Would you care to share your weekly run mileage and break down of runs per week? with lengths and pacing info?
Thanks
you’re asking the wrong questions. Here’s what you should ask:
“for the triathlete with 2:40-2:55 open marathon potential, what is your weekly bike training like in time and intensity that allows you to run within 20 minutes of your open marathon time?”
Nicely said Eric.
You know there was a thread recently about how to run better off of the bike. I read through two pages of commentary , priarily from “running coaches” advising on how to un better , “off the bike”. There was not a single mention for the first 40 or 50 posts about focusing on cycling training.
But then again , its the same crap with certainn geniuses advising people to “hydrate” with water.
Is it just me or has this forum really depreciated in the past 3-6 months ?
Cheers,
Terry
30 second timeout. You see, here we are in September, and quite possibly this dude’s race season is over and he wants to do a marathon in the “off season.” How does your response help this fellow?
Ironfit–to train for a 3-3:15 marathon time: buy Daniel’s running formula and get to it. You may be able to hit those kind of times on 40 miles a week, or it might take you 60-70. We don’t know your body. My last and fastest marathon was just under 3 hours and was done on a ton of long mileage weeks (70+), but embarrassingly little speed work. Won’t repeat that formula. (More speed same mileage this time around :D)
Read thread title
.
Doh… fail. Didn’t see the “IM” in there.
Carry on. Still recommend Daniel’s
Doh… fail. Didn’t see the “IM” in there.
Carry on. Still recommend Daniel’s
Mate.
It is “inferred” by stating “IM Marathon runners” that he is requesting info regarding the IM run , not stand-alone marathons.
Terry
Ok, I’ll actually answer your question.
- Weekly mileage 45-60
- Number of runs 4-5
- 1 Long run, up to 21-22 miles. Last about 3.5 weeks prior to race. I do this Mid week on Wednesday’s so I can ride long Both days of the weekend. For me legs so tired goal was to just get through and try to hit as many hills as possible. Probably averaged about 8:45 per mile pace.
- 1 IM Speed workout. I started with about 6X1 mile, and worked up to 10X1 mile, did 2 mile repeats as well. Short rest intervals, 30-45 secs. This was all between 6 and 6:30 pace. Did this on Tuesdays, day before long run. 2-3 mile warm up and cool down so total up to 15 miles.
- 1 14-15 mile run, with 1 hour at IM effort (not pace) Did this on Sundays so was usually my last workout of the week, sometimes even my 2nd or 3rd of that day. Easy 30 mins, 1 hour at what feels like IM pace to me. When I did get a mile split here and there I was usually around 7:45 - 8 min mile pace.
- 1 or 2 easy runs of 45 mins to an hour if you can.
Add 15k of swimming and 200 - 350 miles of biking with tons of muscular endurance work on the bike. A proper bike pacing strategy, get your nutrition nailed and you’re there.
MC
monday - swim
tuesday - 11 miles at around 7:15 pace morning, bike after work
wednesday - swim moring, run after work 8 - 9 miles with 4 - 6 at half marathon pace, (6:10)
thursday - swim morning, bike after work
friday - 11 miles at around 7:15 pace
saturday - long bike followed by 4 miles at ironman pace (7:30
sunday long run - 16 -20 miles at 7:30 - 7:40 pace
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you did answer the question all right… 200-350 miles of biking and biking long BOTH days of the weekend
Based on the tone and content of your post I guess we should thank you for assisting in the depreciation of ST.
All complaining and minutely beneficial. Probably being generous with “minutely”.
I ran 3:09 at IMLou last summer. My weekly biking was in the 350-450km range and my running around 40 miles/week but only in the two months leading up to it. I did a lot more running (around 70 miles/week) in preparation for Boston which got me a solid running base. During my Boston prep I did some speedwork but for IM I relied on years of experience with faster running and didn’t do much speedwork at all. I was capable of my fastest marathon 11 years ago when I did my first IM at IMC but blew up and went 3:29 which is my slowest IM marathon out of the 6 that I’ve done. As Eric mentioned, the difference between my 3:09 last year and what I did when I could run a lot faster than I can now is the bike mileage. FYI: I did 2:45 at Boston in April and then did the 3:09 so I had a 24 minutes slowdown (although I was at 2:50 just past the 24 mile point in Louisville and then my leg cramped forcing me to walk/hop along which cost me a sub-3:05!).
Apologies as this will go in KM (as i am in NZ)- i did 2.58 at IMNZ 2009 and ran a straight 2.39 in June this year (very bad second half as the temp dropped down to 5 degrees which didnt help)
Typical IM buildup -
Monday - easy 60 mins (4-4.15 min/km)
Tues - easy 30 after 90-120 bike
Wed - 2-2 3/4 hours (3.55-4.10min/km)
Thursday - easy 30 after bike
Friday - easy 30-60
Saturday/sunday - 45-75 off the bike (4-6 hour ride) - decent pace (ie 3.55-4.10 min/km)
There might be some slight changes as I have been doing a lot of hacking for a training partner (second in IMNZ last 2 years) so may accomodate what he was doing.
I am not a coach, but i believe people dont run fast enough in training race. IM is a running race, prepare for one!
Was doing 180km (or thereabouts) for the marathon build up. Running twice a day most days.
I’ve only run 2 open marathons with a 2:53 PR at Boston in 2006. I ran 3:21 off a 5:03 bike at IMFL in 2007 and 3:14 off a 5:38 bike at CdA in 2009. I still haven’t put it all together at IM yet but hope I can ride AND run well this year at AZ. My current VDOT is about 56 but I’d like to be around 58 by Nov.
Weekly run volume - 35-40 miles during peak volume.
long run- 2-2.5hrs (7-7:30/mile average)
Tempo/threshold- 6-8 miles including WU/CD, typically incorporating 3-5 miles of quality @ 5-15k race pace as intervals or straight tempo.
2X transition runs (3-5 miles each) after mid-week threshold ride and Sat long ride.
I ride long Sat (~4hrs) and Sun (2-3hrs) and do a threshold ride Tue or Wed.
oh and run 2.58 off a 5.40 odd bike in imnz 2009 (had crashed 2 weeks out but a shocking ride)
rode 5.36 in 2008 with a 3.01 run
NOrmally bike around 400km a week, run about 80-90 km
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memory is average - 5.28 and then a 3.01 in 2008
5.36 and then a 2.58 in 2009
.
Ok, I’ll actually answer your question.
- Weekly mileage 45-60
- Number of runs 4-5
- 1 Long run, up to 21-22 miles. Last about 3.5 weeks prior to race. I do this Mid week on Wednesday’s so I can ride long Both days of the weekend. For me legs so tired goal was to just get through and try to hit as many hills as possible. Probably averaged about 8:45 per mile pace.
- 1 IM Speed workout. I started with about 6X1 mile, and worked up to 10X1 mile, did 2 mile repeats as well. Short rest intervals, 30-45 secs. This was all between 6 and 6:30 pace. Did this on Tuesdays, day before long run. 2-3 mile warm up and cool down so total up to 15 miles.
- 1 14-15 mile run, with 1 hour at IM effort (not pace) Did this on Sundays so was usually my last workout of the week, sometimes even my 2nd or 3rd of that day. Easy 30 mins, 1 hour at what feels like IM pace to me. When I did get a mile split here and there I was usually around 7:45 - 8 min mile pace.
- 1 or 2 easy runs of 45 mins to an hour if you can.
Add 15k of swimming and 200 - 350 miles of biking with tons of muscular endurance work on the bike. A proper bike pacing strategy, get your nutrition nailed and you’re there.
MC
So what kind of splits are you putting down with that training? What’s the intent of those easy runs…and the “IM effort” run? Seems like volume overload IMO.
I’m not really in the range you are looking for, but I can echo some of what the others have said. I ran 3:28 off of 50 miles/wk running ~5 times a week.
My schedule was pretty simple.
Long - 18-24 miles
2 Medium - 10-12 miles
2 shorter runs of 4-8 miles
All runs were at ~6:45 - 8:30/mile pace.
What’s key here, though, is that my IM run was not that good compared to my open times (in running shape I was a low 16 5K, 55 10 mile, 1:15 half marathon runner). I know a couple people who ran roughly the same time who were far slower than me in open runs.
The difference is that they had solid bike fitness. I did not.
Just finished an interesting book, run less run faster. The principal of the book is that people simply run too much volume. The book centerpieces three key runs a week, speed, tempo, endurance. THe book then provides specific tests that provide pacing recommendations. I know people who have followed this method and have had very good results on lower total milage. total mpw for the 3-3:15 range is under 45mpw in the peek phase. Most weeks are closer to 30-35mpw.
I am training for my first marathon, with a goal time of sub 3 hours. I have run half marathons under 1:25 and 10k’s under 36. My goal milage is roughly 30-35mpw during the base/half ironman training phase. As i get towards my peek i will be running 50mpw for marathon specific training. If you are a triathlete i don’t know why you would ever need to run over 50mpw. I think quality running miles are the key, especially for triathletes. I remember craig alexander in an article said he rarely runs over 60mw during his peak phase for his a priority ironman race, and that most of his running is under 50mpw.
Based on the tone and content of your post I guess we should thank you for assisting in the depreciation of ST.
All complaining and minutely beneficial. Probably being generous with “minutely”.
And perhaps you would like to post your name and location prior to your intelligent cowardly posts .
Terry Walsh