Hi guys, I'm an intermediate self trained runner my best times are:
5k 17:46
10k 37:00
Half-marathon 1:23.00
Full-marathon 3:05.48
My training is as follows.
Monday: off
Tuesday: 5-7 x 800 mts with one mile of warm up and 2 miles of cool down.
Wednesday: 6-7 miles really easy, 10x60 accelerations
Thursday: 6.5 miles tempo
Friday: off
Saturday: 4 x 800mts hill repeats, plyometrics
Sunday: Long run 15-20 miles
I've notice improvement in my times until the day of my marathon debut which was this past Sunday. San Francisco Marathon after my last time in a half marathon in May which was 1:23 I thought I was going to run the marathon below 3 hours.
I finished the marathon fine I wasn't dying or in extreme pain or anything I was fine but I was disappointed that my legs weren't able to keep the pace of 6:10 minutes mile for all the race.
I'm going to rest for two weeks and get ready to run a half marathon in November I want to go sub 1:20.
I'm looking for some advice what else should I add to my training in order to accomplish my goal