How many mpw do you think an average male runner would need to run to go under 3:10? Assume this is a person with some marathons under the belt but not a firmer cross country star with a bunch of speed from long ago.
And this is the average across the 12-15 weeks before the marathon.
My guess/estimate is around 50 mpw. But I want to hear from others on this.
I did a sub-3 off 45, and I consider myself pretty average, so I go with 30-40 for sub 3:10
Did a 2:59 off of 25mpw average in the 12 weeks before. I took a week off toe ski. Probably like 12% body fat, 180 lbs. 32 years old. Just ran tempos from 6 miles to 13 miles. A couple 20-25 mile long runs. Easy peasy.
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