4 weeks training plan marathon

ted1

So just completed my first marathon, next one is in 4 weeks and I’d like to improve my time

Dublin marathon: https://www.strava.com/activities/1253181049

30km was my longest run before yesterday and that’s when I started struggling
So any advice on what I should do over the next 4 weeks to improve my overall time.

RasTa

Take a week off anyway. Have a look at the boards novice plan and see how that compares to your training for this Dublin

Krusty_Clown

Realistically, there's not much you can do to improve. Factor in 1-2 weeks of recovery time (gentle ramp-up), 1 week of proper training, and then 1 week of taper. You get the picture. Marathon progress is measures in years, not in weeks.

The good news is that Dublin will likely have served quite well as a training session for your next marathon. Important thing is to manage your niggles so that they don't become injuries. Next weekend, perhaps plan on doing a 12 mile slow/easy run. Following weekend if the body has recovered well, do 16 miles nice and easy, but pickup the pace for the last 2-3 miles to marathon pace. Following week, 18 miles, again picking up the pace over the last few miles. Pad the weeks out with your standard mileage. Don't expect drastic improvements.

Next time around, shift the focus from cycling to running. Cycling is fine for general fitness and health, but if your goal is to improve your marathon times, you need to spend more time running.

kit3

Congrats on finishing your first marathon. My advice would be to enjoy this and give yourself adequate time to recover before tackling another one. Reckon you're asking for trouble doing another in 4 weeks.
Edit: Just seeing Krusty's advice - he knows a lot more than me ��

ted1

Thanks guys. Looking forward to San Sebastián.

The cycling is commuting to work (just under 30km daily each way )

I can get the bus the odd morning and run home. I think if I can build up the endurance to last from 30 to 42 I can knock off 25-30 minutes

RacoonQueen

ted1 wrote: »

So just completed my first marathon, next one is in 4 weeks and I’d like to improve my time

Dublin marathon: https://www.strava.com/activities/1253181049

30km was my longest run before yesterday and that’s when I started struggling
So any advice on what I should do over the next 4 weeks to improve my overall time.

Wow, some nice course cutting by 'Mary Rose' in your FlyBy...

https://labs.strava.com/flyby/viewer/#1253181049?c=gc7x33dw&z=D&t=1PzS2I&a=eQaySjTmpkrcXqJKXp2iSjadokp28qJKILqqSiDVqUrvMKNKa5yxSoQYo0oqE6RKykKiSsAZqkpEhKNKOzKlShpapEq0dKRK6KuiSvJ0p0oLRaVK-j-oShm8okoThqJKRrWmSg-ZrEqZLLFKn2WiSou4rkpK2KRKiGGkSpfuoUoVe7JK5YWtSsc_okp9sqhKbXmoSpGypEpGbLxK-oeoSi3hsUqVsKNKMxujSqsvpUrtmqhK8MCnSgYiokopXqJK3vShSgnGo0ouvaJKJx2mSlNzokqpaqhKbJqjSvZ2qkqeN6NK1WyoSg9-o0rIqq5K4ZGmSqklokp4raVKrUWjSiNIt0pAy6FKsai0SikdpUqorKFKH_ShSnD1qEqLjqFKLvWhSvG_pEolHbhKUzKlSqtVpErXsaJKApWhSpx4uUreFKNKJlCjSkGWo0r9kqVKE96hSiisqUpKDKlKraKoSnpwsUoOK6VKIYysShlhpEqA97RKIfWiSpTgtErLKLRKJRGoSmw4qErWcKNKCtmiSu3GpUqNT7dKKS-mSi5xqUoa4aRKi2-jSm9Ho0paUadKyEqkShE8pUquJKNKZRWkSsa-pUoNmapKMbGxStFApkrw1KRKqB6iShr-pEod2qNKM5WjStvrpkphuKtKaAKqSqMXp0oqzqdKR-qiStX7oUqmtKVKuVK0Sjj2oUqMlaNKXE-iSly1o0oyJqdKEEOoSpGmqUq0prRKNUOpSmGJo0o006dK1Y2lShIJpUp6HqVKYDqjSvqQokoUA6JKU1-iSpejoUoyrqNKsFmiSgvPo0qfnLFKhlyrSpFlpEr18rxK&x=bWdu

rom

RacoonQueen wrote: »

Wow, some nice course cutting by 'Mary Rose' in your FlyBy...

https://labs.strava.com/flyby/viewer/#1253181049?c=gc7x33dw&z=D&t=1PzS2I&a=eQaySjTmpkrcXqJKXp2iSjadokp28qJKILqqSiDVqUrvMKNKa5yxSoQYo0oqE6RKykKiSsAZqkpEhKNKOzKlShpapEq0dKRK6KuiSvJ0p0oLRaVK-j-oShm8okoThqJKRrWmSg-ZrEqZLLFKn2WiSou4rkpK2KRKiGGkSpfuoUoVe7JK5YWtSsc_okp9sqhKbXmoSpGypEpGbLxK-oeoSi3hsUqVsKNKMxujSqsvpUrtmqhK8MCnSgYiokopXqJK3vShSgnGo0ouvaJKJx2mSlNzokqpaqhKbJqjSvZ2qkqeN6NK1WyoSg9-o0rIqq5K4ZGmSqklokp4raVKrUWjSiNIt0pAy6FKsai0SikdpUqorKFKH_ShSnD1qEqLjqFKLvWhSvG_pEolHbhKUzKlSqtVpErXsaJKApWhSpx4uUreFKNKJlCjSkGWo0r9kqVKE96hSiisqUpKDKlKraKoSnpwsUoOK6VKIYysShlhpEqA97RKIfWiSpTgtErLKLRKJRGoSmw4qErWcKNKCtmiSu3GpUqNT7dKKS-mSi5xqUoa4aRKi2-jSm9Ho0paUadKyEqkShE8pUquJKNKZRWkSsa-pUoNmapKMbGxStFApkrw1KRKqB6iShr-pEod2qNKM5WjStvrpkphuKtKaAKqSqMXp0oqzqdKR-qiStX7oUqmtKVKuVK0Sjj2oUqMlaNKXE-iSly1o0oyJqdKEEOoSpGmqUq0prRKNUOpSmGJo0o006dK1Y2lShIJpUp6HqVKYDqjSvqQokoUA6JKU1-iSpejoUoyrqNKsFmiSgvPo0qfnLFKhlyrSpFlpEr18rxK&x=bWdu

Northside is the finish. Southside is the bag drop.

ted1

rom wrote: »

RacoonQueen wrote: »

Wow, some nice course cutting by 'Mary Rose' in your FlyBy...

https://labs.strava.com/flyby/viewer/#1253181049?c=gc7x33dw&z=D&t=1PzS2I&a=eQaySjTmpkrcXqJKXp2iSjadokp28qJKILqqSiDVqUrvMKNKa5yxSoQYo0oqE6RKykKiSsAZqkpEhKNKOzKlShpapEq0dKRK6KuiSvJ0p0oLRaVK-j-oShm8okoThqJKRrWmSg-ZrEqZLLFKn2WiSou4rkpK2KRKiGGkSpfuoUoVe7JK5YWtSsc_okp9sqhKbXmoSpGypEpGbLxK-oeoSi3hsUqVsKNKMxujSqsvpUrtmqhK8MCnSgYiokopXqJK3vShSgnGo0ouvaJKJx2mSlNzokqpaqhKbJqjSvZ2qkqeN6NK1WyoSg9-o0rIqq5K4ZGmSqklokp4raVKrUWjSiNIt0pAy6FKsai0SikdpUqorKFKH_ShSnD1qEqLjqFKLvWhSvG_pEolHbhKUzKlSqtVpErXsaJKApWhSpx4uUreFKNKJlCjSkGWo0r9kqVKE96hSiisqUpKDKlKraKoSnpwsUoOK6VKIYysShlhpEqA97RKIfWiSpTgtErLKLRKJRGoSmw4qErWcKNKCtmiSu3GpUqNT7dKKS-mSi5xqUoa4aRKi2-jSm9Ho0paUadKyEqkShE8pUquJKNKZRWkSsa-pUoNmapKMbGxStFApkrw1KRKqB6iShr-pEod2qNKM5WjStvrpkphuKtKaAKqSqMXp0oqzqdKR-qiStX7oUqmtKVKuVK0Sjj2oUqMlaNKXE-iSly1o0oyJqdKEEOoSpGmqUq0prRKNUOpSmGJo0o006dK1Y2lShIJpUp6HqVKYDqjSvqQokoUA6JKU1-iSpejoUoyrqNKsFmiSgvPo0qfnLFKhlyrSpFlpEr18rxK&x=bWdu

Northside is the finish. Southside is the bag drop.

She skipped from Terenure back in to town , cutting out rathgar onwards. In her defence ( I don’t know her) I did meet some girls doing it in a relay so her friend may have taken it from there

rom

ted1 wrote: »

She skipped from Terenure back in to town , cutting out rathgar onwards. In her defence ( I don’t know her) I did meet some girls doing it in a relay so her friend may have taken it from there

but according to her GPS she didn't cross the line and she doesn't have a finish time. I did similar but I got the Luas at mile 20 and went to the bag drop ;(

ted1

Mission accomplished!! That’s my second marathon in 28 days.

My training plan went out the window as I had to go to Asia for two weeks with work.

Managed to take 6 minutes off my Dublin time. Once again it was the last 10km that I struggled with.

Anyway delighted with myself

ted1

Mission accomplished!! That’s my second marathon in 28 days.

My training plan went out the window as I had to go to Asia for two weeks with work.

Managed to take 6 minutes off my Dublin time. Once again it was the last 10km that I struggled with.

Anyway delighted with myself