Sub 2:30-2:25-2:20 what does it take training wise? 26.2

The training is the same for each of those times. The only thing you need to consider is what kind of pace to begin with when you race.

bambam wrote:

I ran 2:29 doing about 65 mpw. Typical week for me:

Mon: AM 10-12km tempo - HM effort PM 5km easy

Tues: 7km easy

Wed: AM 8-10x1km around 3:15-3:20/k PM 10km Fartlek, efforts at around MP

Thurs: 7km easy

Fri: AM 30km long run, usually steady pace building to fast finish if feeling good PM 5km easy

Sat: Rest

Sun: 7km easy with strides/short hills.

Didn't do any lifting/core. No specific MP running.

Ran 70:50 HM about 6 weeks out.

Typically ran about 3200-3500km (2000-2200miles) per year.

This sort of training is about what got me to 2:24. This is an age-old question with no correct answer - it all depends on your individual talent/situation. Many variables. Just put the miles in however works for you. Big difference 2:30 to 2:20. For most good-average club runners, 2:30 is often doable off ordinary XC training 30-50mpw. Not so 2:20. In my own mind, I might have gone 2:20 with sustained 100mpw, but I was never dedicated enough to try because I was not interested in 2:20 - I wanted 2:15 or better. Costs vs benefits.

Wow, very impressive times. I could imagine myself doing a 15mi run in 2hrs but doubt I could pull off a 2:28 marathon.

How long was this training block?

Are you taking age into account? I used to run with a club of 30 year olds and even if we did 80+ mpw I doubt any of us could've broken 2:30 off that alone. The one exception was a guy who was a former D1 soccer player who put in 90-100 and ended up with a PB of 2:23

wikid pissah wrote:

For marathon (not 800)

Sub 2:30

Sub 2:25

Sub 2:20

What does training look like?

Everything from mileages speedwork

Test races at other distances

Let the discussion begin

110-140 miles per week and some consistent speed workouts; some of the running should be fast and some should be really easy; make sure to get down to race pace regularly on longer runs.

50-70 MPW getting under 2:30. It took a few attempts so be patient. There are so many factors you can't control.

If you are only in 2:30 shape, and you get a hot or windy day you are going to need to repeat the cycle and find a better day or race.

It took me 3 cycles to honestly get in 2:30 shape. Repeating each training cycle was easier and easier.

I think running 3Q from Daniel's book works, but you have to be realistic with paces and slow down 10-15 seconds per mile. I found by the end of the training cycle I could actually hit the paces, but you need to be careful not to run your marathon during the workouts.

I felt that 2Q worked better for me...once I was in great marathon shape. Running a quality day on Wednesday and Saturday really helped me focus and gave me time to adapt. I think the longer marathon paced intervals worked best for me. 3 x 2 mile or 2 x 5K growing into 5 x 2 Mile and 4 X 5K. I had to start with Mile repeats and build slowly. Eventually you can run 1 mile in-between each effort to make the sessions feel like a marathon workout.

This was at age 41 for me.

I don’t mean to be rude but I have to object to the concept that most good/average club runners can run under 2:30 on 30-50 mpw. Anyone who is running in the 2:20s on let’s say 40 mpw is a unique and rare talent IMHO. Likely someone who could be national to world class if they put in the requisite work.

Wow. How many years of running experience did you have before this?

Sorry just seen this reply, each line on my post of workout progression represented one week, so 16 weeks in total.