Hi, I'm looking for some advice from the more experience marathoners amongst you! I'm running my second standalone marathon in two weeks (Paris on April 8th) and would like some guidance as to what pace/time to shoot for. Here's some background info to give you an idea where I'm shooting from:
Open Running PBs:
5k: 19:23 - Nov '17
10k: 40:39 - Dec '17, in two inches of snow
Half Marathon: 1:33:18 - April '16, haven't run one since for one reason or another.
Marathon: 3:19:38 - May '17, hilly-ish off-road course
2018 Training:
Consistent 5 run sessions per week, largely easy and tempo running, but a few interval sessions thrown in when I've felt good. I've also had a consistent 4 bike sessions per week comprising an additional 5-10 hrs.
Weeks 1-8: building up mileage from 40 km / 25 miles per week to 60 km / 37 miles per week with a few recovery weeks thrown in; averaged 45 km / 28 miles per week.
Week 9: 64.5 km / 40 miles
Week 10: 49.8 km / 31 miles (recovery week)
Week 11: 67.4 km / 42 miles
Week 12: 71.9 km / 45 miles
My last long run was this weekend just gone, where I decided to a bit of pacing practice at my previous open marathon PB pace to see how it felt. I completed 36 km / 22.5 miles at an average of 4:43 per km / 7:35 per mile, was starting to feel it at the end but by no means an all guns-blazing finish as I somehow managed to pull out in my previous open marathon attempt. The Paris course is as flat as you can expect (~150 m elevation over the whole course) and hopefully offers some good PB potential.
I'm starting my taper now, so any input as to what kind of pace I should consider shooting for would be greatly appreciated. After this weekend, I'm much more confident that I'm in the shape for a PB; I think a 3:15 finish could be within the realm of possibilities, but would shooting for a 3:10 be a recipe for disaster?!
Are there any good taper-period workout sessions that might help me nail down a target? I'm thinking of maybe a long-run this weekend of 24 km / 15 miles with 16 km / 10 miles at whatever target pace to test the water, although that might be a bit too much stress for one-week out?
Any advice? Many thanks and good luck to anyone else running in Paris!
Link to my previous open marathon PB
Link to this weekend's long run
Open Running PBs:
5k: 19:23 - Nov '17
10k: 40:39 - Dec '17, in two inches of snow
Half Marathon: 1:33:18 - April '16, haven't run one since for one reason or another.
Marathon: 3:19:38 - May '17, hilly-ish off-road course
2018 Training:
Consistent 5 run sessions per week, largely easy and tempo running, but a few interval sessions thrown in when I've felt good. I've also had a consistent 4 bike sessions per week comprising an additional 5-10 hrs.
Weeks 1-8: building up mileage from 40 km / 25 miles per week to 60 km / 37 miles per week with a few recovery weeks thrown in; averaged 45 km / 28 miles per week.
Week 9: 64.5 km / 40 miles
Week 10: 49.8 km / 31 miles (recovery week)
Week 11: 67.4 km / 42 miles
Week 12: 71.9 km / 45 miles
My last long run was this weekend just gone, where I decided to a bit of pacing practice at my previous open marathon PB pace to see how it felt. I completed 36 km / 22.5 miles at an average of 4:43 per km / 7:35 per mile, was starting to feel it at the end but by no means an all guns-blazing finish as I somehow managed to pull out in my previous open marathon attempt. The Paris course is as flat as you can expect (~150 m elevation over the whole course) and hopefully offers some good PB potential.
I'm starting my taper now, so any input as to what kind of pace I should consider shooting for would be greatly appreciated. After this weekend, I'm much more confident that I'm in the shape for a PB; I think a 3:15 finish could be within the realm of possibilities, but would shooting for a 3:10 be a recipe for disaster?!
Are there any good taper-period workout sessions that might help me nail down a target? I'm thinking of maybe a long-run this weekend of 24 km / 15 miles with 16 km / 10 miles at whatever target pace to test the water, although that might be a bit too much stress for one-week out?
Any advice? Many thanks and good luck to anyone else running in Paris!
Link to my previous open marathon PB
Link to this weekend's long run