Workouts Indicating 2:25 Marathon?

100 x 400 m in 72s with 200 m jog recoveries.

26.2 miles at 5:32 pace

2 x 10 miles at 5:30/mi with 6 miles in between at whatever pace feels comfortable to you. you should be taking in 2-3 oz of fluid every mile starting at mile 1. 6-7 kcal per oz.

that worked for me 20 days out, although i was shooting for 2:38.

It really depends what sore of runner you are.

When I ran 2:25, last 6 weeks I did lot of running at Marathon pace.

I had this hilly course on pavement where I did 10 miles at 5:30 pace and usually whatever I can average with 90% of MAX HR for those 10 miles , was what I ran few weeks later.

Also lot of slow running between worked for me. So like typical 70min/40 min doubles every day, and you can change them up. I went at 8:00 min a mile.

Long runs I did 24-26 miles once a month very fast so I would run a marathon at 2:35 one month out while practicing drinks.

I would take 3 days easy recovery runs after that. When I ran 2:35 in practice with HR that I desired I knew I can go 2:25, so I guess its about mental aspect as well.

I also did lot of long runs at 75% of MAx HR Rate which for me at the time was 7:00 pace for 2:20 I Would not go longer, unless I wanted to do time on feet run where I would go 3 hours at whatever pace around forest and enjoy it.

Last 6 weeks very important when possible to go and create workouts that are around Marathon pace.

I also like 3x10k with 2 min rest at 10 seconds slower per mile.

So I would go 35:00-34:45-34:40

I made some mistakes as well. The harder I started to train at marathon pace the worse I got. Need to be relaxed and have correct sensation and that speed. In the race I went by feel and run 2:25 very equally.

Also during last 6 weeks I was unable to PR in the half and can only run 1:12 all out, and then 2 weeks later back to back. So never lose confidence in yourself regardless of workouts. We train to race, so good workouts are just good workouts and nothing more, and bad workouts are same thing. You must forget training each day and move on to the next. Dont worry about small things, just focus on each day.

Hope that was any help!!!

According to one experienced marathon coach you can run a 2:25 marathon if you can do the following workouts in the normal course of training during your last month before the marathon:

2:25 = 5:32 pace

1 - 16 x 600 @ 1:49 w 1:30 jog recovery

2 - 8 x mile @ 5:05 w 2:30 jog recovery

3 - 6 mile Tempo @ 5:19 per mile

4 - 20 miles - first 4 easy, middle 12 @ 5:32 pace, last 4 easy

5 - 24 miles @ 6:05 pace

Emphasis on the ability to do #3, #4 and #5.

The simplest equation is the Yasso 800's (10 @ 2:25 w/400 jog recovery betw.) and 70-80 mpw total mileage w/weekly long run of at least 18 miles.

If you have done all three and are tanned, rested, and ready on race day you're good.

Reminds me of Canova's approach. Very different from the typical marathon runner's training, which is basically 10k training with long runs.

These are great workouts by Mark Hadley, but look tough. Focus on easy recovery while keeping the mileage up. The tougher ones are 4 and 5, I personally would extend the tempo to 45min but I'm no coach. I would stay away from Yasso 800s. Great predictor for slower marathoners but less so for those who can run 2:30:00s.

I find that the critical element to the Yasso repeats is obtaining the proper tan. One must be careful to build your tan base up slowly, else risk the dreaded overtan situation, where your skin is literally burned by the sun, or the UV rays of the indoor tanning salon bed. Always remember that if your skin feels sore, it's ok to take a day off from your tanning regimen, and its unlikely that you will lose any tanning fitness (unless you take more than 3 days off). Once you have built up to your tanning exposure to something like 30-40min per day on an every other day schedule, you will be ready for your Yasso repeats, and likely ready for race day as well. Good luck, and I'm happy to help.

I ran 2:25:40 at philly in 2012. I raced a half marathon a few months before in 1:08:40. I sort of believe a half race is a better indicator of marathon potential then a few workouts.

I was going to add that you should have covered at least 1000 miles in the 5 months before the marathon as a requisite but that is definitely a case of YMMV.

3weeks out- 2mi warmup, 15mi @ MP on similar course to race, 3mi cooldown. Feeling like you could do 1 or 2 more miles if it were a race.

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Which Marathon are you running?

Way back in 1982 I ran a 2:23 in New York. I thought I could have run 2:20 or 2:21 if I was more fit. I was just married and kinda let up on my mileage a bit.

It ended up being my PR (was run into a 15MPH North East Wind) both halves were in the 1:11's. I have my training log and reviewed it and here is what I did--

I only ran 45 MPW for the 5 months leading up, with a late build up of 55, 60, 90, and 60 before a taper to 35 the last week.

I am not saying to run 45MPW (I would average 82-85 if I were you unless Salazar or Solinski is training you lol).

Here is what I did in general as far as work outs:

1) 10 to 15 Mile progression runs once per week ending in 25:30 last 5 miles, 9:45 last 2M or whatever your style accommodates but WORK at it. I kept and recorded splits from traffic light to traffic light, mile to mile and had course records from point to point often 1/2 mile apart, plus the whole run. I used to do this on Mondays. ***I believe doing this will cover a lot of the necessary strength work you need (especially if you are self coached). MY fastest 10 milers averaged 54:30--.

2) 4 X 400 with 400 Jog in between in 0:59 with 5 miles distance afterwards (for me it was on the way home from the track) closing in 5:10 or so.

3) 8 X 400 with 400 Jog in between starting out at 68, progressing down to 0:57. 5 miles distance after closing in 5:25. This worked for me--I needed to work on my speed/sharpness.

4) 2 X (800M, 800Jog, 400M, 400Jog) in 2:08, 0:59. 5 miles distance afterwards closing in 5:25.

5) Mix in 2 or 3 10K races. I was running 31:30 should have been breaking 31:00 but trained right through the races.

6) 25K Race 3 weeks before Marathon (can replace with 1/2 Marathon). I only ran the 25K at a 5:39 mile pace but ran NY at a 5:28 pace three weeks later.

7) Mix in easy 1-work out days of 7-10 miles once per week.

8) Be sure to CLOSE HARD on your targeted distance runs for at least the last 5 miles, progressing to 4:40's or upper 4:30's for the last mile on "best days".

9) I would do doubles at least 5 times every two weeks.

10) REST the last week! Good Luck :)

I believe the workouts above points to around a 2:22.

xenonscreams wrote:

26.2 miles at 5:32 pace

5:34 pace would be sufficient.

Run 800 meters and rest for how long it took. Repeat 10 times.

Your average pace is your marathon time. So if you can do this workout in 2:25 or less, you're pretty much set.

I would also support the tempo work.

I ran 2:27:50 so quite a bit slower than 2:25 but an 8 mile tempo I did on my own was the greatest indicator of my strength. I think I was doing 5:20s

We also did 22 miles with the first 8 at marathon pace 4 miles easy then 8 miles at marathon with the last 2 cut downs.

21 miles at 5:30 pace, 3 weeks prior to the marathon, plus 90 to 100 miles a week.