I am wondering how best to spend the last 6 weeks or so of marathon training.
Background:
- 15 time marathoner (last one was 2011)
- 2:45 PR about 10 years ago
- I’ve always been a low mileage runner (PR was probably on 55-60 miles/week)
- Took a few year hiatus since 2011 with the occasional 5k, a string of injuries from trying to be a hero, and *a lot* of zero mile weeks
Now going for a BQ-5 (which means 3:05 for me). Building my training around what I’ve learned and what has worked during my former marathon training. That means:
- Keeping mileage at about 50 average (peak at 60) / 5-6 days a week running
- Intensity level fairly high and all running is +/- 8% of MP (a few miles at the end of runs may be faster)
- Hard 10 miler at MP-30 secs is a staple workout (almost every week)
- 3+ 20 milers are very much needed with the mental benefit being a key part
- Go for 1-2 “depletion†runs of 16+ with no gel/water during the run once the humidity subsides
- Drop the weight I gained during the hiatus (about 15 lbs; down 12 so far)
- Day after the long run is a shorter tempo run to push tired legs a little more
If I get the BQ I do intend to increase mileage, but that isn’t on the agenda now since the race is getting too close. After I decided to run a fall marathon, I had 12 weeks to get the training in from a starting point of 1-2 runs a week so focused on the structure above. Took me four weeks to get up to 50 (and a lot of ice).
Current plan is:
- Peak mileage four weeks out (including hardest long run with ~10 at MP)
- Last long run two weeks out
- Two week taper
- Not to introduce anything new
Specifically, should I:
- Maintain training plan and peak mileage 3-4 weeks out? (this is my current plan)
- Throw more workouts in? (e.g. mile repeats)
I’m hoping to hold 7:00 pace through 17 then see what happens (I’ll either speed up or slow down). Main focus is hitting BQ-5.