Three Peaks Training

[Brummy John]

I am trying to pull a plan together:
http://www.rochdaleharriers.co.uk/Re...007/3p2008.htm

Any helpful comments/suggestions?

[egor]

what weekly mileage are people getting in in prep for april?

was reading something on runners world abt FLM training and it was suggestting that you need abt 35-40 miles per week for a sub 3 hr marathon, i know its completely different terrain/race, but surely thats not enough for that type of distance.....or am i doing too many miles per week?

[Eric Postlethwaite]

One. - Don't read runner's world.

Two. - You're doing the right number of miles. You know what's best for you. Believe in yourself. You're a winner.

[detritus21]

Last year my mileage prior to running 3:56 was 11, 35, 24, 50, 56, 48, 56

Which over the 7 weeks was an average of 40

This time I'm looking for 50 but consistant from a month ago upto the 3 peaks. So far I'm averaging since the 2nd week in Jan 43 mpw which isn't bad seeing as I had an easy week last week. If you took out last week my average would be 47 mpw. My mileage will go up provided my knee behaves. My quality is better and am doing more "hilly" runs than the flat runs I'd been doing

[egor]

cheers for info, maybe im over doing it a bit, last weeks mileage was abt 65, this week, local xc race sun 4.5, around langsett barn 16, today 9.5 rest of week should total 35+. this will include a longer run and some hill reps. does this sound too much?

[CL]

cheers for info, maybe im over doing it a bit, last weeks mileage was abt 65, this week, local xc race sun 4.5, around langsett barn 16, today 9.5 rest of week should total 35+. this will include a longer run and some hill reps. does this sound too much?

Egor are you getting any faster?

[Brummy John]

I am usually mid 20's and have increased for 3P. Shin splints got me when I increased, so I eased off, then done low 30's for a few weeks and by last week got up to 37m (including 16 miler up WHERN and ING). Now got man flu and its XC Sunday so it will be a lower mileage week.

[egor]

Egor are you getting any faster?

thats partly what prompted me to ask, no not getting any faster, feel have more stamina and can recover quicker from a longer run, but i seem to be getting a bit slower and wasnt sure if this was due to being tired or overdoing the mileage

[CL]

thats partly what prompted me to ask, no not getting any faster, feel have more stamina and can recover quicker from a longer run, but i seem to be getting a bit slower and wasnt sure if this was due to being tired or overdoing the mileage

Egor your not recovering from the training your doing.For a race of this distance, your training should be mostly aerobic.Over a period of time your minute miling over a longish distance should come down.

Lets say you do a 15 mile run three times a week.At the start of training you are doing 7mins per mile, aerobically.As time passes your steady state(aerobic capacity)should increase, allowing you to run faster, say 6.50 per mile.

If you don't take advantage of your higher steady state, by continuing to run at 7mins per mile, you won't improve much.Additionally if you run too much, you'll get slower.Try to reduce the amount of work you do on hills as well, to the minimum required.

One other possibility for slower speeds is a deficiency of sugar(carbohydrate).If you think this is the cause, just take one spoonful of glucose to each glass of squash, after your runs.

[egor]

cheers for info, i think ill cut back a bit and try and concentrate on the longer runs, my glucose intake shld be ok i eat enough of it