3hr marathon with minimal training

Well judging from what was said on the other post you should be under 3 easy with that kind of 10k time. I would just make sure to do a long run of over 2 hrs. and a long MP run and you should have it. Good luck!

33 min. 10km should put you approx. 2:30 to 2:40 if you put in optimal training and depending on the day, weather, your physiology, muscle fibre types, luck etc.

If your goal is to just break 3 hours, then you should be fine.

A few years ago I ran a marathon after 8 weeks of 50 miles per week. A couple of weeks before the marathon, I raced a 10K in 35+ minutes.

Despite going out too fast (1:23 at the half), I still hung on to break 3 hours.

Unless you go out way too fast, you should have no problem breaking 3 hours off of 33-minute 10K speed. To put things in perspective, you need to average 6:52 per mile--which is over 1:30 per mile slower than your recent 10k race. A 3-hour marathon pace should feel quite easy. You're basically looking at a longer-than-usual long run.

Remember Lydiard's MINUTES (weekly) base phase program:

60 90 60 90 60 60 120+

run those durations (in minutes) each day, maybe extend the 2-hour day to 2:30 and you will be fine. Go out the door, look at your watch, and just go for the scheduled time.

ENJOY it.

You have over 2 months to build this base which Lydiard suggested should be 10 weeks. You should be fine.

thank you for all the responses. it's very nice to get good feedback; and at the same time you've really given me some good motivation.

thank you.

I had a fat ex-runner roomate who rant 2:55 off of 6 miles total running in the year prior to the race. He also did absolutely zero cross training (unless you count pick-up basketball as cross training). I found this feat to be utterly amazing---he was sore as hell, but unimpressed with the time.

ok, so telling me that your roommate who never ran, but ran fast, is not that helpful. i mean, that's awesome that he was able to do that, but gee whiz. you're right, it is amazing, but i was asking for help.

Try to get in 4 or 5 runs around 2:15---2:40.Do them slooow.

90 minutes will be too short.

If it makes you feel better I am running N.Y.C. and have done all my training thus far on 800 metres of trail.

That includes runs up to 2:30.

Good luck.

so, hearing that someone can run under 3 hours off of next to nothing is good to hear i suppose. i didn't see it at first, but to know that i'm training does help me.

as for the 4-5 2:15-2:40 runs...i don't think i'll have the time to fit it in my schedule. i know people probably have crazier schedules than i do, but i just doubt i could fit it in. i think i will stick with the 90min runs, but possibly on sunday i will go longer than 2 hrs.

just my thoughts, what's anyone else think?

Josh,

Here is what I would say if you were an athlete I was coaching.

Write your college coach - he might be able to help. LOL We all miss you here.

Later

better yet, join Club Dirt. I need some guys to run for me at the LHU Invite 10k..oh wait ur in Bangkok..haha.

take care buddy

Hey man, I won the Bangkok Marathon in 2002. My PR is 2:18. I live in Bangkok (Sukhumvit). Gimme a call, I will advise you about your training in Bangkok if you want to listen.

09-457-6070.

Jason.

I didn't get much running in on a trip to Bangkok a few months ago, but I got me some nice custom-made suits. Suuuuuu-weet!!!!!

Bangkok's custom made suits are complete SHIT. The reason they call them "24 hour suits" is because that's the maximum time before a seam comes undone. Hong Kong's tailor's are much better.

hey, if you are up for having a running partner slower than you, i would love to run with somebody. i'm going crazy running around on streets and on boring loops.

You say that you will do 70 miles per week. All you have to do is include some decent long runs within that.

As a 33 minute 10k runner you should piss in sub three.

Do not Kid yourself you can Do it without running long.

dirt,

yeah, if i wasn't in the land of thighs right now i'd probably help you out at lhu. hope things are going well for ya.