Miracle 2:30 Marathon Training Plan

Wednesday July 8: 1x400, 5x800, 1x400 GPS watch says all 80s were done in 1:24 despite previous ability of 2:36 easily on a track. 400s run in 1:24. Track stopwatch would be more reliable

Friday July 10 Tempo: 3 miles at 6:17 pace

Sunday July 12 Long Run w/ 4 "fast" miles: average of the "fast" miles was 6:32 pace.

Future interval workouts will be on a track that i have access to where i'm living now.

jack spear mpr wrote:

31 and concerned wrote:

By schedule , I mean posting last's week's workouts. Not planned workouts for the future - actual results of week to week training.

we've tried getting him to do this. He has thus far refused. No idea why.

I said sometime earlier forgot when that by the time i run the marathon in december if it even happens, i'll post my logs. I don't want to clutter the thread with random workouts. I want to have it all organized later. I just posted an example of last week's workouts. Don't know what it's worth anyway.

31 and concerned wrote:

By schedule , I mean posting last's week's workouts. Not planned workouts for the future - actual results of week to week training.

Agree. I would be much easier to read something like this:

Week of June 8th:

M: Rest

Tu: 8 Easy

W: 2mile WU 400/800/1200/800/400 with equal rest (1:15/2:30/4:45/2:30/1:15) / 2mi CD

Th: 8 Easy

F: 2mile WU/ 3mile Tempo(6:39,6:29,6:29) 2 mile CD

Sa: 8 Easy

Su: 12 Easy

TOTAL: 49 miles

Week of June 14th;

M: Rest

Tu: 8 Easy

W: 2mile WU 400/800/1200/800/400 with equal rest (1:15/2:30/4:45/2:30/1:15) / 2mi CD

Th: 8 Easy

F: 2mile WU/ 4mile Tempo(6:17,6:17,6:17,6:17) 2 mile CD

Sa: 8 Easy

Su: 16 Long

TOTAL: 54 miles

Week of June 21st:

M: Rest

Tu: 8 Easy

W: 2mile WU 400/800/1200/800/400 with equal rest (1:15/2:30/4:45/2:30/1:15) / 2mi CD

Th: 8 Easy

F: 2mile WU/ 2mile Tempo(6:00,6:00) 2 mile CD

Sa: 8 Easy

Su: 12 Long w/ 3 miles MP (6:30,6:30,6:30)

TOTAL: 48 miles

Week of June 29th:

M: Rest

Tu: 8 Easy

W: 2mile WU 400/800/1200/800/400 with equal rest (1:15/2:30/4:45/2:30/1:15) / 2mi CD

Th: 8 Easy

F: Rest (too hot and humid)

Sa: 8 Easy

Su: 16 Long

TOTAL: 46 miles

Week of July 6th:

M: Rest

Tu: 8 Easy

W: 2mile WU 400/800/1200/800/400 with equal rest (1:15/2:30/4:45/2:30/1:15) / 2mi CD

Th: 8 Easy

F: 2mile WU/ 3mile Tempo(6:17,6:17,6:17) 2 mile CD

Sa: 8 Easy

Su: 12 Long w/ 4miles MP (6:30,6:30,6:30,6:30)

TOTAL: 49 miles

Holy mother of god. I was supposed to do

400,800,800,1600,800 today all at 5:14 mile pace on a track for the first time. This is my first time doing intervals on a flat 400 meter track since late february. And i was struggling to finish 400 meters in 1:21. I couldn't even run farther than 600 at that pace. My most recent intervals on the road in france with a bit of hills, were in 84 degrees at worst. Today the weather was 106 degrees real feel 118 no joke. Dubai is hot as hell. Go check a weather app. Instead of bagging the workout I just did 8x400 at 1:21 pace or whatever i could hold. I averaged 1:21 thankfully. It's not going to get any better this summer. So what do you guys think i should do? If i'm aiming to finish splits at 1:18 and keep that pace for up to 1600 meters how much should i adjust it? It's more important for me to keep the splits even, and if i can finish a 5:14 mile in this kind of workout by how many seconds should i slow these down?

A poster on this site brought up a question about what happened to this goal. It's still the plan but i'm pushing it indefinitely obviously because i don't know when regular races will come back. By regular i mean no masks at the starting line. I'm going to focus on triathlon and maintain and build some running fitness until I pick back up and have a race to focus on. If i were to guess, i'm hoping that I could do the marathon as either Boston next year or somewhere in europe in may. I've bookmarked this thread and will revive it when i'm ready. For those who are still interested in this goal of mine haha thank you for caring and I hope this post is a good enough update.

Good luck :)

I hope I don't regret this and it gets f*cking cancelled too but buckle up we're going to Houston. Stay tuned.

I believe I was that poster. That gives you 4 months. I’m curious, is sub 2:30 still the goal?

*2:30-2:34 and yes i am maintaining that goal. I have the rage of an overblown pandemic to fuel me to run that time.

Did you end up hitting that 1:10 HM in the buildup to this point? What has your training looked like?

????? that plan went to sh*t. I arrived in dubai and the dew point was 80-85 F all the way until early september. I canned that plan, kept my mileage but ran indoors on a curved treadmill, then cut easy runs and did only quality along with a triathlon based plan to get stronger and i did strength and gymnastics too. I went that route because I wasn't expecting to have a race any time before April and I don't wanna get stale before then. That has gone very very well so far.

But I had another f*ck it moment and am gonna go for the houston marathon. Fingers crossed it does happen. I will be in the first corral. If it gets cancelled again, i'll probably go back to that triathlon base but up the running volume a bit. I'm signed up for the copenhagen marathon in mid may as well so they are spaced safely apart.

I'm starting in the first week of october going for 15 weeks as it will coincide with me moving to a drier country where I can run outside and not turn my feet into bricks running on treadmills anymore.

Maybe I should create a new thread and call it "2:30 Marathon Miracle Plan: Houston Edition". What do you think?