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;05âŚAnd make one run 16+ miles at that average or betterâŚ
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
How much weight can you lose? I went from 3:22 in October to 3:09 in May to 2:56 the following April. Was just consistency in training and losing weight, nothing special.
Edited: Assumed you were in the youngest age group but after rereading you probably arenât
Is it possible? Maybe, but your chance of injury will be very high. You probably need to up your weekly mileage to around 50 mpw or higher and be able to sustain that type of mileage for a few months to have any shot.
Yes. I ran my first marathon in October 2011 3:44. Ran second one in February 2012 3:14. Basically I upped my mileage 40% and started running all my runs faster. Might not work for everybody. Worked for me.
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
Tomorrow?
Are we suppose to run 70% of the mile easy? In my case around 8:00. Or it is just bs.
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;05âŚAnd make one run 16+ miles at that average or betterâŚ
I run all miles easy and try to maximize my weekly mileage.
I went from 25 miles per week during the summer where a bunch of those miles are at tempo and include track days. I switched everything to easy (MAF heart rate) and started ramping mileage in the fall and maxed out at 65 ish by end of January before tapering for a February marathon.
Like others have said if you can get to 50+ mpw you should be good.
im attempting the same thing. went 3:09 in February, and im going to do the same race this coming February and hoping for a 2:50. (cowtown marathon in Fort Worth).
currently on a jack Daniels vdotO2 plan. has be averaging around 40-45mpw. 5 runs, 3 are easy (7:20-8min/mi, and between 6-9 miles), and so far one longer run a week and one track day a week. the track days have been mile intervals @6:00/mi pace with a short jog between.
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 donât run junk miles. And do a longish bike ride once in awhile to get that 3 hour physiology built up, and cycling wonât break you down like a 2 1/2 hour run wouldâŚ
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;50âs usually, with one 2;42 that was training for the one I eventually PRâd 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.
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 questâŚ
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 donât run junk miles. And do a longish bike ride once in awhile to get that 3 hour physiology built up, and cycling wonât break you down like a 2 1/2 hour run wouldâŚ
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;50âs usually, with one 2;42 that was training for the one I eventually PRâd 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.
âŚand 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 questâŚ
I am 40. I run 1:35 and 3:25 during IM season. I did 3 swim 3 bike and 3 runs a week.
2 tempo 10k and one race pace long run. In another word hard miles.
If youââŹâ˘re running 135 for the half and 325 full you need to get to work.
IMHO, you need to aim to run between 55-65 miles/week if you are planning on dropping that much time. Forget biking except as cross-training. If your goal is to BQ, then thatâs your A race. Not a triathlon. And 8:00 pace is too slow. Your easy runs should be 7:30-7:40 pace if youâre going to be running that time with the ability to click off 10 miles in around 65 minutes.
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;05âŚAnd make one run 16+ miles at that average or betterâŚ
Sorry but 7 min miles is way to fast for the op. When I ran my PB in the low 2:50s I averaged about 7:30s on steady and long runs. IMHO theyâll be better off running 8-8:30s for most of the weekly miles plus a small amount of speed work
Interesting that a focus on pace has worked for some, but a focus on milage worked for others.
I probably have a similar profile to the op, for a few years was running about 3 times/ 20 miles per week. About 1h35 for a half marathon. Decided to enter an Ironman and followed a plan which focused simply on run time, not pace and not distance (it was don fink iron fit intermediate programme). From memory this had me running more like 5 times per week with long runs up to 3 hours towards the end. Outdoors I just ran at whatever pace felt pleasurable, not fast not slow, listening to music or podcasts. Indoors I went harder. But pace wasnât the focus.
Anyway in the build up to the IM I ran a 1h22 half and a 3h05 marathon (was at sub 3 pace until mile 23).
For me the key thing was consistency, and looking back the two things which helped that were 1) having a plan to follow and 2) the runs being enjoyable rather than painfully fast or boringly slow.
Some (mostly) random thoughts about marathon training:
Consistency trumps everything.
Injury is the enemy of consistency. The longer you remain uninjured, the more training you will accumulate and the better runner you will be.
Your weekly long run is the bedrock of your training. A marathonerâs long run, not a triathleteâs long run.
Be very careful about making significant increases in mileage and training pace at the same time, particularly from a limited base.
Not every run has to be done quickly or at the same pace.
Do your hard stuff hard, your easy stuff easy.
One runnerâs junk miles is another runnerâs base mileage. Though you wonât meet many (any?) top marathoners coming from low mileage.
Some detractors of high mileage in this thread have tossed around numbers well over 60 miles/week. Those mileages arenât relevant to someone in their first season of working up from 25 miles/week.
Many people will say how well they did on limited mileage without ever discovering or knowing what patience and mileage may have delivered for them.
Variety is good. It will help keep you engaged and stimulated. Mix interval sessions, either within the session or from week to week. Substitute with hill reps. Donât be afraid of logging some miles on the trails, they kinder on the body. Race frequently over a variety of distances.
How much of each? Hard/easy, fast/slow, long/short, miles/week, etc?Find the balance that works for you, depending on your running history (mileage, duration, injury, etc), Proceed cautiously and heed your body.
If you still have time and energy for some swimming and cycling, thereâs no reason not to continue at some level. Bricks are beneficial.
Your weekly long run is the bedrock of your training. A marathonerâs long run, not a triathleteâs long run
Can you elaborate on what you think the difference is between a âmarathonerâs long runâ and a âtriathleteâs long runâ?
Find a nice course with a little loop of about 2-3 miles where there are no timing mats
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I can completely agree besides:
Your weekly long run is the bedrock of your training. A marathonerâs long run, not a triathleteâs 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 âneedâ to. Then after building up to running daily, you can start to lengthen one of the runs to get more accustomed to that also.