Incorporating Park Runs to a training plan

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  • #21264

    Hi 80/20 Coaches

    I am interested in your thoughts.

    Currently, I’m training for a marathon using the level 2 marathon training plan. I want to incorporate 5km park runs at a 5km race pace in the training plan on Saturday, plus a small recovery session afterwards to cool down. I think it’s doable in recovery weeks only, meaning that Friday of that week would be the Saturday recovery run session instead of speed/ quality sessions. In the end, the stress score for that week is around the same. The advantage of incorporating a 5km time trial would be to ensure that pace zones are accurate as you go through the training plan.

    What do you think?

    Regards

    Craig

    #21266
    coachanne
    Keymaster

    Craig,

    The good news is that once you set up your training zones, there won’t be drastic changes that would require that they be reset.

    That being said, if you want to switch out an interval workout for a 5k, then you could give it a shot but also know that your 5k time most likely will look different during marathon training than it will if you were just training for a stand alone 5k.

    Happy running!

    Coach Anne

    #21268

    Thank you. I will see how it goes with the 5km time trial session during recovery weeks. With the zones, I do notice a shift as I progress through a training plan of about 5% if all goes well and training is consistent. This is about my 5th marathon training plan with 80/20 at the start (week 3). I have an LT of around 4:05 min/km, and it usually goes to around 3:55 min/km, fingers crossed.

    Also, with the 18-week training plan, I have added a week at week 17, which I repeat this time around because I feel that I need a 3-week taper period for my ageing body, so the last three are Week 17, Week 17, and then week 18 is this a good addition or what would you suggest? In total, it turns out to be a 19-week plan.

    Thanks again Craig

    #21270
    coachanne
    Keymaster

    Craig,

    I totally understand the aging body and the need for more rest!  You can certainly try the 3 week taper, or you can also try adding an extra recovery day within the last few weeks of training if you feel like you need a bit more rest.  Another idea would be to perform the recovery runs at the lower end of the zones in order to give your body a bit of a break.

    Happy running!

    Coach Anne

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craig.bramley@fonterra.com

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