possible to run sub 2:55??

Training Advice/Discussion Marathon

9 years ago 10/28/2014 12:05am EDT

I am currently 6 weeks away from my marathon and was wondering if you guys thought it would be possible to run a sub 2:55.

I am currently running 45/wk, but trying to make it quality. I ran a 5x1200m with 400 meter jog inbetween each at a 4:05 pace, 13 miles @ 6:29 for a tempo three weeks ago, 16 miles @ 6:44 pace two weeks ago, 18 miles @ 6:39 this past sunday, and a half in 1:21:30 four weeks ago.

Can it be possible? What workouts would anyone recommend now for a variation on my 20 miler? Like an easy 10, then 10 @ 6:39??

Thanks

9 years ago 10/28/2014 1:17pm EDT

re: raulabeltran

You need to get in as much mileage including 20 milers and mid-week 12-14 milers as you can before your marathon. You've got the speed for 2:55 no problem, but at 45 mpw you don't have the endurance, and you would need more of a buffer for when you inevitably blow up.

9 years ago 10/28/2014 1:38pm EDT

re: raulabeltran

I do not agree that you do not have enough mileage. Mileage is a pretty individual thing. Some people need a lot. Others don't. Unfortunately, you won't find out until race day which one you are.

You look like you are in 2:50-55 shape, assuming that the long runs were not devastatingly hard. Whether you want to max out at 20 miles or do more is up to you.

I used to like the 10 mi easy/10 mi at MP, but have found that it can be easier than you think and is not a good marathon predictor.

I like doing long runs with a solid pace from the start with the goal of doing 15-18 miles of the run about 90-95% of goal MP. Otherwise, doing blocks of marathon pace is another good way to make a long run into a workout. 6x4k with 1k recovery is a good workout to do during a log run.

9 years ago 10/28/2014 1:58pm EDT

re: Precious Roy

45 miles per week is really all you need.

The most important thing is that you've knocked out plenty of long runs at race pace. So like the above poster, as long as they were balls to the wall, you should be ok.

1:21:30 half + 10 weeks of additional training should give you 2:55 no problem.

9 years ago 10/28/2014 1:59pm EDT

re: definitely

9 years ago 10/29/2014 7:42pm EDT

re: Brent W

sounds like a good idea to add a mid long run in the middle of the week at an easy pace. Thanks

9 years ago 10/29/2014 7:45pm EDT

re: Precious Roy

like a fartlek 20 miler basically? The fast paces being GMP?

9 years ago 10/29/2014 7:54pm EDT

re: definitely

The long runs were decent pace. Hard enough that I was trying to keep pace, but not so hard that it felt like a half marathon race. Usually I do my easy runs at 170 bpm and half marathons at 182 bpm. The 18 miler was at 175 bpm but it was also in the rain and semi high winds. Most likely it would have been a little easier without fighting the elements for 13 miles.

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9 years ago 11/01/2014 11:28pm EDT

Hey John,I think I can do that 5 weeks of workouts no problem. I'll start it after my 20 miler tomorrow. You're right about the speed,will put it on the back burner for now.Thanks

John Wesley Harding wrote:
You're looking pretty good. Medium long runs at ~marathon pace go a long way.
But if I were you, I'd do something like this:
5 wks out: 60mi. w/ 20 miler easy
4 wks out: 55mi. w/ 18 @ 6:45 or moderate progression
3 wks out: 55mi. w/ 20 (13 easy/7 MP)
2 wks out: 45 w/ 14 easy
And then "etcetera" best describes the week of.

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