Marathon on 10k Training

Daniels equates a 30min 10k to 2:18:30 in the marathon, but this assumes appropriate marathon training. I would estimate somewhere around 2:30-2:35 based on your distance training. Then again, you may completely bonk after 20 miles. Your lsd runs indicate you could run 3 hours without much effort right now, but running 26 miles at your easy pace is much different than racing it at 60-90 seconds faster than easy pace.

I would highly discourage you from doing this. I did this back in 2011. I ran PRs at the time of 29:50 and 14:10 during my senior year track season with similar training as you, including a couple long runs up to 21. I was attempting to run the OTQ of 2:19 3-4 weeks after DII Nationals. I went through 1/2 marathon spot on in 1:09:30 with seemingly little effort. I faded miserably after mile 17 and ran a 2:33. One of the worst running experiences I have had in my life.

If you insist on running a longer race right after you graduate, run a half. Save the full marathon for the fall.

Time to be a little more realistic.

With proper pacing, you should be able to run 2:23-2:24.

There is a pretty OBVIOUS reason Muffy had a bad experience. His 14:10 projects to a 2:18 marathon. His 29:50 projects to a 2:20. That shows his endurance is lacking just going from 5k-10k. Knowing those times, I would project a 2:23-2:24 at best. According to McMillan, if you are able to run a 2:23 marathon (5:27 pace) you should be able to run 25k at 5:15 pace and 30k at 5:20 pace. Since he tried to run 5:18 pace, it's no surprise the wheels fell off at 17 miles.

PACING is the single most important factor for a successful race.

Thanks for the good information everyone. Muffy, I would not be chasing the trials standard of 2:18 (although the thought has occurred to me...) I appreciate the advice however, it is nice to hear from someone in the same situation. Rpg, I agree that pacing will be key to racing well. How well will my training allow me to run below a dangerous threshold for 26 miles? I am worried that the accumulated effects of the marathon will be even more pronounced because of my lack of hard training at 15+ miles.

This might all be a pipe dream, but if I can run below 2:30 I stand a chance to win anywhere from 500-1000$, which is pretty enticing for a someone just out of college.

Marathon on 10k Training wrote:

I am worried that the accumulated effects of the marathon will be even more pronounced because of my lack of hard training at 15+ miles.

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Hansons do 16 mile long runs.

If you are used to racing 10k at 4:50 pace, 5:25-5:30 pace is going to feel pretty easy especially the first half. Just stay at that pace for another 5 miles until 18. At that point, you can start to push the pace a little. Unless you HAVE to hit a certain time, it's better to error on the side of easier than harder to make sure you run a strong race. What most people don't realize is the fastest you can run for 20 miles is only 8 seconds/mile slower than the fastest you can run for 26.2. That 2:40 you gained can be GONE in the 21st mile. Better to run 8 seconds per mile slower than you think you can and try to make a minute or two of that back the last 8 miles.

race pace guru wrote:

Marathon on 10k Training wrote:

I am worried that the accumulated effects of the marathon will be even more pronounced because of my lack of hard training at 15+ miles.

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Hansons do 16 mile long runs.

Not true. They prescribe 16 mile long runs for the 3+ hour types buying their books, not their elites. They prefer long runs at 120-150 minutes, which works out to 16 miles for folks that aren't very fast. For the OP, he'd cover more than 20, and should.

OP said HARD training.

http://www.youtube.com/watch?v=7AaG9-zu6pM