Miracle 2:30 Marathon Training Plan

The 7aji wrote:

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

he is honestly the only coach who can help you reach your goal

peekay wrote:

You want a miracle training plan that is low mileage?

There is only 1 coach for you

LMAO

This may be doable with good training blocks and of course staying injury free but in my opinion this would be easier to achieve with a peak of 80-85mpw or an extra 5 months training time on your own plan (1 year from now)

LakeShowJoe wrote:

This may be doable with good training blocks and of course staying injury free but in my opinion this would be easier to achieve with a peak of 80-85mpw or an extra 5 months training time on your own plan (1 year from now)

I'm pretty durable thank god. All i ever had was plantar fasciitis early last year when i started structured running mostly because of doing more volume than i was capable of at the time. Believe it or not it was mostly brought on by walking too much, and mostly covering a lot of ground. Then in july, i got a brief issue with IT band syndrome because i mistook forefoot running with toe running that i did for a month before the problems showed up. Neither put me out of running for more than a week though. I do get the initial niggles here and there but nothing to worry about. I credit this to my cross-training.

Thanks for the support! :)

BuyTheDip wrote:

SouthernFriedRealist wrote:

So you spend several hours a week swimming and walking but you’re adamant that you don’t want to run higher mileage?

You’re new to running, so 100mpw would be too strong of a stimulus. But there’s no reason why you can’t run 80ish.

80 a week whilst new to running?!

I think it can be realistic if he backs off the intensity a little bit. He will be almost two years into running and has run three quality days a week along with a TON of cross training.

I think slowly trading out the cross country and daily walks for a little more volume is realistic.

And to the OP, I know you mentioned you think you’ll progress more with intensity instead of volume. But as a new runner, your aerobic system is very underdeveloped. Two and a half hours at sub 5:45 pace requires a nice sized fuel tank and a muscular system that can handle all of that loading and pounding.

Here is a fully detailed training plan to help achieve a Sub 2:30 Marathon. It is directly from my YouTube Channel. I have detailed training programs from 5k all the way up to the Marathon, and a ton of other great Training Videos on there as well. Hope this gives you some insight.

Jason

It might help if I attached the Video!

https://www.youtube.com/watch?v=M6Jg9QUqvU4&t=256s

Jason

That's 25 extra miles to build up to. December is too close and i don't think i'll have time to sharpen for a race by the time my body gets comfortable running that volume but even in this time frame it would be too rushed. I don't see myself realistically going over 70 miles a week this year even when trying to increase my running volume.

We all know your Threshold is what you can run in an hour. OP's 1hr21 half is 75% threshold + 25% aerobic. That's why it was achieved off only 40mpw because the aerobic side didn't need that much development.

A 2hr30 is going to be 40% Threshold + 60% aerobic. Creating that 60% aerobic takes time. The more miles you can do, the quicker you can build it.

Most runners who can run a 2hr30 only manage it after years of training. You run a 2hr30 at CIM and you're in the top 175 or so. You have to have a lot of natural talent to achieve that in your first year of running.

OP has six months to improve his 1/2M time by ten minutes (1hr21 to 1hr11) and then build the aerobic side to complete the distance. Gwen Jorgensen was one of the world's best female triathletes with a lifetime of endurance training when she decided she wanted to try and run 2hr30 at NYC off three months of training at 50-55mpw. She already had the requisite speed with a 53-min 10-mile time. As we know, she couldn't do it and ended up at about 2hr40.

I'm doubtful anyone in the world can achieve this goal in six months off any amount of training.

But hey, good to shoot for the moon. If you miss you might still reach the stars. No shame in setting big goals and going for them.

Hey OP you should post your training on here and keep everyone updated.

Those threads end up being the best ones on LRC, especially if they continue for many months.

You'll end up with tons of people rooting for you too, which might add to your motivation.

Yup, no harm in trying as i mentioned previously i ran my first half marathon in 1:25 having trained for 1:30. It was on a flat trail with loose gravel. In the 8 weeks after that i kinda think i wanted to try sub 1:20 until i saw that the course had 500 feet of cumulative elevation gain (central park) i was stupid to not have known that and only trained on the flats running along the hudson, still beating myself over it. I PR'd by 4 minutes though and i was ultimately only a minute away from my last minute goal. I don't think any goal is worth pursuing if you're not gonna suffer for it with just a little doubt in the back of your mind. It makes you appreciate it even more when you do end up achieving them. Like you said shoot for the moon. No harm no foul.

Unlike my HM training i now have a lot more time and have increased my average weekly mileage by 10 mpw and added one more workout day (tempos) and one extra day of running (6 instead of 5). I'm cautiously optimistic.

Let's see how that time trial goes in august. If i hit 1:12 at least, i'm sticking to 2:30 for the full. If i hit 1:15 i'll aim for 2:34 (the slower end of my goal).

Good idea, i'll bookmark it and update every 4 weeks. I don't think i can update weekly but we'll see. I've scheduled my HM time trial for August 9

- What does your training look like recently? e.g. what have you done this week

- What did you do a week or two before your taper last year?

- Any recent time trials or hard efforts we can get a feel for where you're at.

peekay wrote:

You want a miracle training plan that is low mileage?

There is only 1 coach for you

Yeah! That`s right "peekay" . :) The Master of low mileage magical training. ))

The first runner I coach was a Norwegian and it took me as long time as 2½ month to coach him from a former PR 2:40 to 2:27:30 at marathon. To coach "Below Average" to 2:19 in 5-6 months was a mission impossible when I analyze it afterwards based on the level he had when we started. I don`t say it?s impossible to coach this new guy to a 2:34 in CIM in December but with a 1:21 half now he is at the moment at 2:47 capacity at the marathon. He needs to come down to 1:14 at the half to have a chance of that goal time 2:34. I have done magical coaching before so it`s not impossible. Let`s call it "Mission possible" ))

My running has never been more irregular than these last 2 months my body is so f*cking confused. But for the last 5 weeks or so this is what i have been doing:

Monday: off, 1-2 hour walks

Tuesday: 1 hour run followed by 6x2 all out hill sprints with full recovery, then a strength routine

Wednesday: pyramid intervals between 400s and 1600s depending on the week.

Thursday: 1 hour run, then a strength routine

Friday: 20 min WU, 5 minute plyos, sprint sets designed by V from "Anatomy of a sprint workout to develop raw speed?" thread.

Saturday: 1 hour run

Sunday: Long run 1:45-2:15 hours depending on the week

As i've previously said, i'm stuck in a very hilly location right now, so i'm not confident about paces but i know i've gotten stronger and faster. Average weekly mileage 55-60 mpw roughly.

Peak workout from December HM

3rd sunday from the race: 18 mile long run

2nd sunday from the race: Peak intensity 10 mile long run with 6 miles between 5:55-6:00 minutes per mile.

Then i gradually cut my mileage before the race. Only 18 miles in the week of the race not include the race.

I did my first long run with a 30 minute tempo segment today. 1:40 minutes total of running time. Last tempo effort was 4 weeks ago. Today was very relaxed with a little but of discomfort, its not how i usually feel when doing tempos but i had to adjust to the conditions today. Very hot, hilly, had to dodge a lot of cyclers and cars, there was no sidewalk. Averaged 6:21 per mile for the 30 minute segment. I finished my long run with another hour of running after tempos i felt fine. Definitely could have pushed more but i wanted to play it safe especially since my last tempo was a while ago.

I forgot to mention i walk an hour every day (3.5 miles) except for the long run day. I walk around 7-8 miles on the off day.

Well.....I thought it over fast. My offer is like this: I coach you for free if you reveal your name

and let the coaching be here at LRC week by week and parallell register your training at Strava or another equivalent platform for everybody to see all is for real. One more requirement will be that you promise to keep on the coaching from me after CIM in December and for the next year to come . If you agree to that we try to do the best of it until CIM and then continue the journey 2021. What do you say ?

This goes well with this thread:

https://www.letsrun.com/2004/jkguide.php

Crapgame wrote:

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 have a very good point there. He should start at the shape pace he has right now. Not a goal pace.