!

Edited for grammar