I've ran 4-5 miles a handful of times in the last 8 months. Probably 10-15.
I'm 19 Years old and my PR's in HS were
16:11 5000m
10:02 3200m
4:37 1600m
I want to start training seriously for marathons and want to hit around 2:45 for my first one. How long will it get me to get in 2:45 shape from not really running at all in the past 8 months? I'm 5'10/ 128 pounds
Probably should shoot for 3 hours. After a layoff like that, It will probably take you a year and a half of consistent mileage to get in 2:45 shape.
Once you get your mileage up to a minimum base to support a proper marathon build up you'll have a much better idea of what is possible for you. I would dedicate about 6 months of very easy, low HR running to build your aerobic base, running efficiency and durability up to a suitable level to attempt a marathon preparation.
Once you've done that base and got to the point where you are able to 1) run consistent mileage at least 6 days/10 hrs per week and 2) can run a solid 10m run at a reasonable though still aerobic effort please report back and we can help with more specific time guidance for your first marathon.
Why would he focus on running nothing but easy, low HR running if his goal is to run fast?
Now if his goal was to finish a race with a low heart rate feeling relaxed then your training would be spot on.
dial it up wrote:
Why would he focus on running nothing but easy, low HR running if his goal is to run fast?
Now if his goal was to finish a race with a low heart rate feeling relaxed then your training would be spot on.
Suggest you make an effort to understand a post first before commenting on it.
Feel free to enlighten me
19 y.o. as well- recently ran the Chicago Marathon in 2:45 and had times that were slower than your pr's in high school (16:58/10:32/4:51). There's no question that the potential is there but like others have said, the base mileage is really gonna be your limiting factor.
A 4:37 translates to nothing in the marathon if you're not putting in the mileage. Personally, I had been running about 50-60 mileage consistently from February to May, then 60-80 in the subsequent months leading up to the race in October (peaked at 88mi five weeks before the race). I had 8 solid months of mileage, and it paid off.
My advice, slowly build to 50-60 mi/week before you start any workouts- just easy base mileage. From what you've said, I'd say this phase should take 2 months minimum, but more is probably better. After that, mileage preference is different for everyone, but from personal experience and from what I've heard from others, I'd say you'd want to be at about 70-90 mi/week range in the peak of your training. Do not neglect the base phase, or else that kind of mileage while running workouts will kick your ass. Good luck
If you start today, running about 25 mpw for two weeks, and then get up to 40 mpw for 4 weeks, and then up to 55 mpw for two weeks, and then and only then, begin to start thinking of adding a long run and tempo run once a week each. then, bump up to 60 mpw for 6 weeks with one long run, one tempo, plyometrics, hills, and a few doubles. Then, if you can get up to 70-75 mpw for 6 weeks and do at least three runs over 8 miles, two runs over 80 minutes, one run over two hours, and continue with the tempo run, plyo's, hills, and get the necessary rest and prep
Then a slight drop in mileage within 2 weeks of a targeted race. An increase in rest, with confidence from workouts and maybe a local race or two.