For the last couple of years I've circulated a list of proposed long runs to assist those training for the upcoming London Marathon. This year is no exception. The planned list is attached. It will also appear on the web for future reference. Long Runs.
This year Chris Phelan has added his thoughts, ideas and experience, to try to plan a broad training programme. His input is included not only in the runs but also the notes below. Experienced runners may wish be skip on, but we hope the following points will help some members in the weeks ahead....
Gaining from Training: Long runs are only a part of the training process, albeit an important part. The long run is partly about the pace that the athlete runs at, but it is more critical to have continuous running for the effort on the schedule. The distance is important, but more important is the time on your feet. It is suggested that runners add a proposed 'time on your feet' to the schedule. You might be able to do this from last year's times if you have them in your training diary. It is difficult to know what the longest run 'toyf' should be. In broad terms your longest run should be about the length of time you intend to take in the race, not hugely different.
Racing Programme: The suggested programme of road races building up to London is Brands Hatch Half, Fleet Half and Woking 10m. These races and dates are built into the schedule.
However there are numerous other possible races that will fit individual needs and diaries. Some athletes will have clashes of dates and the full list of events will allow choice and is a real resource to publicise.
However, if the three highlighted races do fit into a lot of schedules and diaries then we might get a good turn out of members with all the advantages that brings of rivalry, support, competition and potentially a beer after the event.
A list of local races is printed below, but there are various listings (Runners World for example) available on the net for those not yet satisfied.
Training focus: The schedule published should only be seen as a rough guide, for start times, potential distances and so on.
In broad terms there will be two or three packs each week. The fast group, will certainly be quicker and possibly might run slightly further on some runs. The aim, a sub 3 hour marathon. Chris will be involved in this group.
The medium paced run will generally be led by me. It will be broadly aimed at achieving a 3 - 3.15 marathon.
Richard Carter has volunteered to assist with the third group. Initially they will run shorter distances than in the schedule but achieve at least equal 'time on the feet.' Distance will build over the weeks. This will be aimed more at 4 hour pace plus.
The groups will set off together and run for the first 20 minutes together in the warm up period and then each group should settle into their own pace. This will allow some runners to pick and choose their pack depending on fitness, fatigue and other training.
Overall Programme: To assist athletes in preparing for the marathon it is important that their individual schedule includes a good structure built around the long weekend run. The long run is important but not the only run of the week. A structure as follows will work for some of those training:
Sunday: long run
Monday: short recovery, removing lactate build up
Tuesday: hard steady run or session
Wednesday: rest day or slow steady run
Thursday: steady run or session
Friday: rest day
Saturday: cross-country race
Coaching: ultimately, do what works for you. Few people can cheat the marathon by under training yet produce a good time. Generally you get caught out. There are dozens of years experience in marathon running in the Club, so if you are unsure, ask. And don't ask one person, ask several. Get various opinions and compare what you are told.
There are also training schedules in both the marathon magazine and in Runners World.
Future Races: here is the promised listing, courtesy of Jake Clausen. It is far from complete but a very good starting point to look at options...
5 February - Watford Half Marathon, 10.30am
5 February - Chichester 10k, 11am
11 February - Brands Hatch Half Marathon, Fawkham, Longfield, 11am
12 February - Meon Valley Plod (Hampshire) 19 1/2 m, 10.30am
12 February - Wokingham half marathon (Berkshire), 10am
12 February - Sidcup 10m, 10am
12 February - Valentine's 10k, Chessington, 9.30am
19 February - Sussex Beacon Half Marathon, Brighton, 10.30am
26 February - Tunbridge Wells Half Marathon, 10am
5 March - Dunsfold 10k, 10am
5 March - Steyning half marathon & marathon, 8.30am!
12 March - Milton Keynes half, 10.30am
12 MArch - Hastings half, St Leonards, 10.30am
19 March - Fleet (Hampshire) half, 11.30am
26 March - Cranleigh (Surrey) 15m or 21m, 9am
2 April - Kingston upon Thames breakfast run, 16m, 8.30am
2 April - Woking 10m, 9.30am
2 April - Worthing 20m, Goring by Sea, 9am
9 April - Croydon 10k, tba
23 April - London Marathon
I hope this helps. Good luck, enjoy the training, as you sure as hell won't enjoy all of the race!
Peter (and Chris)