3:00 - 3:05 Marathon?

Training Advice/Discussion

10 years ago 04/20/2014 9:09am EDT

Hi,

I was wondering if you'll thought I was on target for a marathon in this range in one week.

I've maxed at 60 miles per week, with an average week being 50-55. All of these weeks include a tempo (ranging from 6-9 miles at 6:40-6:45 and a longer interval workouts. I'm following the Hansons plan.

I've run the following races:

Half Marathon PR of 1:26:55 (no taper, train though) in Central Park, 25K comfortable hard at 6:58 per mile, half marathon comfortably hard at 6:55, and a 30K at 6:46 per mile.

The last few workouts over the last week were 10x800 with 400 meters easy between at 2:53 average getting faster every interval (3:00 to 2:43 closing) and 9 miles tempoed at 6:44 (first half in mid 650s, second half mid 630s).

In the beginning of training I was thinking if I could just get the BQ at sub 3:05, I'd be happy because in the beginning I was only running a 1:29:08 half. Do you think there's any shot at a sub 3? This will be my fourth marathon and it's "flat and fast". I'm just trying to think of proper early race pacing.

Thanks!

10 years ago 04/20/2014 9:34am EDT

re: spring marathon

Oh maybe an important piece of info would be my long runs. Duh.

I've done two 18 milers and 2 days totaling 21 miles (including 4 mile warmups and a few miles cool down) as part of the 25K and the Half Marathon done comfortably hard.

Thanks

10 years ago 04/20/2014 9:38am EDT

re: spring marathon

I think you can do it. What kind of pace are you running your long runs? Hopefully you are doing a portion of them at marthon goal pace. Based on you HM times and the effort you ran them, I think you are right on target.

How much more time do you have for training?

10 years ago 04/20/2014 9:49am EDT

re: joho

Thanks!

One week to go. So really all I'm doing is easy runs around 7:30 to 8:00 with 2 x 1 mile at about 6:45 easy on the track afterwards a few times a week to keep feeling the pace.

The long runs in general are around 7:45 and feel pretty comfortable. "Mid-distance" runs that are not a tempo, of say 10-13, have been run between 7:15 to 7:45. Over the last few weeks I've been putting in about 2.5 miles at the end of said mid-distance runs about once a week at around 6:35 pace.

10 years ago 04/20/2014 10:54am EDT

re: spring marathon

9 years ago 04/25/2014 5:22pm EDT

re: spring marathon

Just one bump before the race this weekend.

The A goal is to break 3, but anything under 3:05 would be great.

I was thinking to split the difference and hold 6:55 through 22 then go.

Thanks!

9 years ago 04/25/2014 5:49pm EDT

re: spring marathon

Yes. that 30k is the best indicator. Just do that effort plus 10k.

I would also suggest you shoot for 3 hours, going out in the 1:27-8 range. It's definitely doable, and with a little fade you can hit 3:01/2/3. Last year's Boston took times that were 1:38 faster than qualifying. You don't want to be in the situation where you run 3:04 and don't get in.

Good luck!

9 years ago 04/25/2014 8:05pm EDT

re: Rund al'Thor

Thanks for your thoughts! Good point about the BQ minus 1:38!

9 years ago 06/09/2014 6:39pm EDT

re: spring marathon

The suspense is killing me....

9 years ago 06/09/2014 8:01pm EDT

re: a little faster than u

Oh cool. Thanks for checking in.

I ran 3:05:45.

I ran very even 1:32:15 I think to 1:33:30. I was biding my time waiting for the first half and passing dozens of people in the second half.

I think I wasn't aggressive enough though. I think I had such a bad experience going to fast and dying on my way to a 3:14 after going through 22 on 3:06 pace in my last race, I wanted to never do that again.

I'm taking two more shots at sub 3 in the Fall, so we'll see!

Best of luck!

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