Marathon training with no speed work so far...now what?

It is too late to have a breakthrough performance, but if you're looking to do you best with what you have, work in some VO2Max, lots of strides, and hill work. But... The real answer is next time do it right from the start. You should always be touching on speed, though it may not be the focus.

Strides 3-4 times a week. And lots of runs within +/-10 seconds of MP.

Depending on your goal time and experience level, I think there is a chance you could still have a solid race.

Erie runner wrote:

Part of it was just having a rough time adjusting to a constant 50 mpw, part of it was that I live in a US city that is on target to break the record for annual snowfall in any US city ever. (Erie, PA)

Either way I have not done much in the way of speed work to build up to my next marathon, almost all the training was 'easy miles' I have less than 6 weeks left before the marathon and with daylight increasing and snow levels dropping getting some speed in is finally an option. (Also I am mildly adjusted to the 50 mpw thing).

With limited time left (especially when considering the need to taper) would anyone recommend something different than Marathon pace? It seems like the obvious place to focus my 'workouts' at this point but I am open to suggestions.

The taper thing is way overemphasized for most runners.

The bang-for-your-buck workout now will be repeats at 10k pace.

What is your goal time? Past PRs?

used to live in Erie. moved from Erie in 1973.

went to Jefferson Elementary on 38th St.

I believe that it is still standing.

ocracoke wrote:

What is your goal time? Past PRs?

Past PR is 3:52 and change. Almost a 9 min mile pace. That was 2 years ago and I run my long easy runs between an 8:10 and 8:40 pace most weekends with every distance in this past year having a PR so it isn't really meaningful.

I am going to aim for a 3:30 but don't have a great grasp of where I am really at.

Word on a Wing wrote:

used to live in Erie. moved from Erie in 1973.

went to Jefferson Elementary on 38th St.

I believe that it is still standing.

Yep still there. I run past it on occasion.

And thanks for the suggestions they seem to be more or less in line with one another with some small variation (fastest recommendation is 10k pace, slowest is marathon pace). I can probably manage to do some variation of both. Marathon pace is possible but tough early in the week as I now generally get 40 miles in my first 3 days (crosss train day 4, then do what I can handle with what is left). I can probably nail down some 10k pace work on day 6 if my body is cooperating and still get some recovery in before the long run on day 1. Would not have been able to manage it earlier but I'm getting closer to it at least.

If it were me, I would do the 10k-ish paced stuff in the middle of the week. Then I would roll the MP work right into the long run. That gives you 2 quality sessions a week and all the others are easy miles to help you recover and gain additional aerobic fitness.

What is a current PR for a 10K or Half?

Punch in your numbers and see what you get:

https://projects.fivethirtyeight.com/marathon-calculator/

It puts me slightly below 3:30 in both cases. The PR's are from summer too so there has been a gap (and some improvement in that time). 3:30 seems like the proper 'area' to place myself in at the start considering 3:25 sounds a bit aggressive and no one is likely going to be holding a 3:27:30 sign.

TMC wrote:

What is a current PR for a 10K or Half?

Punch in your numbers and see what you get:

https://projects.fivethirtyeight.com/marathon-calculator/

Is it legit?

My 35:17 PR 10k = 3:00:00 marathon on 40 mpw

Born and raised in Erie; left in 1981. On visits back, I enjoyed running on South Shore Drive, West and East 6th Sts. and others. Also riding my bike a few times around the Peninsula. Family is all gone now and only a tiny handful of friends still there; doubtful I'll ever get back. Tough town in the winter. Memories! Good luck in your race.

the good runner wrote:

The taper thing is way overemphasized for most runners.

Interesting.

Anyone care to take this on? Trying to master the taper can be a daunting experience.

IndyJ wrote:

the good runner wrote:

The taper thing is way overemphasized for most runners.

Interesting.

Anyone care to take this on? Trying to master the taper can be a daunting experience.

I don't know about mastering the taper, but most recreational runners (like the OP) don't train enough to need an extensive taper.

IndyJ wrote:

the good runner wrote:

The taper thing is way overemphasized for most runners.

Interesting.

Anyone care to take this on? Trying to master the taper can be a daunting experience.

For most people, the taper should mostly consist of cutting the length of the long run.

Race 3 or4 times.

TMC wrote:

What is a current PR for a 10K or Half?

Punch in your numbers and see what you get:

https://projects.fivethirtyeight.com/marathon-calculator/

this is a horrible predictor. Please do not share this again.

McMillan Running Calculator is very good as is the Daniels one.

It IS terrible. it's probably accurate for people who do no tempos, no speed work and long runs at Galloway pace MP plus 2:00 min/mile., it says everyone needs 100mpw to make the same times as Mcmillan.. Not true.

I second the thought this predictor should never posted again.