Hi there,

I currently run twice per week but am thinking of adding a third run to hopefully reach my stretch goals. But what should that session be? Hills, fartlek, I'm not sure!

So my routine at the moment is I also go to the gym twice per week: session i) cycle x 60 mins; and session ii) rowing + upper body weights. I'm hoping to add a long cycle ride (outdoors) at the weekend, maybe 50/60 miles, but don't do this currently. I would stop the upper body weights for a couple of months and add the third running session.

My runs are:
1. Midweek - about 7/8 miles at about 7.30-7.45 mins per mile pace, hilly route, but I don't do dedicated hilll work, I just run at same pace
2. Weekend long run - did 10 miles yesterday (at 8.00mpm) and want to scale this up to 22 miles in the next 2 months.
3. Q: So what third session should I add if I want to reach my stretch goals?

I have 2 goals, I want to do Bath HM (March 7th) sub 1h35m; and then VLM in sub 3h45m which I think I can achieve with my 2 runs per week and gym work.

My stretch goals would be sub 1h30m the Bath HM and sub 3h30m for the VLM.

Though with only 4 week til the HM and 11 to the VLM, maybe its too late to make a difference anyway? VLM will be my first marathon and so maybe best not too push too hard... I have never run more than 13.1m so likely have poor stamina!?

Any thoughts greatly appreciated.

Thanks,

Rob

PS - If useful my running history is

Started running Aug 2009 - 30 miles
Sept - 50 miles (end of month did HM in 1h46m)
Oct - 60 miles (end of month did HM in 1h38m (a very hilly HM!))
Nov - 50 miles
Dec - 20 miles
Jan - 10 miles (holiday, flu and icy roads got in the way!)

Hi Denali

Even three session a week seem to be a bit too little for a Half-Marathon, let alone a Marathon.

As you have a long-run on the go already, one more 6-10mi run during the week and a third one or a Fartlek will be very benefitial. I really think you should consider building up to, at least, 4 sessions a week.

Thanks Fulmar.

I’m fairly relaxed about the HM as I only did 1-2 runs per week for my 1h38m half at the end of last year. But yes I think I need to add a third for the full marathon.

I don’t really want to add a fourth run as that would mean running on consecutive days, which I’m keen to avoid. I’m relatively new to running so not sure if my body is up to that, I’m very keen to avoid injury. I used to lift weights a lot at the gym and the saying “nobody ever got stronger at the gym” worked for me (i.e. you don’t get stronger at the gym itself but rather afterwards when you give your body the chance to rest and repair itself). I hope 2-3 quality runs per week, some cycling and rest will be enough.

So in terms of a third run per week I will look up something online around Fartlek.

Thanks again

I'm same as you Denali, 3 sessions a week and got half end of April. I don't think I could fit a 4th session in plus am cautious doing two in a row when extending my long run each weekend?!