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Old 06-07-2008, 04:38 AM   #1
Jonathan Thomas Powers
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Need a little long distance help here.

I have a client who's goal is a marathon in October. I am very experienced trainer but long distance is not my forte. He wants to train for his first marathon but he also wants to include weight training which he currently is not doing any.

I have checked out the CFE site and that looks great, but it's obviously not planned for a specific goal of a race in October.

I have also checked runners world and they have a great little calculator that will plan out your runs up until race day, but it has no suggestions for real anaerobic work the shortest duration mentioned is a 1600.

Does anyone have a suggestion as to how I can maximize this gentlemens training combining maybe the best of both.
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Old 06-07-2008, 05:39 AM   #2
Jonathan Thomas Powers
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Re: Need a little long distance help here.

OK i just read a couple of responses by Mark Twight in similar threads. So I figured a little more specific might help.

He only has 4 months to go. He currently works one long Day 13-15 miles one Speedwork day 3 miles total of various drills nothing shorter than 400m.

an 8 mile "Fartlek Day" and basically two 6-7 mile Tempo days.

He has never run longer than 16 miles. Like I mentioned before, I know he can benefit from some more focused anaerobic work as well as weights etc. But being so green to the endurance world, I'd like to know I'm doing the best for him.
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Old 06-07-2008, 06:04 AM   #3
Mike Deavers
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Re: Need a little long distance help here.

I would recommend looking at the Runner's World magazine site, www.runnersworld.com (WFS). From the main site, go into the 'training' area and you can build a fairly custom race plan for just about any distance you're looking for. RW adds in a strong amount of 800m repeats (Yasso 800's) as progress checks for the marathon plan. It's a good, free, and sound product. Hope this helped some. Take care.
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Old 06-07-2008, 06:09 AM   #4
Mike Deavers
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Re: Need a little long distance help here.

Here is an additional resource that may be of use:

http://www.furman.edu/first/fmtp.htm (WFS)
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Old 06-07-2008, 07:01 AM   #5
Jonathan Thomas Powers
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Re: Need a little long distance help here.

Thanks! I've seen a lot of the runners world stuf and I'm still eyeball deep in reading...

My main concern is where to place the crossfit/strength workouts and if I should add some more anaerobic work. Also he is only taking one day off a week right ow. I think he needs at least two, but again maybe I can make one day a short WOD which would allow him a sort of "Active Rest".
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Old 06-07-2008, 07:14 AM   #6
Jonathan Thomas Powers
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Re: Need a little long distance help here.

The Runners world outline:Basicaly they suggest

Mon:Rest or XT
Tues:Easy Run distance builds over the weeks no more than 14 miles
Wed:Rest or XT
Thurs: Tempo one week Speed the next
Fri:Same as Tues
SatRest or XT
Sun:Long topping out at 20 mi

It has what looks like a great way of tapering for the event but as you can see very little Anaerobic. I can include it in his crossfit days but will I be allowing him enough rest?
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Old 06-07-2008, 08:01 AM   #7
Keith Stevens
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Re: Need a little long distance help here.

I would try and contact Brian MacKenzie at Crossfit Newport Beach. He wrote a great article in one of last years journals about endurance training and I believe that he specializes in that field. I'll try and find which issue it was in but he should help get you going.
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Old 06-07-2008, 09:09 AM   #8
Patrick Donnelly
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Re: Need a little long distance help here.

First things first:
Be sure he's not going heel-toe.
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Old 06-07-2008, 11:40 AM   #9
Thomas Bailly
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Re: Need a little long distance help here.

If he has 1x 18 miler under his belt 3 weeks previous he'll be fine, learn more about race nutrition hammernutrition.com (WFS) of course they want to sell their products, which are great,but the advice is sound. (no affiliation).
Maybe a 10-12 miler 2 weeks out, nothing more than an 8 miler 7 days out, a few sprints 4 days out. 2 or 3 metcons a week. He'll be fine.
I find that most runner advice is to always the same,run a lot. Take this from a lifelong runner who has run a lot; it is not the best advice.
Sound nutrition is way undervalued, both very day and race day.
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Old 06-08-2008, 04:09 AM   #10
Jonathan Thomas Powers
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Re: Need a little long distance help here.

Thanks so far everyone. I will look around for Brian's email and the rest of the info you all have suggested is definitely well taken.

We had a little "nutrition talk" as he was not doing anything in that area
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