BQ

Yes. It should be fairly easy for you.

Build the mileage chose a decent re flatish course.

My 5k times are a tad faster and my half pr is 1:23 and I got a 3:11 on 45-50 mpw (the 3:11 was at altitude and i live at sea level)

Well if you run a 1:23 I don't have a chance at a sub 3:10 i've only ran a 1:27..

I say you'll run 3:05 with a steady training build-up. Add 60 seconds to your marathon pace to determine LR pace. And consider progressive runs that approach MP during the workout. Good luck.

Thanks! I sure hope so.. I'd really like to say I ran Boston.. What kinda mileage would you suggest? Is 50mpw ok w/ a recovery wk here and there.. Also long runs should I run a few 23 milers? or is 20 ok? I don't wanna die in the last 10k of the race..

You would try to maintain a 7:03 pace the entire race? Thanks for the help.

If you really want to run Boston then put in the mileage. Your half marathon time compared to your 5K to,e indicates a lack of endurance. Build up to 60-70 MPW, include a midweek run 13-15 miles with 8-10 @ MP. I bet you.l find your half marathon time gets faster and you could definitely break 3:10. Good luck!

I dont know if i can find the time to squeeze a 13 to 15 mid wk in.. hard when ya got kids.. I usually shoot for 17-20 on weekends when i'm in marathon mode.

You and I are almost identical in terms of 5k and half PRs, age, and training. I have a marathon PR of 2:57 and a Boston PR of just under 3 all run in my late 30s. You might need to increase your milage to 60s- low 70s to get there but with your 5k speed you should be able to get a BQ easily (unless you have no endurance, run a poor race tactically or run in extreme weather conditions).

The keys,I think, is consistent training / milage for at least 3 months prior to the marathon, good hydration during the race, and good fueling during the race (I typically take 5-6 gels during a marathon--I am 6 ft 1 and 170 lbs). Good luck.

Hey Pete whats up.. Yea I probably made a mistake of trying to go sub 3 in my first marathon.. I'm gonna be 37 around the time of my marathon.. I'm shooting for wineglass marathon in corning,ny for a possible bq shot.

Thinking i'm gonna shoot for a 3:05 possibly my next marathon, then if i get into Boston shoot for the sub 3..

Just curious what was your long run pace? I usually shoot for 7:45-8min miles on a long run.. Usually will run a couple times a wk around 6:50-7:15ish pace, one speedwork session.. Unfortunatley this time of yr I've been doing those on a treadmill... Not worth riskin injury on the ice..

So you think 60-70mpw will be the ticket for me? Any other advice throw it my way.

abqin2015 wrote:

Hey Pete whats up.. Yea I probably made a mistake of trying to go sub 3 in my first marathon.. I'm gonna be 37 around the time of my marathon.. I'm shooting for wineglass marathon in corning,ny for a possible bq shot.

Thinking i'm gonna shoot for a 3:05 possibly my next marathon, then if i get into Boston shoot for the sub 3..

Just curious what was your long run pace? I usually shoot for 7:45-8min miles on a long run.. Usually will run a couple times a wk around 6:50-7:15ish pace, one speedwork session.. Unfortunatley this time of yr I've been doing those on a treadmill... Not worth riskin injury on the ice..

So you think 60-70mpw will be the ticket for me? Any other advice throw it my way.

My long run pace (in winter) is usually about the same as yours (7:40s to 8). For me, I think consistency and increasing my milage to 60-70 (gradually from 40s-50s) was what eventually got me to sub 3. I didn't follow any one plan specifically but took workouts from Pfitzenger and Hanson which I also think helped me. During marathon buildup a I think a second "mid-long" run / week (usually 12-15 miles) + either a tempo of 6-10 miles (at 6:20s - 6:30s) or intervals (800m - 1200m repeats at 5K pace with short rest) also helped. FWIW, I have kids as well and it is tough (I have to get up at 4 am to get in my mid-long run on a weekday).

The only other things I do that I think helped me were consistent core work + push-ups (3x a week) and ice baths after my Sunday long runs.

I ran a bunch of sub-2:50s on 55 miles per week. 1 LR and 1 mid-week distance run goes a long. Consistency is key.

Yea I'm gonna shoot for 55-60 i think.. What was your mid wk distance run? Also what was your long run? Do i consistently have to put in 20milers? Or do you do 15-19 sometimes?