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From: Paul Shields
Category: Coach
Date: 5/16/98
Time: 10:54:23 AM
Remote Name: 203.8.222.67
Mike,
Looks like you have the formatting right for posting on the discussion database!!
When training for a marathon the main component of your training is the long run. It should be the focus and other runs blended in to the overall mix. The maximum length of the long run is open to some debate. The Galloway method practises over-distance preparation whilst others mostly target 20 miles with increasing distance depending on your intrinsic ability (distance goes up but time on the run for elite runners is about the same).
RunCoach varies the ultimate distance depending, amongst other things, on your ability and target time. This usually ends up arround 20 miles avery second week.
My preference is to take the rest day after the long run. Everybody is different so see what works best for you. After a longish run I like letting my body have complete rest. Some people swear by a light jog or easy run the day after a long run rather than complete rest. The main benefit they claim is that the movement and circulation helps with the removal of waste and healing of micro damage caused by the long run.
If you feel that you are carrying too many miles in the week then reduce/drop the miles in one of the easy days rather than shortening the long run. Don't feel guilty about missing a whole easy day of running. The rest is almost as beneficial as the run!!
As a final note, as your mileage builds, constantly listen to your body for any early warning signs of injury. Back off before it is too late.
Hope the above helps,
Paul
RunCoach - 1998 Index - 1999 Index - Discussions - Calculators - Tips