Sub 2:50 marathon plan

I believe the most impotant thing about hitting the time goal is finding a plan with the right volume and then running at the proper paces for the three main workouts. I have read the heck out of Jack Daniel’s book, but generally have preferred Pfitzinger’s plans (Either Road Racing for serious runners or his marathoning book). The last time actually I pretty much followed the training that a female elite runner Yolanda Flamino (who won the Golden gate marathon in 2007) had logged in a website called Athletic core. I had to slow the paces a bit since she ran a 2:43 on a hilly course (hence a little faster than 2:50). That website is pretty good, because youu can check out what a variety of good runners are doing to hit their times.

Pfitzinger has a great plan, you can use McMillan to help determine the paces for the tempo/threshold runs. I don’t think there is a lot of magic, just being in a position to handle the volume and doing the work at the appropriate paces.