lightheir wrote:
8min/mile is very good for an 'average' run pace. Guys who are running sub3:10 marathons probably don't average any faster than that. Using average training pace is just not a good metric.
Now if your race paces haven't gotten any better at 70mpw compared to 25mpw, then something's off. (Don't worry - this happened to me exactly, ran 5ks-10ks faster at 25mpw of quality than being overtrained at 70+mpw.)
yes I am not sure what marklemcd is talking about. My first reaction was that 8 min/mile for a guy right on the cusp of sub-3 marathon is WAY too fast of an average pace. I run about 2:45 marathon and do most of my running at 8 to 8:30/mile, sometimes 9. Similar volume. Still improving.
to OP, you were probably doing most of your running way too fast. And probably too many miles at an aggregate pace that was too fast. What you are attempting now is a stupid attempt at improving that will likely injure you.
Try this:
M: rest
Tu: 10 easy (or 5 and 5 or 7 and 7 etc split into two easy runs)
W: 10 w/ 4-5 tempo all out. Every third week, do 8x800, 4xmile, or another track workout adding up to 4-5 miles of work.
Th: same as Tuesday
F: same as Friday
Sat: 16 progression depending on how you feel. OK to run easy the whole time if you feel tired
Sun: 14 easy (can swap Saturday and Sunday if you feel like you need a full rest day after the progression day)
All easy running at 8:30 to 9 or slower if you feel like it. Tempos around 6:20. Progression on Saturday bringing it down to MP for up to 8 miles if you are having a good day. As you move closer to your marathon, increase distance of weekend long run.