The mid-week run in any marathon training program is one
that is often overlooked by those that tend to train on their own. There tends
to exist a perception that there are only the 3 or sometimes 4 key sessions and
that the others are either rest days or for some reason don’t count.
The keys are usually the Tuesday and Thursday speed sessions and the long run on Sunday. Saturday tempo is of course also valuable for those that can manage it.
Many however overlook the Wednesday run as one that can produce great benefits if exploited correctly. Legends Bruce Fordyce and Rob de Castella both said they felt that the mid-week run was integral to being able to succeed at the highest level in their chosen distances of the ultra marathon and marathon respectively.
How long should we be running then?
Ideally for anyone looking to take their training a bit more seriously they should probably start out at 15K and work it up gradually through the program to about 24K. Those that are doing less mileage and looking to merely complete the marathon, they could look at starting at 8KM and working it up to about 15KM at peak.
As with everything though caution is the buzz word and slowly slowly will catch that monkey. Don’t force things – just let it all unfold.
Running together (while incorporating the mid week run), stride for stride on a life changing ride! – Sean Muller
The keys are usually the Tuesday and Thursday speed sessions and the long run on Sunday. Saturday tempo is of course also valuable for those that can manage it.
Many however overlook the Wednesday run as one that can produce great benefits if exploited correctly. Legends Bruce Fordyce and Rob de Castella both said they felt that the mid-week run was integral to being able to succeed at the highest level in their chosen distances of the ultra marathon and marathon respectively.
How long should we be running then?
Ideally for anyone looking to take their training a bit more seriously they should probably start out at 15K and work it up gradually through the program to about 24K. Those that are doing less mileage and looking to merely complete the marathon, they could look at starting at 8KM and working it up to about 15KM at peak.
As with everything though caution is the buzz word and slowly slowly will catch that monkey. Don’t force things – just let it all unfold.
Running together (while incorporating the mid week run), stride for stride on a life changing ride! – Sean Muller
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