Help Me Train for a Marathon in Three Weeks

pray because you probably will not make it without stopping and or getting hurt

Putting together a plan is the only thing that might help. I stress the might. Physically, there's nothing you can really do that will help.

Take a look at the Galloway program of interspersing walk breaks. In theory, you can run about 3x further with appropriate breaks than your longest long run.

I don't know what your qualifying time would be (probably 3:05) or which course you're eyeing, but factor in the running time, walking time, and a safety factor for late in the race. If it adds up to a qualifying time, give it a whirl, but don't be surprised if you blow out.

Otherwise, do the sensible thing (not my strong suit either!) and train for a year, and then give it a shot.

Start your taper.

Ok, assume I'm foolish enough to try this.

For some more background, I'm 26 years old and estimate I could run about 35 mins for 10k right now.

Is anyone willing to give me a daily plan as well as race strategy for the next 20 days assuming I'm going to give it a shot?

Run for 5 minutes, walk for 5 minutes. At least you'll finish that way.

Run 7 miles per day and do a long run of 11 next weekend and 13 the following weekend. Given your PR's, I would hope you can run a sub 3:35 marathon on minimal training.

Oh man... Looks like you will have a brutal race ;-)

My advise would be:

Week 1 & 2: up the miles.

Week 3: "taper"

Perhaps something like this:

w1:

M - 3 + 7

T - 5

W - 4 + 8

T - rest

F - 5

S - 13 "long run"

S - rest (week:

w2:

M - 4 + 9

T - 5

W - 5 + 10

T - rest

F - 5

S - 16 "long run"

S - rest

w3:

M - 3

T - 5

W - rest

T - 5

F - rest

S - 3

S - marathon

When you are able to run 16 in training you should be able to finish. Just my 0.02. Important will be the pace of your easy runs. When you have been running 7 miles 2 - 3 x per week at a pretty decent pace (7 minute miles or so) you might qualify for Boston because you are talented. But the last couple of miles will hurt.

Pikachu

runner dunker wrote:

Ok, assume I'm foolish enough to try this.

For some more background, I'm 26 years old and estimate I could run about 35 mins for 10k right now.

Is anyone willing to give me a daily plan as well as race strategy for the next 20 days assuming I'm going to give it a shot?

Is the Marathon in three weeks or is that when the taper begins? If the marathon is in three weeks, you could try this:

M: 16

T: Rest

W: 8 Marathon Pace

Th: 7 Easy

F: 8 Marathon Pace

Sat: 7 Easy

Sun: 18 Easy

M: Off

T: 8 Marathon Pace

W: 7 Easy

Th: 8 Marathon Pace

F: 10 Easy

Sat: 7 Easy

Sun: 12 Easy

Mon: 7 Easy

T: 7 Easy

Wed: Off

Th: 5 Easy

Fri: 5 Easy

Sat: Off

Sun Race

Don't.

The poster stated that she's in 35 minute 10k shape right now, so I don't think there is a need for marathon pace running if the only goal is a boston qualifier. She can probably run 8 min/mile pace without much trouble.

You think I'm a female with a 14:55 college 5k PR?I need to hit at least 3:05, probably 3:03 to qualify.

werwer wrote:

The poster stated that she's in 35 minute 10k shape right now, so I don't think there is a need for marathon pace running if the only goal is a boston qualifier. She can probably run 8 min/mile pace without much trouble.

yur kidding ... just rest, then rest, rinse and repeat

Stop what you're doing. Go for Boston 2016. This is one dumb idea.

You seem determined to run a marathon in 3 weeks regardless, so do that and hope for the best. You'll need to increase your frequency and duration of runs ASAP (today). This is assuming that you can handle a dramatically increased training load, and it's just a matter of making time for the training.

I would try to run 10 miles every day, then a progressively longer run on Wednesday (13+) and also the weekend (~18-20). Make sure you get an easy 10 mile day after your long days. Fit in 1-2 13 milers in addition, but make sure you are following a hard-easy pattern (with easy being ~10 miles). Pick routes that will allow you to shorten the length if you encounter troubles.

Your main goal is to cover the 26 mile distance comfortably and efficiently by high mileage training in the next 3 weeks. You'll just have to hope for the best as far as a goal time to qualify for Boston.

You don't have the necessary mileage to run a decent marathon. I knew a guy years ago who was a consistent 32 minute 10K runner. I had been training hard to break 2:50 and he was going to pace me.

I was running 36:30-37:15 10K's for the previous year. He was beating me by 4-5 minutes every race. I was running 60-70 miles a week for 3 months, my friend was running 25-30.

Race day: We fell off pace about mile 20. At mile 23 he faded even more. I wound up running 2:54, he finished in 2:59.

He was about your age (26) and just as talented. You say you're running 14-21 miles a week and hope to break 3:03. I don't see you even finishing if you go out at 6:58 pace.

Believe me...26 miles is a long, long ways.

You need to put in the mileage, dreaming is not enough.

Most people taper for 2-3 weeks. That gives you one week to up your miles. I thought you were kidding about getting ready in 3 weeks, but apparently you're serious.

I appreciate all of the feedback on here. Since a three week timeline seemed outright stupid, I've found another marathon on the last qualifying day, September 7th, which gives me five weeks from the day I came up with this idea.

After one week, I think the training is going pretty well. I've done all my runs at about 7-flat pace or a little under and my legs still feel good.

Here is my mileage since I started training (base of 15-20 miles per week):

Sat-9

Sun-6

Mon-long walk

Tue-10

Wed-2hr volleyball

Thu-6

Fri-off

Sat-13

Sun-7

I started feeling pretty tired the last couple miles of my 13 miler, but for having it be my longest run in ~2 years, it wasn't bad.

Second week in the books, three weeks until race day...

Still feeling good! Mileage so far:

(base of 15-20 miles per week)

Week 1 - 31 miles

Sun - 7

Mon - 2hr volleyball

Tue - 10

Wed - 5

Thu - 7

Fri - off

Sat - 16

Legs were pretty tired the whole day after my run yesterday, but no injury pains and everything has been at ~7:00 pace or faster so far.

Don't do this!!! I went into my first marathon similar to you. I completely fell apart at 16 miles. The last 10 miles of pain was indescribable. I started getting pain in my hamstrings at 22 miles. Turns out, I tore my hamstring tendon and it took me 8 months to get back anywhere near my previous fitness level. I started out at sub 3 pace and finished in 3.52. I was a 36 minute 10k runner at the time.

I have run 2.42 since with proper training. The marathon is a race you don't want to mess around with. Set your sights on Boston 2016. You won't miss the time going. If you don't respect the marathon, it will stomp on your head when you fall apart and you will fall apart with your current plan.

I'm sure you're trolling. As a hypothetical, it would be best to run 2 "long" runs in the next 10 days, each 2 miles longer than your current long run distance. Otherwise run easy short runs. in the last week take it easy and dont run the last 2 days before the race. In the race, run 5 miles at a very easy pace then walk 1/3-1/2 mile. repeat until done. That really will get you the best possible time. If you try to run the first 13 miles without stopping you will succeed then die horribly in the last 8 miles, walking constantly and probably hurt yourself.

No person who knows anything would every try anything like this.