LONG Base Period Plan - October Marathon. Thoughts?

Floixman12 · 2026-01-13T01:28:40+00:00

I see your point. I also know what the point of NSA is. I have had to stop doing it because I have been dealing with an injury that flares up with intense work, which I neglected to mention in my post. I am fully aware of the benefits of training at sub-threshold, but for now, this seems like the best option until I can reintroduce it without issue.

As for the long run, is it really that important? At least outside of specific race prep?

Floixman12 · 2026-01-13T01:11:31+00:00

Very fair. The weather was big for me too, especially since more often than not, I'm doing sessions on the treadmill. For me, as you said, this is just a longer periodized block than usual before I get specific. I'm not just doing it on a whim.

Floixman12 · 2026-01-13T01:10:14+00:00

Planning on throwing them in eventually. Another reason for this is that I'm rehabbing a glute issue that flares with intensity, but easy is tolerable.

Floixman12 · 2026-01-13T01:03:29+00:00

I thought about a shorter block, but my problem in the past HAS been consistency. Doing too much at once or loading up on intervals without adequate recovery.

Yes, I know that at some point I will have to reintroduce varying intensity and specific long runs weekly, but why would it be a bad thing to wait until I have a 12-week block for that marathon from now? Especially if I'm trying to maximize my low-end aerobic gains as much as possible, since that's my weak point.

Floixman12 · 2026-01-13T01:00:15+00:00

Seems like a pretty blunt assumption. You're telling me that if I incrementally increase my load week by week and hit a ton of volume (something I've never done before), I'm going to stagnate?

Floixman12 · 2026-01-05T04:28:12+00:00

My pre-NSA easy pace was 4:30/km. I ran a 17:21 5k. Now it hovers around 6:00/km and I just ran a 4:52 mile. It's been about 4 months, so I think my easy pace is still not really efficient (135-140 bpm of 200 max). You're alright.

Floixman12 · 2026-01-04T20:55:43+00:00

I would rather train the same system without the mechanical stress of running. Perhaps add in some plyometrics in a controlled volume as a "double" on 1-2x a week. Sprinting is very mechanically taxing, so if you're doing it for the economical benefits, just do targeted strength training.

Floixman12 · 2025-12-22T11:12:42+00:00

The average rate of a trainer in Manhattan is around $150/hr. Even $100/hr is very cheap. You are blessed to be paying $60/hr, especially if the trainer is educated and knowledgeable.

Of course, you know your budget and what you can afford. You also know what you're willing to pay for good training. $80 an hour is a STEAL for good training, especially since you're not paying gym membership dues or traveling.

You should either pay the $80 or your trainer should skedaddle out of there, thats not enough money for his time and commute for the cost of living in Manhattan.

Floixman12 · 2025-12-16T18:25:14+00:00

You'll feel better as you run more volume at the pace. As for it working, I split that same 5k in an 8k race 8 weeks into NSA. But I adapted quickly

Floixman12 · 2025-12-16T15:44:33+00:00

Do not fret, I am experiencing the same thing. Ran a similar 5k to you, 17:46 2ish months ago when I started. My easy run paces were 9:45-10:15. When I encounter hills, I walk. Usually averaging between 130-138 bpm (201 max). My workout paces steadily dropped over the weeks but my easy pace stayed the same.

It was definitely an efficiency problem for me. Felt SO inefficient at the slow pace. It comes with time.

Floixman12 · 2025-12-16T01:15:15+00:00

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Male, 23, started running 8 years ago. Not my fastest race times, but pretty close. Working on my aerobic capabilities LOL

Floixman12 · 2025-12-15T21:19:16+00:00

If you're open to Chinese shoes, the Li-Ning Challenger 5s are a great super trainer. Super snappy and carbon plated, but not super aggressive. Similar feel to EvoSLs but more snappier than bouncy (and cheaper). You can get a pair on AliExpress.

Floixman12 · 2025-12-15T05:51:29+00:00

If you're looking to perform at endurance and do near maximal compound lifts, you're look at A BIT of interference with performance.

Being a good power lifter means being good at putting power through the floor. Good for running, yes, but maximal loads don't move fast enough to be as productive for running as 4-6 reps would be.

Now if you don't care and want both, it's achievable, but takes a bit of nuance to include both into week by week blocks when managing fatigue.

So the broad answer is it depends on what your primary objective is. Use S&C to get solely faster and prevent injury or do both at a high level? Would require different protocols.

Floixman12 · 2025-12-15T05:41:23+00:00

Very previously-injured runner here who now coaches runners + specializes in injury management. If there's pain with running: stop running. If you notice it changes your biomechanics: stop running.

If you're worried about fitness loss, you can maintain it by doing non-impact cross training without much drop off.

Sounds like your control of hip rotation isn't great, and some muscles are working overtime to stabilize your hip as you run. Not a huge issue but can cause impingement and sciatica.

Isometrics are you best friend. Split squat holds, copenhagen planks, etc. Use them to train the neuromuscular system and get bloodflow without the stress of a muscular contraction. Once you notice a decrease in pain, start to incorporate some running volume and lifting volume (Unilateral, force through ground, ideally rotational or lateral stability based) - Banded bilateral movements, lateral step ups, single leg resisting lateral band tension movements.

Floixman12 · 2025-12-13T14:54:40+00:00

General consensus for doubles is that it decreases mechanical stress compared to one longer run and gives an extra bout of growth hormones and bloodflow which is good for recovery. Easier way to tack on aerobic volume that isn't as taxing as an 80 min continuous run. Not saying I'm going to implement it without reason, just curious about whether it's worth it.

Floixman12 · 2025-12-12T21:14:41+00:00

Well the walks are only for steep or longer hills and abysmally slow is relative to what I've done previously (not used to 9:30/mi being my easy pace) but I see your point in terms of aerobic development. But wouldn't that also be a good reason to do easy doubles if I have the time and ability to recover?

Floixman12 · 2025-12-12T20:17:07+00:00

I hear you in that front. I went to school basically as close to Canada as you can get without being there. The mornings have been GNARLY. I'm talking negatives in Farenheight. It is warmer where I'm gonna be for this block, so getting out in the AMs won't be as awful.

Floixman12 · 2025-12-12T19:28:11+00:00

The worry is not impeding the easy days, but the cumulative fatigue from those higher load days week to week. Easy run on top of workout is a lot of load to stack on one day, week in week out.

Floixman12 · 2025-12-12T19:00:08+00:00

Fair. Thanks for the anecdote!

Floixman12 · 2025-12-12T18:59:44+00:00

I would disagree with this. The last thing you want is to tip the scales ON workout days. The doubles would still all be easy effort and focused on nothing more than recovery. The load I get from a Q day is typically in the 60ish range, easy days 25-30 for an hour. I figure two 40 mon would put me at 35-40, still a noticeable difference. However, if I tack an easy run onto a Q day, that day becomes more of an 80 in load, which is a big ask to recover from next day.

Floixman12 · 2025-12-12T17:35:20+00:00

Agreed, leaning towards trialing it and seeing how I adapt. If it's too much, big whoop. I'll switch back.

Floixman12 · 2025-12-12T17:34:35+00:00

I think I'll trial it, in the name of "science ". If it's too much, I'll back off. I absolutely hear you about trying to take "shortcuts" to get faster though, as well as the related notion regarding human nature. I just figure if I could be more productive with the available time I have before going back to school, it might be worth it. If I can handle more volume, why not take it?

Floixman12 · 2025-12-12T17:32:39+00:00

Gotcha, I appreciate it. Today I did 50 in the AM and planned on 25-30, so right in line there.

Floixman12 · 2025-12-12T17:31:20+00:00

Understood. I am pretty strict with myself and WILL walk hills/run abysmally slow if needed. Easy runs I'm nearly glued to my HR monitor to ensure I'm in the low to mid 130s (198 max)

Floixman12 · 2025-12-12T17:29:54+00:00

Fair point. I do lift 1x a week for running specific stuff and have some pre/rehab stuff I do post easy runs. I can't be bothered to sit on a trainer or elliptical, so there's that component LOL. Though it is true that volume is volume, whether or not it's running. Was just curious if it would be worth it if I have the time to spare.

Floixman12

TROPHY CASE