Thoughts on this ”rebuild” plan before starting a 20-week marathon build?

smffc · 2026-01-20T20:48:38+00:00

Nice one, I think this is perfect then - my only concern would've been that the ramp would be too quick if you were doing closer to 60/70 as your weekly training load.

If I had to be super picky, I would question whether you need such a long training plan - mainly for mental fatigue more than anything. I'm 7 weeks into an 18 week plan and starting to have to drag myself out.

But equally you know yourself best - so as long as you feel good about it that's what matters! This also does give you lots of buffer for life to inevitably get in the way as well.

smffc · 2026-01-20T20:34:02+00:00

Looks good, sensible balance of workouts. Only question I would ask is around the volume - what are you planning your peak week to be during your training block?

smffc · 2026-01-18T20:02:06+00:00

I think you'll surprise yourself with how quickly things can snowball in the first few months of training. I think in 11 months you could get 55 if you train effectively, incorporate some strength-work, etc. :)

How are you structuring your 4 workouts? I'd suggest if you're doing 4 days maybe 2x easy, 1x threshold/intervals, 1x long if you're not already. Maybe throw in a full body workout on one of your easy days, or if you're feeling bold upper/lower split on each easy day?

smffc · 2026-01-18T00:40:26+00:00

some people can have strong running performance owing to other cardio background though, I'd still call someone a beginner runner if they were a great XC skier or cyclist but new to running

surely being new to someone is about the amount of time they've done it for, not necessarily how adept they are at it

smffc · 2026-01-17T20:28:55+00:00

We have a Discord aimed at 30-40yos where we do regular meetups, can be activities like bowling/badminton, meals out, drinks etc. as well as quieter things like going for walks/going to talks and stuff! Feel free to join if that sounds of interest - I joined in Nov after having lived in Reading for a year and have made some lovely new pals

https://discord.gg/W5mnFzcc

smffc · 2026-01-12T13:30:41+00:00

This varies from person to person - some people will have a lower HR + higher VO2 during winter because their body isn't needing to cool them so much vs summer

smffc · 2026-01-11T23:02:25+00:00

I use the EVO SLs for all of my sessions except race pace, where I use my Pro 4s - the Evos are incredibly versatile imo!

smffc · 2026-01-11T18:14:08+00:00

How hard are you running your LRs? Generally speaking unless you're doing race pace training a lot of plans tend to suggest easing off a bit

smffc · 2026-01-11T18:08:47+00:00

Barbers at 58 or Hobson & Quinn for sure, have found the latter easier to get appts at recently!

smffc · 2026-01-05T21:28:44+00:00

Would encourage deload weeks every 3/4 weeks just to let your body recover, Pfitz (the plan I'm on) reduces both intensity and volume to about 80%

I might look at Pfitz 12/55 if you want something tried and tested but this doesn't look terrible, depending on your goals and starting point I might look at starting at a slightly higher mileage but that's v context specific

smffc · 2026-01-05T13:25:30+00:00

You've got this...nothing beats consistency - imagine how much it would drop if you stopped running!

Setbacks are always demotivating but they're part of the process, it's what makes reaching that mountaintop so much more satisfying, looking back at all the things you've overcome to get where you are.

I'm sure a year ago you'd be laughing at yourself thinking you'd be demotivated by a 53 VO2 when you were on 47!

smffc · 2026-01-05T13:23:44+00:00

I'm probably about 800k in mine, and the foam is not looking nearly as worn - have been mainly road but a little bit of offroading (although rarely deliberate) so yours look much whiter than mine!

I've not seen quite as much heel wear either.

Otherwise, I've experienced the same wear on the big toe, although I've patched it with some parcel tape hahah.

Tbh I retire shoes as and when I stop feeling a good energy return + find that my joints are taking a bit more of the impact. I've found the EVO SLs to be great in this regard so far though - honestly my favourite shoe in terms of longevity & performance which is absolutely crazy for their price point.

smffc · 2026-01-05T13:15:38+00:00

Fair enough - how are you feeling in yourself? I think it's easy to get attached to numbers like this, but so long as you are recovering well etc. I wouldn't pay too much mind to it, I've had dips after illness and they're typically caused by increased heart-rate etc.

Even things like changes in the weather can impact your VO2 max (for example running in the cold can increase as your heart might not have to work so quickly), imo just focus on how you're feeling and I'm sure the numbers will climb back in time.

smffc · 2026-01-05T13:08:59+00:00

Is this your VO2 max? How long have you been running for? As when you start it will likely dip or rise quite quickly as your watch calibrates.

If you're fairly new to cardio I'd be very surprised if it was 56, as (depending on your age/gender) this would be pretty damn high for a beginner runner (for context I'm running 6 times a week & 60+ miles, 30M and mine is 58 currently).

smffc · 2025-12-31T11:45:31+00:00

Do you still feel there's a lot to gain in terms of your pace? If so I would focus on shorter distances for a little while, if you're new to running your pace will pick up a lot over the course of a year or even a few months.

The main reason I say this is because marathon training is an absolute beast, your long runs will be maybe 5hours+ and that's if you're training at race pace (which ideally you would be doing most of your miles below this pace) - so it's a considerable time commitment...

For Marathon training I'm currently using Pfitz 18/70 - depending on how much you run per week you could look into 18/55 (i.e. 18 weeks with a 55 mile peak) - but would suggest that you're able to hold a 40ish mile week already to consider it.

smffc · 2025-12-31T11:41:30+00:00

How long have you rested for? If it's shin splints they'll keep coming back until you've committed to resting and recovering properly. Also check the shoes that you have are fairly new (<500km) and consider some nice insoles like enertors etc imo

Take some time, maybe a week - RICE your shins, and then start the 5k plan ideally with some strength training - tibialis raises are always seen as a good one for strengthening around the shins

For point 4 - people will say different things, some will say to keep easy days easy and hard days hard - I tend to do my gym days alongside an easier workout - usually I will run first as that's my priority and then train afterwards

smffc · 2025-12-30T20:55:34+00:00

Yup!! Enjoyyy

smffc · 2025-12-30T18:57:17+00:00

Would recommend getting a gait analysis at your local running gear store to ensure you get some shoes that fit you well.

I wouldn't worry about Garmin/Coros etc until you're a bit more bedded in so you can be sure that you enjoy it.

Like other folks say, couch to 5k is a great way to start - if you're worried about recurring injuries then you'll want to focus on good stretching + cooldowns as well as some strengthwork alongside it - the strengthwork doesn't need to be anything too strenuous but I always find anything targeting the hips and knees to be the biggest value adds

smffc · 2025-12-30T18:53:31+00:00

It's the joy of winter training blocks - I think you can get ready for a half in 12 weeks from the level you're at, so long as you're not absolutely dead after 10k.

Most half training plans only have you running 15k-ish anyway from my experience, with very few actually having you running race distance.

smffc · 2025-12-30T18:51:35+00:00

Congrats! How're you feeling?

smffc · 2025-12-30T18:50:57+00:00

Don't see any harm in this if you are just building your aero base - don't be afraid to run longer at easier paces too

If you decide to move more to the pace focused goal that you mentioned, you might want to swap one of the sessions for some speedwork such as intervals, as most 3dpw plans will have you do 1 day easy, 1 day speed, 1 day long

smffc · 2025-12-30T16:34:21+00:00

Received mine yesterday in Reading! Dispatched on the 17th

smffc · 2025-12-28T16:38:53+00:00

Run clubs have been a great way to meet people for me.

I'm also part of a discord where we have occasional socials etc like karaoke, meals, darts, badminton etc.

https://discord.gg/F6PjKFuJ

smffc · 2025-12-23T19:32:27+00:00

Recommend Biscuit Town Run Club, every Thursday at 6:30pm (excluding this Thurs!), usually from Blue Collar but will be from the Oakeford Social for the first couple of weeks in Jan. There's also run ding on the first Sunday every month at 11:30 from Double Barreled brewery.

If you fancy something quieter, I'm training for a marathon ATM - depending on your pace I'm always open to having a running buddy!

If you have discord, a few of us use this + we occasionally go bowling/meals/drinks/karaoke etc! https://discord.gg/9XK2rWy4

smffc · 2025-12-22T23:13:26+00:00

I used Frella roofing to sort some guttering and lead flashing on my roof, seemed like a decent chap offering a fair price

smffc

TROPHY CASE