tag:blogger.com,1999:blog-21893989.post540097318178649310..comments2023-07-23T03:34:36.461-07:00Comments on See Greg run.: interpreting the aggie scheduleGreghttp://www.blogger.com/profile/02906887432976179964noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-21893989.post-1689579751144665062008-05-14T04:11:00.000-07:002008-05-14T04:11:00.000-07:00Greg,All right, I'm thinking this post might be ge...Greg,<BR/><BR/>All right, I'm thinking this post might be geared for me partially :)? Let's try to help you out here:<BR/><BR/>1. You are correct on your Monday run. 45-65:00 at a very comfortable pace. <BR/><BR/>2. Tues. hills: Joe's thinking these hills--since they occur during the base phase--should be short affairs--probably :45-1:30 at most. Run these fast but comfortable--you should not feel your brain fall out of the back of your head here. It should be controlled...<BR/><BR/>Per wm+cd, the long approach is fine, especially w/ the marathon as a goal. 30 wm, 20 cd might be fine.<BR/><BR/>Joe's philosophy is the hard days should be very hard, easy days easy. IMO, if you're going to double, T & F should be the double days. I think more than 2 days of doubles for a 19 5k/3:15 marathoner might be a bit much. <BR/><BR/>Also, IMHO, if you do double on T/F, I'd take the Fridays off. <BR/><BR/>3.The nine miles should be fine. Rememeber, this is an outline; it should be adjusted to fit your life. Easy to medium should be very easy base to moderate base, especially w/in the first eight weeks or so.<BR/><BR/>4. Take R as recovery. When I was in my best shape, I did the R run at 9:00 pace. In other words, a slow easy jog, if not a downright day off.<BR/><BR/>5.Correct about the substitution of a race. You'd take a F's workout on SA, and then do R and F as easy runs. In Joe's schedule, he's expecting the races to have a long warm up and cool down. They're meant to get you into shape.<BR/><BR/>A couple other things to note:<BR/><BR/>1. Be sure to take the recovery week every 4th week!!! This is important. Everything--weekly vol, # of intervals, length of midweek and LR--goes down by 15-25%.<BR/><BR/>2. Joe's marathon schedule is based on progression theory. If you're going to top at 70 mpw, you'd start the schedule at 55-60 or so.Anonymousnoreply@blogger.com