I’m wanting to break 3:00 in the marathon. Last year I did 3:02, averaging 60 miles per week along with 9k swim and 100 miles on the bike. This year, I want to be just a runner. Is running 70-90 miles per week for a sub 3 marathon a bit much? Over the winter I’ve been at 40-45 miles per week, and last year I was injury free.
What sorts of weekly mileage do you sub-3 runners run?
I put down a 3;09 after running for 1 year, just did around 55-65 miles per week most times… i think like 75 was tops a few weeks. Almost all runs were not timed, not paced. I think it just comes down to time… sub 3 is not fast (relatively) … so if your legs are strong enough it shouldn’t be a problem.
edit: by time I mean time running (experience I guess).
You have to make sure to give you legs enough rest when training.
I was able to easily break 3 hrs off of 1 hour runs every other day at 1 minute slower than half marathon pace.
About 4 weeks of consistently doing this,
then that sub-3 hour pace was ingrained into my legs.
I found that a days rest between semi-quality runs allowed me to run consistently in the beginning of training
I now run much more now as my legs have come accustomed to running again.
You can’t just equate mileage to a projected marathon time. Your 10K time…if you are a 43 min 10K guys than the problem is speed, not mileage, if you are a 38 min guy, then you likely have enough mileage at your last marathon and it was just taper and exucution. If you are a 36 min guy with that mileage then it is the nature of the program, taper and execution…mileage is only part of the picture…10k speed and program and execution are the rest.
If you think you can handle it, I’d say go for it. Running high mileage is definitely the way to go if you want to get faster. However, be careful when building up the mileage and once there be very careful to listen to your body. You’ll have aches and pains but you really have to know when you have reached (or gone over) the edge as different people handle high mileage differently. Some people can run 120 miles a week all year long and be fine while others will hurt get hurt if they try to run 90 miles in one week (even with a gradual buildup).
Overall though if you were up to 60 last year without any problems and you are looking to take your marathon PR to the next level, there isnt any reason you shouldnt try to get up in the 70-80 mpw range.
I’m no expert but I think the biking helps your running (you said you were biking 100 miles a week). Running exclusively is inherently bad for you (unless you have the genetics to back it up…I don’t). You may want to examine the quality of the 60 miles a week you were doing before. You may be able to make improvements by training smarter.
I think that 70 miles per week will get you under three, especially if you get some quality runs in there. I guess the question on if it’s a bit much depends on how badly you want to be sub 3. But really, 70mpw will probably take less training time compared to what you were doing when you ran 3:02.
When I ran my first marathon, I averaged around 70mpw with a few weeks in the 80’s and ran a 2:45. Key weekly runs were a track workout, a tempo run, and the long run. The following year I probably averaged around 80 with my highest week being 100, and ran a 2:38.
What is your weight like? A few extra pounds can add up over 26 miles. That can be a big factor and you may have had some bulk from the swimming and cycling when you ran 3:02.
Josh
with all the appropriate caveats, running more should help your marathon time.
Make sure that your training has periodic tempo runs that are faster than your goal race pace though. You are programming yourself for failure if you train your body for only 1 pace and that pace happens to be at or below your goal pace.
I’m a 38 10k guy, so maybe the issue was taper and execution of the training plan. Thanks for the input.
I doubt I can loose much more weight; I’m already pretty tall and skinny (6’7" and 187#).
I do think I’ll try to push it into the 80 mpw. Thanks for the advice.
you are so close already, why not stick with 70mpw?
at your size I imagine big mileage is more risky.
you might just make it on your 2nd try with the same training as before since you will be a bit more experienced and tougher for it.
As a 38 mile 10K guy, with 60 mph and some swim and bike miles, that is plenty of training to break 3 hours. You just need better taper and execution and also how often are you running tempo just below race pace? Was the course hilly, flat or windy?
Also are you racing in lightweight trainers, racing flats or boat anchor training shoes with 10 lbs of medial post support? All of this can add up to your 3 minutes easily depending on which way you go.
With 60 mph he could go a lot faster than 3 hours. I think he could go 26.2 minutes 
Some people can run 120 miles a week all year long and be fine while others will hurt get hurt if they try to run 90 miles in one week (even with a gradual buildup).
What I wouldn’t give for legs that would handle such high mileage… I love to run.
From my experience it really just depends on what quality workout you do with your time. However, you do have to have the appropriate base and to accomplish this base you have to get in good long runs in. Last year as I was building out my running schedule I did quite a bit of research on that topic and came across an article on mileage, etc. that partially went into this topic.
The article entitled 30 Years of Marathon training had a breakdown that shows a few different peoples views on mileage base required x number of weeks out from the marathon. In a nutshell it said that Galloway would tell you 45-55. Mark Conover would say 50 or so. Mark Winitz (2003, Daniels, Larieu Smith, Mirtin, Vigil) would say a base of 60-70 with 65-75 in the final 4 months.
It can be found at http://runningtimes.com/Print.aspx?articleID=9906 and there is a bit more info with it as well.
Hope it helps.
You need quality miles. 70-90 miles is definitely not too much but it all depends on how your body handles running. Sometimes it is smart to do 2 weeks of 70-90miles then 1 week of 40-50 all speed and intervals.
I have dgone sub 3 several times doing just that…70mpw consistantly. I never broke 2:50 (2:52pr) but I might have if I had paced myself better. I got lots of milage by just getting up a bit earlier and doing an easy 4 miles EVERY am (except sunday when I would do a long run) I would also ad a 10-15 miler each week at sort of a tempo pace, which really helped. FWIW, when I got my pr, I hit the 20 mile mark under 2 hours then finished the last 10k in like 57 minutes or something like that (it has been a few years). for the other 2 tmes I went sub 3, I just tried to run even splits and they both felt like I was just out jogging. 2:54, 2:56ish. Now, if I can ever get back up to that sort of milage, maybe I can run 3:20-30 at an IM!!!
oh yeah, as far as injuries, I found that 70ish was perfect for me, when I would run 30-40 and my marathons were in the 3:20-3:45 range, I got hurt more, maybe because I wasnt running as consistantly. but also, when I ran 100/week focusing on XC and 5k, I was hurt constantly…like CONSTANTLY.
peaked at 70 miles. averaged around 60.
2:54:56 <-first time 
I went from time off due to injury, straight into 60 mile weeks with no “base” or running at all 1.5 months prior, in fact my highest week ever prior to this was maybe 25 miles. After that first week, I lived… who would have thought… so I kept rolling. Ended up averaging ~60 miles per week for a solid 10 months last year… BEST thing I’ve ever done for my running… hands down.