Just now starting my build…will only bike and swim a limited amount for recovery…
Up to this point in the year, I’ve averaged 24 mpw on 3-4 runs per week. A couple weeks in the low 30’s but most weeks are in the mid-twenties. Most recent race performances are 1:25 open half in mid-may, 1:29 run split at Baja 70.3 and 39 flat 10k off the bike at Camp Pendleton Int’l.
this is what I’m thinking.
this week: 25
7/22 - 28, long run 10
7/29 - 31, long run 12
8/5 - 35, long run 14
8/12 - 38, long run 15
8/19 - 42, long run 17
8/26 - 45, long run 12
9/2 - 50, long run 17
9/9 - 50, long run 10
9/9 - 55, long run 18
9/16 - 60, long run 10
9/23 - 55, long run 18
9/30 - 45, long run 10
10/7 - race week
It depends on your tempo work etc. From my perspective, your long runs seem short. The pace of your long runs will also be a factor, i.e are you doing progressive pacing on your LRs or are they all pretty much at the same pace?
I usually do one tempo run a week…either flat and fast or a very hilly route with lots of speedplay built in. My tempo pace is 6:30’s to 6:40’s. Long run pace is 7:10-7:20’s…and I try to keep an even pace throughout. But I’m open to ideas!
As for the length of my long runs, you’re probably right.
It emphasizes quality speed work, and compared to most plans, it does not pile up lots of miles. It also encourages cross training, and with your tri background, it might fit you well.
You will be close. Your other times are pretty close to mine and I’ve been sub 3. But, as the others said, just a little light on overall volume, but your pace at those distances was hight. The kicker in the mary is what happens around mile 18-22 though and do you have the muscular endurance to hold that 6:50 pace or so. I would definitely go for it (hit the 1/2 mats around 1:28-29) and try to keep it even for the back half. If you are over 3 hours, it won’t likely be by much (3:08 or so max).
I think it’s a realistic goal. I ran a 1:22 1/2 in early October with total weekly run mileage of 48, 38, 39, 32, 36, 50, 48, 22, and 15 leading up to a 2:56 in early December. Our long run paces are about the same, and you’ve got a lot more volume scheduled than I did.
I would do longer long runs, slower (60+ sec. off goal pace) but with 3-4 miles at goal pace near the end, when your legs have 2 hours in them already.
Don’t forget the “second-longest” runs: 9 to 13 miles, also every week. Most of it should be goal pace (6:50) or even chunks of tempo pace (2x 2 miles at 6:15, for example).
Run 5-10 times a week (Goes without saying).
I’ve run 1:21 in the half but the 3-hour marathon has confounded me (3:04 PR) … I blame the measly mileage (It looks like yours) good luck!
I would definitely go for it (hit the 1/2 mats around 1:28-29) and try to keep it even for the back half. If you are over 3 hours, it won’t likely be by much (3:08 or so max).
I’ve actually been there before…about 10 years ago (the last time I was in any kind of shape). At Marine Corps 1997, I was at 10 miles in 1:06, 1/2 way in 1:26, 20 miles in 2:12…and POP!. Last 10k in 56 minutes with a few walking breaks…ended up with the 3:08.
Was only running about 30-40 miles a week, so I’m going to try to not make that mistake again.
Thanks everyone for the feedback…and confirming what I already intuitively knew. Run more and more frequently.
Wow, that is a pretty big blow-up. My last marathon (well, before Boston this year that is) I hit the half at 1:29 and limped home to a 3:07. You were 3 mins ahead of that and still a min behind in the end - I KNOW the pain I’m firmly convinced that muscular endurance after mile 20 is the key to a really good marathon time (I realize “time” is highly variable/individual). Most reasonably trained runners can run around 18-22 miles at 1/2 marathon or even 10K pace without too much drama. Infernal distance that 26.2 is.
I think that it is possible but on the weeks that you drop your long run mileage I would run it at marathon pace. Your long runs should be of three types 1.running up to the time expected at a comfortable pace. 2. Run long run broken up up with about 8-10 miles or 1 hour comfortable than some tempo sets of maybe 4-5x4-6 minutes with a 1 minute recovery 2-3x10 minutes with 2-5 minutes recovery 3. Marathon pace up to maybe 15 miles. I used this to run a marathon under 2:35 when I was younger and used the same program with less miles to break 3:00 hours at age 50. It also would is important to do a mid distance run during the middle of the week. I would try to get a 11-14 mile run during the week, Depending on your long run you can fit your tempo into that run. Good Luck it is a realistic goal.
In Reply ToMost reasonably trained runners can run around 18-22 miles at 1/2 marathon or even 10K pace without too much drama.
huh?
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!(images/clear_shim.gif) !(images/clear_shim.gif) !(images/clear_shim.gif) !(images/clear_shim.gif) !(images/clear_shim.gif) Clearly a wrinkle in the pace/time continuum.
esIn my opinion, it would be hard to break 3 hours on anything less than about 50-60mpw. ANd with a long run of 18 milles, that will also complicate things, really, most marathons start at about 21-22 miles, When I was routinely breaking three hours, I was doing long runs up to 28 milesand the three times I went sub three, I ran between 55 and 80 mpw.
I’m firmly convinced that muscular endurance after mile 20 is the key to a really good marathon time (I realize “time” is highly variable/individual). Most reasonably trained runners can run around 18-22 miles at 1/2 marathon or even 10K pace without too much drama. Infernal distance that 26.2 is.