maddenap
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If I was making modifications, I would move the Thursday run to Friday and use the 5K in lieu of the Accelerations run. You’ll probably need to add a warm up and cool down to the 5K so the time is about the same. Hope that makes sense.
Andrew
If you are training for a 5K, I recommend keeping the plan as written. The 5K is not a long race so you don’t need to run as much on the long runs. The goal is more speed than endurance.
However, if you want to keep the endurance and do a 5K you probably want to look to a 10K plan. That should have longer long runs (not exactly sure as I have not done the 10K plan).
You could do a level 0 or 1 of the non-master plans. Those do a 7 day cycle and are lower volume.
The master plans are specifically designed for a 9 day cycle.
I would recommend doing a 20 minute fitness test during your next recovery week. That will allow you to know for sure what your threshold is.
The heart rate not getting into zone 4 or 5 during an interval is not unusual due to lag. The efforts are usually too short for the heart to get that high.
Also how’s your nutrition? Are you eating enough carbs? If you aren’t fueling properly, your body will let you know by being tired.
For a comparison, I’m currently in week 13 of a level 3 marathon plan. I need to consume between 7-8 grams of carbs per kg of body weight a day. I generally weigh my food to ensure I’m getting enough carbs. Last week I wasn’t consistent in measuring and I know I was short on carbs as I felt fatigued. This week back to measuring and getting enough and feeling great again.
Andrew
Everything will be okay! Trust the process. Marathon training isn’t easy and I don’t think it’s unusual to question fitness and being prepared especially if it’s your first one.
A few years ago, I used to create workouts for race day with a pace range (or power range once I switched to that metric). However, I no longer do that and I just go by feel.
Two reasons I go by feel: 1.) I’m much better at feeling my paces and 2.) it’s better for me mentally. Though I think both reasons go hand in hand.
If i was running faster than what I programmed, I would think to myself “I can’t keep this pace.” So I would slow down, when in reality I probably could keep the pace.
Since going by feel, I’m racing faster now (though I am also fitter and faster generally thanks to 80/20).
Another suggestion is running with a pace team if the event has them. They will keep you paced properly especially at the start when it’s so easy to go out too fast. If you feel like you can go faster in the later stages (the last 10k) you can always run ahead.
Hope this helps.
Andrew
I have been training by power for about two years now. My threshold stays about the same; however, my pace is faster and my watts per KG is higher. All signs that I’m improving.
Hi Brian,
If you have access to a treadmill, you could crank up the incline. Another suggestion is a parking garage. Those ramps are good hills.
With that being said, if you don’t have access to any of these the toughest hill in the NYC marathon is technically mile 1 but you won’t notice it with the excitement. Personally, I find the Queensboro bridge (mile 15) to be the most challenging. No one will judge you if you slow down or even walk up the bridges.
The other elevation challenge is slight (on a normal run I hardly notice I’m going slightly uphill – advantage being a Manhattanite) but noticeable when you are at mile 22-24 right before you enter the Park.
I hope this helps. Also, happy to answer any NYC/race day logistics.
Good luck with the rest of training and see you in the start village on November 5!
I would also recommend the run faster and/or the build run endurance plans. I used the run faster plan to increase my speed without a race goal. I highly recommend it if you are not training for a specific distance but just want to improve speed.
Andrew
Did you update your CP in Stryd? If you haven’t, do that then synch and see if that resolves the issue.
I remember this question was asked a few weeks ago by someone else and here is link to the response by the coaches:
I’m also on the level 3 marathon plan, but I’m not concerned. I did the level 3 for my half earlier this year and it is a similar taper. It featured a 13 mile pace run 2 weeks out. I felt great on race day and easily ran a PR. I realize a half and a full are not the same, but I anticipate feeling great on race day come marathon day given my previous level 3 taper experience.
Hope that helps.
Andrew
Hi Brian,
How to adjust as it will depend on a number of factors including how much you were running before COVID, how long it takes to recover. However, you probably want to start with week 1 when you do return to keep it a bit easier. If you only miss a week, then you can probably start with week two assuming you’ve been running consistently before COVID. Another suggestion would be to start on week 3 (assuming it takes you two weeks to recover, and I hope it does not) as its a transition week with lower volume (with a masters plan and the 9 day micro cycle maybe there isn’t a down week per se? I am not sure). The coaches will probably have much better advice than this, however.
I wish you a speedy recovery and see you on Staten Island on November 5!
Andrew
And I’d recommend doing strength on an easy day. Generally you’d want a few hours between the run and strength; however, I generally do the strength and run immediately after. Generally makes for a slow run, but that’s okay with me.
I would recommend doing the cross training in the morning and the quality in the afternoon. I believe the point of doing the easy X-training on the same day is to it on tired legs … doing it the same day as a foundation run defeats that purpose as it’s two easy workouts.
I applied the level 2 plan (advantage of being a gold subscriber) and it contains 3 MP runs.
Level 1 is designed to be a low volume/masters plan. You can probably make a long run a marathon paced run (structure it in a way that gives you a few miles warm up, a few miles at MP then a few miles to cool down) but I wouldn’t do it more than twice, or you risk losing the 80/20 balance as a whole. With that being said, it will absolutely get you over the finish line if you stick to it as written.
If you can take on the higher volume in the level 2 plan, I would recommend that over the level 1 plan.
Andrew
Certified 80/20 Coach
