Marathon: run at 85% of your potential on three days a week

1. Just think of how much faster they could have run following a proper marathon training program.

2. They must have been thrilled going sub 4:30 for the first time.

3. 9 to 13 %? WTF?????

1) any x-training

b) does the 15 include the 200s or are the 200s after the 15

3) how long have you been doing crossfit

The 200s are done during the last 5 miles

Walking and ez cycling for x training

The 5 runners ran times ranging from 2:41 to 3:25

85% of a 3:00 is about 3:30. Not really earth-shattering results for still putting in 3 high quality days per week.

I run better than 85% of my potential when I go out too fast and have a hard crash. The "research" leaves a lot to be desired.

You could even drop the easy 12 miler and see little drop off in time.

A few years ago when I was 46-47 I was running 2 times a week averaging 15 miles per run. I will say that it gets very tough running 2 long hard runs every week. It would take me all of the 3 or 4 days to recover.

I would usually race a half to 30k every week and do a 12 to 15 miler in the middle of the week. If I didn't race, I would run pretty hard one of the runs. I got in great shape running 30k at 6:45 pace. Thought I could get around 3 hours for the marathon but didn't run one.

I did the elliptical on the off days.

wIZ bOY wrote:

I have crunched the numbers. five guys in my city, were studied following my specific marathon training and ran PBs and or were within 9-13% of their pbs

here's the program.

12 weeks

m - 12 ez

w - 15 steady with 10 x 200 - 200 jog rec

16-20 last 5 at mp

This plan is more mileage (43-47) than most people finishing marathons complete in a week.

faster than you think wrote:

You could even drop the easy 12 miler and see little drop off in time.

A few years ago when I was 46-47 I was running 2 times a week averaging 15 miles per run. I will say that it gets very tough running 2 long hard runs every week. It would take me all of the 3 or 4 days to recover.

I would usually race a half to 30k every week and do a 12 to 15 miler in the middle of the week. If I didn't race, I would run pretty hard one of the runs. I got in great shape running 30k at 6:45 pace. Thought I could get around 3 hours for the marathon but didn't run one.

I did the elliptical on the off days.

Hobby jogger.

So? It's not ez but it works

You're slower than I thought wrote:

faster than you think wrote:

I got in great shape running 30k at 6:45 pace. .

Hobby jogger.

By the laws set forth from the running gods in 1971 that 7 minute pace or faster is running and slower is jogging, 6:45 pace is running so technically I was a hobby runner. At 50, I do have to go pretty hard to actually be running. Most of the time I am just jogging.

When I am cranking out my 18:55 5k's and the 24 minute guys ask me how many miles a week I run, I tell them 6 or 7. I don't tell them I also jog another 40 or 50.