I want to BQ, I am guessing 3:05 is a safe bet for next year. But I am at 3:25 right now. 1:35 for half.

Yes, I will get the 4% tomorrow :-)
Yes, I will register a Revel race :-(

But is it even possible? My current weekly is around 25 mile. I can certain do more miles.
Any suggestion or training plan?

Thx

I want to BQ, I am guessing 3:05 is a safe bet for next year. But I am at 3:25 right now. 1:35 for half.

Yes, I will get the 4% tomorrow :-)
Yes, I will register a Revel race :-(

But is it even possible? My current weekly is around 25 mile. I can certain do more miles.
Any suggestion or training plan?

Thx

DO 40 to 45 miles and average 7 minute pace for all of your runs, ride once or twice a week, one a 3 hour ride at a brisk pace. That ought to get you there or about 3;05...And make one run 16+ miles at that average or better..

Are we suppose to run 70% of the mile easy? In my case around 8:00. Or it is just bs. //

Easy is a relative term, but in your case no easy miles. Start off at 8 minute pace, but quickly ramp up to race pace(the one you are shooting for) and run there or faster towards the end of runs. You have had fairly good results on 25mpw, I assume those were not easy miles? (much slower than race pace) So to make a big improvement like 20 minutes from a fairly good result, I would add15 to 20 more miles a week and make sure paces are around low 7 minutes.


A lot of people will be telling you to work up to 60 or miles a week, but you do not need that. You have shown you can run well off short mileage, no reason to think you cannot run even better upping it to what I proposed, just don't run junk miles. And do a longish bike ride once in awhile to get that 3 hour physiology built up, and cycling won't break you down like a 2 1/2 hour run would..


Anyway it worked for me when I was younger, ran that mileage and managed a 2;36 on a hilly course. Prior to that I was running 2;50's usually, with one 2;42 that was training for the one I eventually PR'd at. And all this happened in 3 months of focused 40 low mile weeks at race pace, with a bike ride once a week. You sound like you are more like me, than the guys that think 90 miles a week is what you need to go fast.

Everything that Monty said and lose as much weight as possible. I found that 3 hour bike ride at half IM race pace and also doing bike intervals the same day twice per week that I ran track or ran hills was helpful. Basically by adding more cardio intensity on the bike, I was able to enhance my overall cardio load and probably achieve the same cardio workload as a 80-90 mph runner while running 40-50 miles for all my marathons where I ran between 2:48 and 2:56. I did not feel I had the run durability to go much beyond 50 miles, but I could double my weekly overall hours by riding and doing a couple of swims on top of that. I did all my marathons in either the spring or a tri season or the fall after a tri season. I never actually did a marathon on a pure running marathon training plan.

....and I felt that I had to do nearly all my run miles at or close to marathon race pace. That meant that once I was warmed up, I was always running 4 min per kilometer to run at that pace in the marathon and that does not mean this pace was hard. It just had to become my day in day out run pace that I was comfortable at if I wanted to be comfortable running at that pace for the first 32 K of the marathon before it became difficult for the final 10km.


How old are you anyway? How did you pace that 3;25 when you raced it? Were you riding or swimming then too? Useful questions to drill down further in your quest..

DO 40 to 45 miles and average 7 minute pace for all of your runs, ride once or twice a week, one a 3 hour ride at a brisk pace. That ought to get you there or about 3;05...And make one run 16+ miles at that average or better..

Can you elaborate on what you think the difference is between a "marathoner's long run" and a "triathlete's long run"?

Interesting that a focus on pace has worked for some, but a focus on milage worked for others.

Can you elaborate on what you think the difference is between a "marathoner's long run" and a "triathlete's long run"?

I can completely agree besides:

• Your weekly long run is the bedrock of your training. A marathoner's long run, not a triathlete's long run.

The Bedrock is your training is consistency. In my view it may be better to run every day and not do a long run. Off course a long run will be a good test and wil built endurance but I think it is better to start running every day (for example 6-8 miles). This will accustom you body to running and is more gentle to the body than throwing in long runs because you "need" to. Then after building up to running daily, you can start to lengthen one of the runs to get more accustomed to that also.