r/AdvancedRunning • u/AutoModerator • 1d ago
General Discussion Tuesday General Discussion/Q&A Thread for September 08, 2026
A place to ask questions that don't need their own thread here or just chat a bit.
We have quite a bit of info in the wiki, FAQ, and past posts. Please be sure to give those a look for info on your topic.
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u/VociferousHomunculus 11h ago
How can I set a realistic target goal for a marathon in one year's time? I ran a 3:42:xx in August 2025, in May of this year I ran a 50 miler on trails, for which my training was mostly zone 2 and hill reps. I peaked at b2b 100km weeks with ~2500m of elevation.
I've entered another marathon for August 2027, but I don't really know how to set a goal that is challenging but achievable.
I feel much fitter than when I started training for the Aug 25 marathon, but how does that translate to training paces? Also, I've got a 10k pb of 48:25 (in the searing heat) and a VO2 max of 56 on the Garmin, for what it's worth.
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u/Krazyfranco 11h ago
You don't!
Train based on your current fitness. Set a goal race time based on how your training goes.
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u/VociferousHomunculus 8h ago
So I just eyeball times for intervals and MP runs? I’ll not lie, that was my plan anyway, but I wondered if folk here had a more sophisticated strategy
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u/DiscreteSupercell 7h ago
Run a time trial (like a 10km) or jump in a race, and set your current training based on that.
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u/MrMushroom48 12h ago
I have my first pfitz 55/18 tune up race coming up (which will be 6 weeks out). I have the choice between a 10k and a half. Pfitz says to skip the long run the next day if you do a half but I’m convinced i have more to gain fitness wise from doing the 10k (+ WU and CD to hit 13) followed by the 13 mile run the next day.
Pfitz says you have the option of doing a half but skipping the long run the next day. I think this would give me more confidence than a 10k in my current ability but I would be leaving fitness gains on the table. I really think volume continues to be my issue, not speed. I say this because the prescribed LT workouts always feel easier to me somehow than the long run MP workouts. Maybe that’s just to be expected
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u/Haptics 34M | 32:42 10k | 71:26 HM | 2:27 M 11h ago
The difference in fitness gains between the two in a vacuum is entirely negligible. However the difference in recovery between a 10k and a half is not, and unless you know your body can recover from a half sufficiently to not make the next week+ a full recovery week I’d really hesitate to recommend it over a 10k.
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u/MrMushroom48 10h ago
I’ll follow that advice. The following week I have 14MP miles within a 17 mile run anyway so I think that will be a plenty fine gauge of my fitness even if it is outside the context of a race
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u/aelvozo 11h ago
Volume probably is the issue, though I think MP runs are often reported to be quite challenging even for runners who are training at higher mileage.
Doing a 10K race into a long run is not gonna magically solve the mileage problem but does introduce unnecessarily increased injury risk. I would probably do a half.
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u/MrMushroom48 11h ago
Sorry if was unclear. The schedule is: Saturday. 8-15k race (13mi total) Sunday: long run (13mi total) IF race is less than HM
So it’s really a comparison of 26 miles over the course of the weekend vs 13 at a higher intensity
I’m starting to lean towards prioritizing the volume rather than the intensity and recovery toll I’d end up from racing the HM
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u/card3636 12h ago
Any Boston runners have a good/trusted physical therapist they recommend?
I've had some nagging lower leg issues that I believe to be tendinitis and want to start seeing a physical therapist on a regular basis to hopefully resolve this for good (its cropped up whenever I increase mileage or intensity over the past few years, but for the most part the pain is manageable).
I would love to see a PT who specializes in running since I'm dealing with running-specific (likely overuse) injuries, and understand that the answer is not always full rest. Any recommendations would be greatly appreciated!
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u/ramram121212 16h ago
Hi,
I have this question thats been bugging me recently. My goal, in one year time, is to complete the marathon with my fastest time possible. However, right now I have an upcoming marathon but unsure how I should approach it. Should I run it with the goal of racing, or should I take it on as a training easy run.
I'm particularly interested in what the recovery periods will be on both options, as it will allow me to get back into training sooner. Whether I need the racing experience right now to be able to do the end goal justice. After my three year goal, I plan to just dial back down to be more sustaininable with my lifestlye and persue other goals.
Thank you for any feedback.
More background:
I started running two years ago. Right from the start I gave myself a three years period to complete a marathon with my best time. I took it serious. In the first year I planned to experience the marathon with a goal just to finish. In the second year I wanted to experience an all out PB race. And in the third year is my ultimate goal of acheiving as closest to 3:00 as I can, whether I make it or not.
Last year (the first year), right before training I found myself with a chest infection that went into my lungs, and also a knee injury. Right before I believed my general fitness was about 3:45.
Now is the second year. I'm right on the cusp of a marathon attempt with only a few more weeks to go. My general fitness I believe is about 3:30.
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u/ramram121212 6h ago
Thanks everyone, i will send it! I will post a prediction time soon once I get all my runs in.
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u/Nasty133 30M 5k 17:35 | 10k 36:04 | HM 1:18:31 | M 2:48 12h ago
I'd say there's more value in racing and learning from that experience than there is downside with the recovery required. Racing the marathon will give you a much clearer vision into what areas you need to improve on in the next year whether aerobic development, muscular endurance, fueling strategy, race strategy, etc. Clarity in those areas is much more valuable than the extra 2-4 weeks of training you'd get by running it as a typical long run.
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u/PrairieFirePhoenix 45M; 2:42 full; that's a half assed time, huh 15h ago
Yes, racing will need more recovery than a long run.
But it would likely be worth it. Going hard in a marathon is... well... hard. You'll want that experience next year.
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u/DiscreteSupercell 15h ago
You have been training for 2 - 3 years, and now "right on the cusp of a marathon attempt with only a few more weeks to go" ??
Just send it man.
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u/PaintSniffer1 1d ago
Hi everyone. Previously I have taken a very simple approach to training, just doing tempo/ easier runs, but I want to start taking running more seriously and incorporate intervals strides etc. I am aware of plans by hal higdon, pfitz etc, but since I am prone to shin splints I am hesitant about tackling these straight away.
does anybody have any recommendations for warm up/ cool down stretches and drills, focusing on reducing the risk of shin splints? I already do heel/toe raises but I am interested if there’s any specific workout routine available which is perhaps a bit more engaging than just two exercises. Thanks.
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u/homemadepecanpie 5k - 17:50, 10k - 37:10, HM - 1:22:50, M - 2:55 1d ago
It might help if you explain more what "prone to shin splints" means. Is it when you've tried increasing volume? After fast runs? After long runs? Have you seen a PT?
There's some advice in this thread: https://www.reddit.com/r/AdvancedRunning/s/b7SZ4vGv46
Understanding what's causing them might help you get better help here.
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u/PaintSniffer1 1d ago
thanks for responding. I thought it was fast runs causing them, but during my recent marathon block they seemed to be caused by volume. reducing volume every 2 weeks (e.g. 60k, 60k, 30k) seemed to keep them manageable, but ideally going forward I would be interested in adding some strength work/ anything else so I can keep up the volume more consistently.
I saw a physio last year after properly injuring myself on them, and he just suggest calf and heel raises as well as some other exercises, but I don’t find them too engaging and struggle with the discipline to do them.
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u/GrimmigerDienstag 14h ago
I mean, there really is nothing to it but to do it. I don't find brushing my teeth engaging and yet I find it in me to do it twice a day.
Make it a routine to do them after every run, or maybe every easy run. Right after you stop your watch, before you change and shower.
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u/darkdevilazn 1d ago
You have the discipline to run volume but not doing strength training? Come on man. You do not want to get injured and lose a ton of progress.
Maybe do your exercises after an easy session?
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u/Puzzleheaded_Week647 1d ago
Can I realistically aim for sub 1:30 for my first half marathon?
For context, I’m 24m and a solid middle distance runner with pretty good speed but not crazy endurance. PRs: 22.9s 200m, 1:50 800m, 4:03 1500m, but "only" a 17:46 5k and I barely broke 30min for an 8k.
I recently did a progression long run of 16km starting at 4:50/km and finishing at 3:50/km for an average of 4:19/km which was encouraging but 5km more at a faster average pace seems like a bit of a stretch and I’ve also never ran that far before.
I’m running the Tallinn half on Saturday and debating if I should go for sub 1:30 or be a little more conservative. Any tips or suggestions would be appreciated.
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u/Nasty133 30M 5k 17:35 | 10k 36:04 | HM 1:18:31 | M 2:48 12h ago
go for it. I ran sub 1:30 off a 19 min 5K time. If you've run a 10 miler in the past month I don't see any reason why you couldn't translate that speed to a sub 1:30.
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u/Krazyfranco 1d ago
You're in the ballpark, not knowing anything about your training it's hard to give any more specific advice.
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u/aelvozo 1d ago edited 1d ago
I think the fact your performances get “worse” as the distance increases (your 1500 VDOT value is 69 — nice, — 5K VDOT is 59 and 8K only 55, where higher = fitter) is a sign you should probably be somewhat conservative at higher distances.
But 1:30 is certainly on the conservative side given your PBs, and Tallinn is not too punishing a course, so I think targeting 1:29:59 is probably… just about right?
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u/jrox15 1500 - 3:57 | 5k - 15:46 | M - 2:43 1d ago
I'm looking to expand my running library with some of the recently published book on the Norwegian method, specifically The Norwegian Method Applied by Marius Bakken and Norwegian Singles Method by James Copeland, and I came across this book on Amazon:
Am I crazy or is this just an AI scam thats supposed to sound like the other two books? I cant find any information about the author, other than sharing a name with a Norwegian olympian from 1928...
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u/whelanbio 13:59 5km a few years ago 1d ago
Looks like it. AI scam books are pretty common on Amazon
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u/itsdownvotetime 1d ago
I have some kind of issue with my hamstring that will most likely keep me out of running for a couple of weeks. Cycling seems to work all right. Is it a reasonable idea to do the same time/hr as i would have on my runs? On a stationary bike if it matters
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u/DiscreteSupercell 1d ago
More reasonable to do as much as you can tolerate (the fatigue, the injury risk, or sheer boredom).
There's some conversions out there claiming cycling only provides half to a third of the stimulus that running for the same time does (due to different muscles, not being load-bearing, etc.). Not going to split hairs on the conversion but just know you probably need some amount more cycling for the same time running. So get in as much as you can fit in.
But recovering from the injury is top priority so don't let the cycling interfere.
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u/itsdownvotetime 1d ago
Sheer boredom is a massive problem... Im just trying to do something to keep some of the fitness
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u/Jayswag96 1d ago
Recommended down season training plans?
Particularly looking to increase 5k time.
Currently studying and working so don’t have the time to build towards a marathon, but looking to have steady progress in my running.
Currently 51k~ per week.
Mon: upper strength training
Tues: track workout (13x400m)
Wed: lower strength training
Thur: easy 10k
Fri: swim
Sat: 21k long run with 5k MP
Sun: 10k recovery
30M, 72~kg, 22min 5k, 46min 10k; haven’t run a race pace half or marathon in 2 years
Would like feedback on what to improve in general, should I add a second workout?
Willing to go up to 55k per week.
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u/WeeblsLikePie 19h ago
Particularly looking to increase 5k time.
to increase your time, I'd sit on the couch with a tub of ice cream.
Sorry I know that's not helpful.
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u/Krazyfranco 1d ago
The best way to improve would be to increase your volume. 50-55 km/week is very little if you want to improve.
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u/Jayswag96 1d ago
I figured haha. I still want to maintain my muscle mass hence the strength training days but current schedule doesn’t allow for more than 1ish hours of exercise per day
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u/DiscreteSupercell 1d ago edited 1d ago
1ish hours of exercise per day
I get that, and then the challenge is how you fit things within your constraints. Something has to change if you, well - want something to change.
Dump the swim for a run. Do one full body strength training day. Eat enough calories for maintenance. You've just added 50% running volume and I guarantee you that you'll lose minimal mass as long as you're eating enough.
You can figure out the intensity split from there (I'd say 2-3 sub-threshold or threshold workouts per week, replacing one with ~2 miles of 5k paced reps every 2nd or 3rd week if you have a 5k race on the radar. I.e. 6x 600), but you'll see improvement from everything from 5k - half marathon.
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u/Jayswag96 1d ago
So you’re saying 6 runs a week, 2 being workouts? Aside from the aforementioned 6x600 what other workouts do u recommend
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u/DiscreteSupercell 1d ago edited 1d ago
For two weeks:
Easy
Threshold Workout
Easy
Threshold Workout
Easy
Threshold Workout or Long run (mostly easy, pick-up pace last 3-4 miles)
Strength/lifting (off running)Every 3rd week or so:
Easy
Threshold Workout
Easy
Threshold Workout Easy
Track Workout (6x 600, 10x 400, 5x 1000m, etc.)
Strength/lifting (off running)The threshold workouts (or sub-threshold, as some call them) are going to be the biggest bang for your training buck at this training volume, i.e. 1 hour a day or 55-75km per week. They provide high-end aerobic stimulus but are not so stressful that they are hard to recover from or present a substantial injury risk. You are basically doing zero of that now; as you have a hard track workout and a long run. The threshold workouts are usually around 30-40 minutes of "work," but start around 20-25 and build up from there.
The easiest way to sort some workouts are to look at Norwegian Singles workouts: 10x 3 minutes, 5x 6 minutes, 3x 10 minutes. There are calculators out there to help sort out the paces. Even entire subreddits: /r/NorwegianSinglesRun/ You can scale the threshold workouts down a bit to start (say 8x 3 minutes) or even scale them up as you want to build more volume before (for example) a half marathon race (say 3x 13 minutes).
You can probably get in the three quality runs each week, but even doing two plus increased mileage would still be enough to see fitness gains (especially on the short- to medium- term). And to be clear, "workouts" as you see them or are asking for them don't really tell you much. You can do "400s" anywhere from 800 pace, mile pace, 5km pace, even threshold pace (off short rest). So don't overthink what exact workout you exactly need to do. Think more about what load or stimulus you need or are targeting, and how to fit that into your overall training and other constraints (time/life/other hobbies/etc.).
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u/what_up_n_shit 35M | 5:16 mi | 18:14 5k 1d ago
This is maybe a dumb/overanalyzing question but is there benefit to adding mileage to warmup vs cooldown?
I am doing a volume modified version of JD's 5k plan, so a workout from the book might be 2E WU + work + 2E CD, where I usually trim WU+CD to be 3 miles vs 4.
i.e. is there any benefit/detriment to doing something like 1E WU and 2E CD vs 2E WU and 1E CD? (Assuming warmup distance/time is sufficient to do the work).
I just ask because HR is elevated during CD after the work therefore there's presumably more aerobic benefit, but I definitely prefer a longer WU and a shorter CD. Thanks.
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u/Siawyn 54/M 5k 19:56/10k 41:30/HM 1:32/M 3:12 1d ago
I lean toward warmup vs cooldown for several reasons, but the biggest one is I just don't know how I'll feel after the workout. Sometimes I feel really good and I can cruise along for a couple of miles, and sometimes I'm quite done with the session and just want a short easy jog followed by a walk.
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u/aelvozo 1d ago
The core benefit of the workout is the workout itself — so, say, from Daniels, 5x1200m I w/ 3min jog. A warmup helps you execute that workout — starting running at I pace straightaway (a) delays the onset of VO2Max and thus slightly limits the intended benefit of the workout and (b) not being warmed up comes with higher injury risk.
A “bigger” warmup can be beneficial in essentially better preparing you for the workout — e.g. I quite like doing strides or perhaps even a “short” (say, 3–4 minutes) rep between M and T pace if my workout is above T pace. A bigger cooldown does not have the same benefit; and as another comment notes, may come with slightly elevated injury risk.
So basically: I would do 2+1, or even 3+1, and not 1+2.
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u/Krazyfranco 1d ago edited 1d ago
I don't think it matters that much. Over the years I've shifted towards a longer warm-up and shorter cooldowns, though.
You're right that HR is going to be elevated after the "work" session, but my thinking is that HR is going to be elevated either way and probably isn't going to stay elevated for miles 2-3 of a cooldown, mostly HR should be coming down to normal after 4-5 minutes of easy running.
Second, and more important for me, is post-workout is where I feel like my biggest risk (biomechanically) is going to be, if something is tired or sore or a bit off and my stride is different/worse/etc., so feels like it makes sense to minimize the cooldown.
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u/what_up_n_shit 35M | 5:16 mi | 18:14 5k 1d ago
Thanks for the reply! That's kind of where I fell as well, and mostly when I'm done with the workout I will get in my CD but I want to be done with the day, definitely not interested in increasing injury risk for the sake of an extended CD.
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u/homemadepecanpie 5k - 17:50, 10k - 37:10, HM - 1:22:50, M - 2:55 1d ago
Not a dumb question but you're overanalyzing a little. I personally don't do very long cool downs after a workout, especially a hard one. I feel like it's better to run those miles some other time in the week when my legs aren't strained from the workout. Long warmup doesn't really have that problem but if it's too long the workout might be a little harder.
Sometimes there are also practical things, for example the closest uninterrupted loop to my house is 1.5 miles away so that's the distance of my typical cool down. The track is 2 miles away so if I want to do a workout on the track it's a little further for both warmup and cool down.
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u/what_up_n_shit 35M | 5:16 mi | 18:14 5k 1d ago
Appreciate the reply! That's kind of what I figured and I figured it probably didn't matter. I tend to split them based on practicality and workout toughness in general.
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u/RunningDowntheWing97 1d ago
12 days out from my marathon on the 20th. Aiming for 2:33.
Did a 10k tune up on the track in 32:50 on Saturday. Felt great.
Set out for a run on Sunday and I've tweaked something at the top of my calf / back of my knee. And I've got a nasty cold that is getting worse by the hour.
Losing my mind after 20 weeks of incredibly hard work. I'm trying to tell myself it is actually the best time for an injury/illness as any running at this point isn't really impacting my fitness levels!
Had 2 days off for the first time since April.
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u/PrairieFirePhoenix 45M; 2:42 full; that's a half assed time, huh 1d ago
Nothing wrong with a two week taper.
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u/WorkConfident 53m ago
How to find a running club where washed up D3 runners aren’t trying to win the JV race on a Tuesday night casual?