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Speed Days
This thread is for all things regarding marathon speed days.
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7 Replies
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I don’t have access to a treadmill right now. For the last several weeks, our area has had big snows or ice on the day before my speedwork. After this happens, it takes a couple of days before the sidewalks/roads are clear enough for anything but easy runs (often in ice cleats). If the road conditions are not good enough for speedwork on my speedwork day or the day after and I am only able to do an easy run for those days, should I just go on to my tempo run on its regular day? Or, if this happens for several weeks, should I begin alternating between speedwork and tempo (marathon pace) runs on days when the roads are clear, so that both purposes are met? I have been using your marathon method for several years and can hit my marathon pace easily on tempo days.
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Any access to treadmill? Hills? How much longer til you will have relatively clear roads?
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No treadmill access. The hills I have access to are on overpass bridges, which are slippery. Thankfully, the neighborhood roads are clear enough for now that I can do speedwork in a nearby neighborhood that has been plowed. Long-term, if the snow continues to follow this pattern, and clear roads aren’t available for both speed and tempo days, should I alternate, or just do whichever was scheduled for the day that clear roads were available? I am already trading Mondays for Tuesdays and Wednesdays for Thursdays, and driving to clearer neighborhoods in order to get clear roads.
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In that case, I recommend doing fartlek style. So, say you have 12×400’s on the schedule. You could do 12×2:00 minutes, or something close to what your interval times would be for that distance. Don’t worry about pace, just go by effort.
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Thank you!
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What speed work/pace (track intervals) do you recommend for marathon training.
5 weeks till race day and want to break the 4 hr mark.
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If you are 5 weeks out from a marathon, then I don’t recommend any speed work. You should be focusing on race pace workouts. What plan are you following?
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