Detroit Marathon: 3 die

[Oldbloke]

@boldwarrior

Galloway’s Book On Running
This is a must read for People wanting to run marathons.

He talks on Base training, Hills training and speed training. Talks on recovery, easy weeks and nutrition.

He bases his training off Low weekly milage (compared to the norm).

example on beginner who just wants to FINNISH a marathon

Sun - Long run, Progressive over the season, starting short, say 2miles, and working up to 10% OVER race distance by 3-4wks out from project race (over say a 30wks period). The PACE must be kept SLOW. Focus on Just making the distance.

mon - warm up, warm down

Tue - 2 - 4 mile easy run during which your working on drills for form

Wed - Warm up warm down

thurs - 2-4 mile easy run working on drills

Fri - warm up / down

Sat - Off

This is Just to Finnish it.

For running a Marathon in 4hrs, He covers Hill trainnig volumes also, and Speed work volumes. Typically, 1-15wks of similar running as shown above, then wks 16 - 18 involving HILLS, then the remainder 19-32wks involving speed work.

However, his speed work as he says is taxing, so too is the Distance work (the long slow runs).
so what he does is
Week 19 = Long slow run week (sun only) rest of wk is similar to above example
week 20 = speed training week (again sun only) and again rest of wk is similar to above
wk 21 = long slow run
wk 22 = speed wk
etc etc

Also check out Better Training For Distance Runners by Seb Coe’s Father.
In it, its a very holistic approach.

Beginner though, would be better suited to the 1st book.

Book by Seb Coe`s father - excellent. As you might expect more orientated to shorter (middle distance) training.

Have not read the Galloway book. His volume looks very low. 2 x 2-4m plus 1 long run is nothing, depends on what the warm up warm down days mean.
I would be surprised if many people can hit 4hrs on a slight increase from that.
More typical for a runner aiming for sub 4 hrs is a weekly diet of:
2 x 5M
1 x 8m
1 x long run, 10M increasing to at least 18M.
Possibly a 5th run of long intervals, eg 5x1000. Or long hills. Total of 6M
Weekly total = 34-42.
One of my group who hit 2.55 was going above this volume.

Interested to see what level of sprinters tempo equates to this.