sub 3:10 marathon

I know people who can run a 1:25 half marathon but still can't hit 3:10 in the marathon and usually it's due to poor pacing. For a sub 3:10 marathon I would expect a runner to be able to run a sub 1:30 half and preferably pretty consistently. I actually ran a 1:27 PR in the half two weeks before my 3:08 marathon PR so you are in the right range.

In terms of mileage, I built up to 40-50 miles per week during the summer but cut back to the 30s in the fall since I had another full and half marathon as training runs one month prior to the PR attempts. The longer mileage was especially hard because the humidity where I live was totally oppressive with daily dewpoints of 70-80 degrees so I think I got an extra training benefit. On the other hand, I don't think I would have raced as well had I continued with the high mileage throughout the fall. In sum, if you have been running 30+ miles a week consistently for awhile now and build up to the 40-60 range for a short period then you should been good, at least regarding mileage.

Final thing that I will point out -- you won't get sub 3:10 without good pacing! It took me five attempts because on the first four attempts I went out too fast and slowed down considerably in the second half. I didn't totally bonk or anything but the slowdowns were quite noticeable and prevented me from a BQ each time. When I finally ran a 3:08 it was from a 1:36 first half followed by a 1:32 second half....negative splits! During the final 10k almost everyone else was in a death march while I still felt good and was able to burn past them....not a single runner passed me during the second half and there were thousands of runners in this race. Long story short -- ease into your goal pace and save your energy for the final 10k!

Thanks for the advice bro. I actually ran 3:04-3:08 (identity purposes). Ran a 1 min neg split like u was never passed second half. Also ran a 6:50 final mile. Bonked in my first 2 marathons so maybe I was a lil overly conservative.... Anyways I'll see u in Boston.