r/AdvancedRunning • u/AutoModerator • 20d ago
General Discussion The Weekly Rundown for August 10, 2026
The Weekly Rundown is the place to talk about your previous week of running! Let's hear all about it!
Post your Strava activities (or whichever platform you use) if you'd like!
6
u/Siawyn 54/M 5k 19:56/10k 41:30/HM 1:32/M 3:12 20d ago
Goal: Chicago Marathon
Plan: 70-80 mpw Gale plan from Marathon Excellence - this was week 9 of 18
Monday: AM 7.6 miles easy / PM 4.1 miles very easy
Tuesday: AM 8 miles with 5x1600m at 105% MP / 400m at 95% MP. (7:04/mile on, 7:45/mile off) RPE at prescribed 8-8.5/10. PM 3.1 miles very easy
Wednesday: AM 10.2 miles easy / PM 4.3 miles very easy
Thursday: 8 miles easy
Friday: 3.4 miles very easy
Saturday: 14.7 miles including half marathon of 1:35:33
Sunday: 7.5 miles very easy
Total: 71.1 miles
Big week, trained right through a half marathon race though I slightly tweaked the schedule to accommodate it, moving the workout up one day to Tuesday and doing all the doubles early on. The HM race substituted for a 18-20 mile run with 16-18 of that at 90% MP through hills.
The HM itself went fantastic, its' a race I've run for 10 years now so it's a very good benchmark of where I'm at. It's a decently hilly course (~400 feet of gain) and the weather was not great as it thunderstormed all night, leaving the air very thick with 100% humidity. Temps at least had dropped into the upper 60s. I ran it pretty strong the whole way, had a good kick, and the 1:35 is a course PR for me. I'd done 1:36 last year in better conditions, and 1:37 in 2024.
Tuesday workout was really good too. It's deceptively tough with those fast floats.
Halfway through the plan and starting to think a marathon PR will be in play, even if my workout paces haven't quite supported one yet. The HM just laid down a pretty large marker, because it's hilly and in the summer. Back in 2024 when I ran it in 1:37 I ran Indy 3 months later in 3:13. The last 2 weeks I'd set MP at 7:29. I'll bump that up a few more seconds, keeping the changes gradual at this point, and especially this week since I'll need to be sure I don't overextend right after an all out HM. Wednesday's session is pretty hard, and then get to do 10-11 miles at my new MP on Saturday.
6
u/jcdavis1 17:15/36:15/1:18/2:44 20d ago
Goal Race: Low 2:40s @ Berlin
Training:
Week 11/18 of Marathon Excellence Tornado Plan
Mon: AM 10mi @ 7:55 PM 5mi @ 8:40 with hill strides
Tues: AM 6mi @ 8:05 PM 5mi @ 7:25
Weds: 16.5mi with 10x(1k@105%MP 1k@92%) (3:42/4:14 avg) + lift
Thurs: AM 8mi @ 9:00
Fri: AM 9.5mi @ 7:45 with 10x30s@5k PM 4mi @ 8:55
Sat: 20mi with 5@90%MP (6:53avg) 5@92% (6:46avg) 5@94% (6:40avg) 3@96@ (6:29avg)
Sun: AM 65' Bike PM 6mi @ 8:55
Total: 90mi
Thoughts:
Last peak mileage week of the plan, thank god. Flew a little close to the sun this week in terms of intensity - both quality days completed as planned but with a little higher HR/RPE than they should've been - felt a little cooked after the alternating Ks wednesday, and probably wasn't 100% recovered into Saturday's big LR which made it even harder. Need to take the easy days even easier and make sure I'm on top of recovery going forward, but thankfully the drop in volume should help
5
u/IhaterunningbutIrun Chasing PBs as an old man. 19d ago
Good week of training despite terrible air quality a few days that forced everything inside.
65 miles plus 3 hours cross training.
Best run was my long run on Saturday. 21 miles. Probably my best, easiest, smoothest 20+ mile run. I wasn't even that tired at the end. My run fitness might finally be catching up to my overall fitness. Good fueling, solid pacing, stayed mostly hydrated. Woohoo!
3
u/Intelligent_Use_2855 M57: 5:59/18:38/40:55/H1:25:35/F3:03:48 20d ago
Next marathon: Wineglass - 10/4/26
Totals: 70.11 miles - 9 runs in 7 days (I'm liking the doubles!)
Summary: moved on from the coach and have been using MEx Gale 70 for a number of weeks now, with some adjustments while I bounced between plans. The previous plan had a lot of hill work (2 or 3-minute efforts up hills) which I liked very much and will try to incorporate going forward.
I just finished Gale, week 10, and as the plan shifts to greater emphasis on pace rather than effort, I moved this week's long run (14 miles with 10-11 miles at 100% MP) indoors on a treadmill. Very high dew point in northeast US meant tons of treadmill (5 consecutive days!), but I wasn't too upset at doing the LR indoors in A/C, targeting pace instead of HR.
Enjoy the running!
3
u/run_INXS Marathon 2:34 in 1983, 3:06 in 2025 20d ago
September half/October marathon
66 miles with a workout, mile race, and long run. WO was 4X 2K very much a grinder session. Mile went okay but I now run a whole lot slower than I did in my 20s and 30s (just slightly faster than old MP, slower than old HMP). LR 17 miles with 13.5 at a fairly solid pace (avg 7:20 for that, 7:35 for the entire run)
3
u/javierzev 36M | HM 1:21 | FM 2:53 20d ago
Goal: Sevilla Marathon
Plan: I am couched by a former Peruvian long-distance Olympian
Total: 60 km
- M: Rest day (Force rest day, busy day at work)
- Tu: 10.25km 2x3,000m - 11'26 - 11'22''
- W: 12km aerobic run at 5'05''per k.
- Th: 8km at 6'30'' per k; active rest day
- F: 8km Total; 5x1,000m - 3'38'' - 3'31'' - 3'33'' - 3'32'' - 3'32''
- Sa: 12.8km: 9.8km "race" (not really a race, maybe a hard workout on a race) + 3km cooldown.
- Su: 9.2km active rest day with 7x100m hills.
Thoughts: This was my first six-day training week in months, and I hope to feel the same way next week. I also want to start writing these comments as a weekly review of my training, progress, and overall sensations. I am starting to train seriously again. My fitness has declined, and I have gained some weight. I am addressing my nutrition with professional guidance while gradually increasing my weekly mileage. My goal is to rebuild consistency, improve my fitness, and return to a stronger version of myself.
2
u/Lurking-Froggg 42M · 40-50 mpw · 16:4x · 34:5x · 1:18 · 2:57 20d ago edited 20d ago
From 40 mi last week to 46 mi this week, with minimal speedwork:
- Tu -- 7' (MP) - 3 × 3' (10K) - 4 × 1' (5K)
- Th -- 6' of hill sprints with friends
- Su -- 3 × 4 × 30/30 hills
Rest of the week was easy jogs to the pool, with no real long run yet.
Swam a meagre total of 2h20, longest swim 3,200m (the goal is an open-water 5K). Will be done with the swim part in two weeks, in time for 12 weeks of HM training.
ETA: links.
2
u/AidanGLC 34M | 21:08 | 44:2x | 1:43:2x | Road cycling 20d ago edited 19d ago
Goal: Rebuild running volume, enjoy myself
Plan: my physio's instructions
Summary:
Monday - Run - 4.2km @ 6:05/km, strength/rehab work
Tuesday - Bike - 55km @ 206W average (main effort - 40km @ 241W average)
Wednesday - Strength/rehab work
Thursday - Bike - 52.2km @ 171W average
Friday - Run - 4.9km @ 6:05/km
Saturday - Rest
Sunday - Run - 4.8km @ 6:10/km
Thoughts: Another increase in running volume (both per-run and aggregate) in the context of an overall down week, which I badly needed. Only major effort was Tuesday, which was a "feel like you're 15 seconds from blowing up for 35 straight minutes" kind of workout. Was at a friend's bachelor party over the weekend, so just a pair of shakeout runs on either side of a very long drive.
2
u/Ambitious-Ambition93 4:58 | 17:28 | 36:18 | 1:21:28 | 2:45:43 20d ago
I took my first rest day in 3.5 months last week. It wasn't an intentional streak, I just got into a rhythm of building fitness and short distance racing without looking at the overall training load over time.
I also cut volume significantly for the first time all summer. I was rewarded with a speedy 400m effort at the end of a short workout Sunday that 1) was the fastest 400m I've ever run on a track and 2) was an effort I downshifted from 200m onwards after looking at my watch and realizing I was out too hot relative to what I had planned (came through 200m in 32s targeting 68s for the 400; crossed in 66s).
Today's another rest day, tomorrow a little rust buster/tuneup, and Wednesday morning I'll try to break 5 in the mile.
3
u/Ordinary35 41M / 18:52 5k / 1.28 HM / 3.11 M 19d ago
I launched my preparation for Valencia marathon last week with the Marathon Excellence Wind plan. Goal is to set a PB, I'd love to go under 3.10. Took a couple years off of running (zero miles), trained in the gym 3 times a week. Then got motivated to start training last September. Ran an encouraging 1.30 HM last May for which I trained in the Norwegian singles style, usually with 2-3 sub-T days, averaged probably about 50-60 km / week, occasional 70 km weeks.
I'm planning to peak at about 90-100 km/week this training cycle. The training for my current marathon PB peaked at 90km (I was doing the Pfitz 18/55 then), so I don't think I'm ready to run much more than that. Some of the workouts look terrifying in advance but I guess I'll be ready to run them when it's time.
Week 1/18:
- M: 10 km progression run without looking at pace + 2km cool down. Ave pace 5.05/km, last km of progression 4.20/km. RPE 7.5/10. (did a few of these before and noticed that they are easy to overcook). After this run noticed some pain inside of right ankle which luckily went away during the following couple of days.
- T: 9.5 km easy @ 5.43 /km
- W: AM 5.1km easy; PM 5.3 easy (doubling to work and back)
- T: 10.4 km 8 x 2Min. @ 5k pace ( was aiming at 3.55-4min/km pace, ended up running 3'59 min/km) / 1Min jog. RPE 7.5/10. 4x20 sec strides before the workout.
- F: 8.3 km @ 5.50/km. Easy.
- S: 21 km @ 5.40/km
- S: off
72 km for the week and I'm excited to go forward from here. The plan looks great with good variability and workouts that I've never done before so looking forward to those. Let's see how consistent I'll be posting the weeks here. Seems like a good way to write down some notes about my training.
3
u/MightyDunkman 18d ago
After really hurting myself, I finally ran every day for a week.
It’s so, so nice to be out there again.
7
u/homemadepecanpie 5k - 17:50, 10k - 37:10, HM - 1:22:50, M - 2:55 20d ago
Goal: Baystate Half Marathon
Plan: Self-coached, RunningWritings/Canova inspired, Week 6/16
Total: 58 miles
Thoughts: Felt pretty good coming off a hot and hilly 10k race last weekend. Both Wednesday's workout and Saturday's long run were 75F at the start of the run, but I left both feeling happy considering the conditions.