Hi all. I’m planning on running a fall marathon later this year and would like to run sub 2:30. I need help with workouts, timing of workouts, peaking, hydration/fueling, etc. I have no prior marathon experience and very limited knowledge about what’s needed for the distance. I know of some standard workouts like 20+ long runs, 8-12 mile tempos, 4x2 mile repeats, 3x3 mile repeats, fartleks, etc. added with a bunch of mileage, but I’m unsure how to structure the workouts into a training cycle with other factors considered such as mileage, weather, and terrain. The most I’ve run is 78mpw, for only one week, earlier this year while training for my first half marathon – I was trying to run sub 1:10, but came up short. There’s a decently long thread about it below, for anyone wanting to know a little more of my running background.
http://www.letsrun.com/forum/flat_read.php?thread=8462046
I ran 1:11:22 for my first half in January, took an easy week of running, and then trained another 5 weeks before running another half marathon in 1:12:01. The 2nd effort was in hot and humid conditions and I had to stop about 2 miles from the finish to tie my shoes. I took off a week of running after the 2nd half marathon and slowly started up for track. It was harder than I thought to get my track legs back and only managed to equal my 14:54 5K PR late May – albeit, I probably could’ve run a bit faster considering I closed in a 65. I took a month of no running and traveling after this race and started back up 6 weeks ago.
This is my 7th week of training and I want to begin workouts. I’m targeting the ADP for Chicago, although I haven’t applied for it yet. This will mean I have about 12 weeks left of training. If anyone has any favorite fall marathons that I should consider, besides Chicago, and are still open, please let me know. Side note – I’m already registered for the Houston Half in January. Here is how the last 6 weeks have gone:
Week 1: 43mpw (M7, T8, W8, TH7, F7, S6, missed 10-mile long run)
Week 2: 54mpw (M7, T8, W7, TH7, F6, SA12, SU7)
Week 3: 65mpw (M4am, M8pm, T9, W4am, W7pm, TH7, F7, SA13, SU6)
Week 4: 72mpw (M5am, M8am, T10, W9, TH8, F5am, F7pm, SA14, SU6)
Week 5: 72mpw (M11, T12, W10, TH9, F7, SA15, SU8)
Week 6: 80mpw (M5am, M10pm, T10, W8am which includes 16:10 4th of July 5K, W5pm, TH11, F7, SA16, SU8)
Week 7: Goal – 84mpw (M12, T5am, Tpm – pending 10, W11, TH5am, TH9pm, F7, SA17, SU8)
All of the runs have been between 7:01 and 7:teens, except a few runs during the week as well as for the long runs starting on week 4 and onward, which were between 6:43-6:57 overall average. The morning runs are 7:23-7:35 overall average. I would like to increase the mileage by 4mpw until I reach 100 and then I’ll assess if I’ll continue to increase mileage weekly or hold for a few weeks and then increase again. I’m open to any ideas and advice. Side note - my right glute has been a bit tight the last couple of weeks while I run or even walk around, but the tightness comes and goes. Anyone experienced this before? I’m not sure if this is from the increased mileage, but it does cause discomfort. Thank you!