Miracle 2:30 Marathon Training Plan

Lot of constraints you're introducing ...

- I want to run 2hr30-34

- I want to do it in December

- I don't want to run more than 60-65mpw

And your current numbers point to a 2hr45 marathon. Both the 5:01 mile PR and the 1hr21 1/2M.

The only question I have is ... how much time do you have available to train? The mileage you can do is constrained by that, not by a number says you need to run.

Generally though my advice would be to work on your speed from now through July then build endurance off the back of that with tempo runs at marathon pace once or twice per week. Start the runs slower than goal pace (e.g. 6min mile) and the speed will build. Very easy recovery runs on other days to improve fat-burning and see where that takes you to.

You want a miracle training plan that is low mileage?

There is only 1 coach for you

If you are just going to pick random a number as your marathon pace, why not train for 5:30 pace?

WickedGoogly wrote:

If you are just going to pick random a number as your marathon pace, why not train for 5:30 pace?

It's not random, 5:45 pace is 2:30 marathon pace and since i have a 4 minute window i set for myself, i'd train on the faster end and give myself a little cushion if i slow down a bit in the race.

peekay wrote:

You want a miracle training plan that is low mileage?

There is only 1 coach for you

No, no, and no. I'm not gonna fall the coach js bullshit

Uhhh wrote:

Lot of constraints you're introducing ...

- I want to run 2hr30-34

- I want to do it in December

- I don't want to run more than 60-65mpw

And your current numbers point to a 2hr45 marathon. Both the 5:01 mile PR and the 1hr21 1/2M.

The only question I have is ... how much time do you have available to train? The mileage you can do is constrained by that, not by a number says you need to run.

Generally though my advice would be to work on your speed from now through July then build endurance off the back of that with tempo runs at marathon pace once or twice per week. Start the runs slower than goal pace (e.g. 6min mile) and the speed will build. Very easy recovery runs on other days to improve fat-burning and see where that takes you to.

Thanks, do you suggest, i continue with the sprints, or should i just continue with the pyramid intervals i've been doing?

I ran 2:51 my first marathon, then 6 months later I ran 2:27. I averaged less than 60 miles a week during that training block (not counting a month that I was injured)

I think I have some ideas. Put up an email or phone number that I can contact.

How does that make it any less random?

You seem to have big goals yet aren’t willing to put in the requisite training to achieve them. I’m not sure anyone is going to be able to come up with a miracle program that is going to allow you to run 5 minutes faster than twice your HM PR twice off of 12-17 more miles a week in your first marathon.

goooooodluck wrote:

I ran 2:51 my first marathon, then 6 months later I ran 2:27. I averaged less than 60 miles a week during that training block (not counting a month that I was injured)

I think I have some ideas. Put up an email or phone number that I can contact.

Yes, i'd be very interested!

Email:

Thanks! :)

highhoppingworm wrote:

You seem to have big goals yet aren’t willing to put in the requisite training to achieve them. I’m not sure anyone is going to be able to come up with a miracle program that is going to allow you to run 5 minutes faster than twice your HM PR twice off of 12-17 more miles a week in your first marathon.

You would have said the same thing if i was asking for advice to run a 1:21 HM off of an average of 40 miles per week. When i started my 10 week training plan for that race, i couldn't run a 400 faster than 1:30. Of course there are physical limits on what you can do in a certain span of time, but unless you believe you have the inherent ability to do it and are willing to push, then you'd never achieve anything, ever.

Don't take it the wrong way, but what i hope to achieve among several things in my running career is that negative mindset people like you have about what is or isn't possible. Just because no one has tried it, or others have tried and failed, doesn't make it impossible. I hope that i do end up running that 2:30 marathon in december to come back here and show you that it is possible, and hopefully inspire you to set some similarly lofty goals relative to your achievements :)

The 7aji wrote:

WickedGoogly wrote:

If you are just going to pick random a number as your marathon pace, why not train for 5:30 pace?

It's not random, 5:45 pace is 2:30 marathon pace and since i have a 4 minute window i set for myself, i'd train on the faster end and give myself a little cushion if i slow down a bit in the race.

But why not shoot to break 2:25...or better yet, 2:20? I mean, if we can pick a goal and train for those paces why limit yourself to 5:45 pace?

OP's post is crazy similar to "Below Average" who wanted to OTQ on ~65 miles per week.

A chance for redemption for Coach JS??!

Crapgame wrote:

The 7aji wrote:

It's not random, 5:45 pace is 2:30 marathon pace and since i have a 4 minute window i set for myself, i'd train on the faster end and give myself a little cushion if i slow down a bit in the race.

But why not shoot to break 2:25...or better yet, 2:20? I mean, if we can pick a goal and train for those paces why limit yourself to 5:45 pace?

Current ability and self inflicted time constraints. If I achieve that 2:30 marathon, then 2:20 would be my next goal. Its your choice to set a ceiling for your abilities

I think you are missing the point. It would be one thing if this post simply laid out a goal and asked for help getting there from a training and timeline standpoint. Instead you Proclaimed you will run no more than 65 miles a week and need to accomplish this goal and December. The work and patience you are willing to put into this seem incompatible with the lofty goal you set out.

If you come back in December having run a 2:30 marathon on 60 miles a week average after starting with a 1:21 HM on only slightly less mileage I will be honestly dumbfounded.

I wouldn’t call dealing in reality a “negative mindset”. Running rewards consistency, an analytical approach to training and hard work...

Not “positive mindset” as you seem to hope.

Doesn't your current ability indicate that you can barely break 3 hours? A 1:21 half ??

Either there is something you've failed to disclose (perhaps a previous 2:3x marathon) or you are being unrealistic in your goals.

Besides that, is it wise idea to base your training off a goal pace? Shouldn't your training be based on your current ability? Can you currently run 10 miles at 6 minute pace?

You also seemed to have missed that i'm a relatively new runner with not a lot of conditioning. I should have mentioned that i also strength train twice a week, swim an hour 3 times a week, and cycle for 15-20 minutes before every run. I walk 3.5 miles after every run. I don't know why i didn't mention that sorry. But i did all those other things to make me more durable but not necessarily add to my running so in either case i don't think it would have been beneficial to mention them. Oh and i'm 24 years old.

People are really focusing on the mileage here maybe because most of LRC promotes high mileage. 65 or 70 that specific mileage doesn't matter. I wanted to ballpark and put a number because i know most people are going to put insane sh*t like 100 miles minimum. It doesn't take a genius to tell that, that is a one way ticket to a stress fracture.

To amend my initial post, those guidelines should be a framework but not necessarily rigid. I know many people have run much faster times on less mileage so i know its possible. I just wanted to discourage posters from suggesting i run high mileage when i've never run more than 60 in a single week before.

I know your trying to be realistic, but hopefully what i just said, would show you that we might be on the same page. I'm just asking that you have a little faith and suspend your disbelief. With that said, do you have any suggestions on what i should do to reach my goal?

highhoppingworm wrote:

I think you are missing the point. It would be one thing if this post simply laid out a goal and asked for help getting there from a training and timeline standpoint. Instead you Proclaimed you will run no more than 65 miles a week and need to accomplish this goal and December. The work and patience you are willing to put into this seem incompatible with the lofty goal you set out.

If you come back in December having run a 2:30 marathon on 60 miles a week average after starting with a 1:21 HM on only slightly less mileage I will be honestly dumbfounded.

I wouldn’t call dealing in reality a “negative mindset”. Running rewards consistency, an analytical approach to training and hard work...

Not “positive mindset” as you seem to hope.

+1

I only say +1 wrote:

highhoppingworm wrote:

I think you are missing the point. It would be one thing if this post simply laid out a goal and asked for help getting there from a training and timeline standpoint. Instead you Proclaimed you will run no more than 65 miles a week and need to accomplish this goal and December. The work and patience you are willing to put into this seem incompatible with the lofty goal you set out.

If you come back in December having run a 2:30 marathon on 60 miles a week average after starting with a 1:21 HM on only slightly less mileage I will be honestly dumbfounded.

I wouldn’t call dealing in reality a “negative mindset”. Running rewards consistency, an analytical approach to training and hard work...

Not “positive mindset” as you seem to hope.

+1

Username checks out hahaha