I read most of that Tinman training and it is basically what I have been doing on my own. Two speed days and one long day. I only do i easy day and then cross train the other two days, but I could be doing easy days those days as well. I like to keep it simple so I have come up with two tempo workouts (long and short), two speed workouts, and two long work outs that I rotate every week. My work outs are a little simpler than his, but the concept is the same. Let me know how it works for you.
From RivertonPaul on Wed, Oct 22, 2008 at 18:48:50
McMillan gives a good general idea. Just plug in your marathon goal time and it gives workout paces. I mostly go by my race paces though. I try and do speed work around my 5k pace (6:00), my short/medium tempo runs (6-8miles) at 1/2 marathon pace (6:30) and my long tempo runs (10-14 miles) at marathon pace (6:52), and my long runs-- I rotate between progression runs where I start at 8 min miles and pick up the pace by 15 secs every two miles. I usually do that for 16 miles. The other week I just do a true long slow run that I run by what feels comfortable. It usually ranges between 7:30 and 8:00 sometimes on a hot day a bit slower. I usually do that for 20 miles.
I hope that helps a bit. When I'm not marathon training I do short tempo runs (3-4 miles) and do them at 10k pace 6:15-6:20. So knowing what your different race paces are can help in determining how fast to run.
Paul one finale thought, I thought abour while doing my easy run last night. When I do an easy run, it is realy easy. I try to be slower than 8:30 and some times I'm up in the 9's. I don't want my easy run to interfere with my important ones.
From RivertonPaul on Thu, Oct 23, 2008 at 14:39:08
Rhett,
Thanks for your input. I, too, have been very good at making slow runs slow. I need to get more disciplined and actually plan and do specific workouts. I agree the 3 big workouts a week should be fine, provided I actually do them.
Last year all I really did was bump up my miles beginning at the end of July. My speed work consisted of one 5k time trial on the treadmill, one ward 5k, the marathon paced running (prior to bonking) during the actual marathons leading up to St. George and a few good sessions in the last month before SG. But, I did avoid injury!!
I think I'll try Tinman, including his CV pace intervals on one day, and his tempo on another. I do like your progression runs, which McMillan advocates.
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