Spring Marathon Pace Suggestions

Training Advice/Discussion Marathon

6 years ago 04/05/2018 6:34pm EDT

Would appreciate some help! I am running the Glass City Marathon (Toledo, OH) in 3 weeks and the goal is to go Sub-3 hours and BQ for the first time. I have been planning on running even 6:50/mi splits but my recent 10k race indicates I may be more fit.

I ran a 34:50 10k 2 weeks ago and have been averaging 50 miles over 14 weeks of my marathon training - topping out at 62 miles last week. I’ve run 22 miles on three occasions and 20 twice. I’ve also run 17 miles with the last 10 at or quicker than 6:50/mi pace.

Looking for input on pace strategy and whether it’s feasible to run 6:40-6:45/mi pace.

6 years ago 04/05/2018 6:50pm EDT

re: ATthru

Depends on how much you care about the BQ vs wringing out every bit of a PR, because if you guess faster and you're wrong the whole thing can fall apart real quick and you could struggle bus in over 3:05.

If I were you I'd go out at 6:50 and blast the last 10k if I feel great. Best compromise.

6 years ago 04/05/2018 6:52pm EDT

re: ATthru

ATthru wrote:
Looking for input on pace strategy and whether it’s feasible to run 6:40-6:45/mi pace.

I doubt it. Average of 50 miles over 14 weeks is not a lot. More like 60-65 miles over 14 weeks would be more realistic. And like 24 weeks over 50 miles per week. If you were more like 80 miles a week you should be thinking about 6:25/mile pace for the marathon.

I think 6:50 might be doable with your mileage and 5:45/mi in a 10K. It will be close. I'm pretty sure you'll get your BQ if you play it safe and hopefully make the cut.

5 years ago 04/25/2018 4:11pm EDT

re: ATthru

thank you both for the input. below is from the race. felt great final 10k.

Interval Time of Day Chip Time Chip Pace Gun Time Gun Pace

Start 7:08:38AM

4.3 Miles 7:38:06AM 00:29:29 06:52 min/mi 00:29:34 06:53 min/mi

6.7 Miles 7:54:11AM 00:45:34 06:48 min/mi 00:45:39 06:49 min/mi

9.4 Miles 8:11:59AM 01:03:22 06:45 min/mi 01:03:27 06:45 min/mi

12.9 Miles 8:35:57AM 01:27:19 06:47 min/mi 01:27:25 06:47 min/mi

15.5 Miles 8:53:53AM 01:45:16 06:48 min/mi 01:45:21 06:48 min/mi

20.9 Miles 9:29:59AM 02:21:22 06:46 min/mi 02:21:27 06:47 min/mi

23.8 Miles 9:48:41AM 02:40:04 06:44 min/mi 02:40:09 06:44 min/mi

Finish 10:03:54AM 02:55:17 06:42 min/mi 02:55:22 06:42 min/mi

5 years ago 04/25/2018 4:18pm EDT

re: Drew.c.williamson@gmail.com

I'd still say that's massively conservative.

I ran 2:46 on about 40mpw with a 35:24 10k PR.

You could be looking at a big, big PB this autumn I'd say. Since the BQ is already in the pocket, nothing to stop you just going for it. Eyes out all the way.

5 years ago 04/27/2018 4:42pm EDT

re: Drew.c.williamson@gmail.com

Drew.c.williamson@gmail.com
wrote:
thank you both for the input. below is from the race. felt great final 10k.
Interval Time of Day Chip Time Avg Pace Split Pace
4.3 Miles 00:29:29 06:52 min/mi 06:51 min/mi
6.7 Miles 00:45:34 06:48 min/mi 06:42 min/mi
9.4 Miles 01:03:22 06:45 min/mi 06:36 min/mi
12.9 Miles 01:27:19 06:47 min/mi 06:51 min/mi
15.5 Miles 01:45:16 06:48 min/mi 06:54 min/mi
20.9 Miles 02:21:22 06:46 min/mi 06:41 min/mi
23.8 Miles 02:40:04 06:44 min/mi 06:20 min/mi
Finish 10:03:54AM 02:55:17 06:42 min/mi

I fixed your result to include the pace for each split, although it assumes by 4.3 miles they meant 4.30 and not 4.33 or something.

So it looks like you started slow, felt it was too easy, then slowed again rather early before realizing you were almost done and pushed it in.

I'd say you should be able to run 2:50 next time around assuming you get a little fitter.

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