Please send me your training logs or plans or tips for 2:45 training.
Please send me your training logs or plans or tips for 2:45 training.
My marathon PB is 2 minutes slower than that, but ran it with not much of a build up(just did it in the middle of a base phase). During that training though, the main workout I would do would be 10 miles steady(looking back it was 10% give or take of marathon pace) usually over hills. For me long tempo runs at around marathon pace seems like the best workout for marathons. Just my 2 cents.
Thank you! My PR is 2:50 and I've run 2 marathon, around 50ish miles. I'd like to increase my weekly mileage and think that'll help.
What were some of your key interval workouts?
What was your best long run or other peaking workout?
Thanks so much for the help. It's nice to find other females on here around the same pace.
6 key workouts:
3, 4, 5x 2 miles at current half marathon pace (400m jog between)
3x 3 miles, 3x 4 miles, 3x 5 miles at marathon pace
The 3x 5 mile can be a final long run 3 weeks prior to your race.
Warm up 3-5 miles. Then 3x 5 miles at MP with a 2-5 min jog between.
2:45 female wrote:
Thank you! My PR is 2:50 and I've run 2 marathon, around 50ish miles. I'd like to increase my weekly mileage and think that'll help.
What were some of your key interval workouts?
What was your best long run or other peaking workout?
Thanks so much for the help. It's nice to find other females on here around the same pace.
This was during my base phase so I was just doing easy mileage with some steady runs thrown in there when I felt good. Also my mileage during that time was about 70-80 MPW.
excellent. Helpful and straightforward. Thanks!
2:45 female wrote:
Thank you! My PR is 2:50 and I've run 2 marathon, around 50ish miles. I'd like to increase my weekly mileage and think that'll help.
What were some of your key interval workouts?
What was your best long run or other peaking workout?
Thanks so much for the help. It's nice to find other females on here around the same pace.
70-80 miles/week & thinking about 1 or 2 doubles/week is a good place to start. No need to overthink marathon training. 1 mid-week workout with intervals around threshold pace. 1 long run with some spice. strides 2x/week. everything else easy. work hard on workout days. recover on easy days & put the miles in.
Mid-week- 12-15 x 1km @ T w./ 1:00 rest, 6-8 x mile @ T w./ 1:00 rest, 5 x 1.5 miles, 4 x 2 miles, 3 x 3 miles, etc.
Long runs- tempos of 8, 10, 12, & 15, spread out in the build up. So those runs are in the 16-22 mile range with the tempos at goal marathon pace. 2 x 4-6 miles @ GMP. 2-3 up, 4 @ T, 1 hr run, 4 @ T, 2-3 down. Alternating miles, 2-4 up, 6-10 x (1 @ M, 1 float), 2-3 cool.
Your short distance PRs matter too. I wouldn't go all in on 2:44:59 until your 5k is close to 17:00 & your 10k is around 35:30. Half should be 6:00 pace at the very least. You should be able to knock on the door of 6:00-flat pace for 10 miles. When you can hit 10 @ 6:00-flat in training, in a 20 miler, and it feels comfortable, then 2:40 is in play.
Why are people doing fast intervals when training for marathon? Anything faster than somewhere between HM and M pace is unnecessary.
I sent e-mail to Lydiard in 1986 wrote:
Why are people doing fast intervals when training for marathon? Anything faster than somewhere between HM and M pace is unnecessary.
Fair comment. However, if the short PRs are important, they won't come down running no faster than HM pace.
NERunner53 wrote:
Your short distance PRs matter too. I wouldn't go all in on 2:44:59 until your 5k is close to 17:00 & your 10k is around 35:30. Half should be 6:00 pace at the very least. You should be able to knock on the door of 6:00-flat pace for 10 miles. When you can hit 10 @ 6:00-flat in training, in a 20 miler, and it feels comfortable, then 2:40 is in play.
You can be a bit slower but yeah for a lot of people, some faster running is valuable. You don't need to bang it out every week but hitting 5k/10k pace in training on a regular basis is useful in building your general aerobic engine. When it is time to get ready for the marathon race, you replace that work with the more marathon specific stuff (i.e. 10 miles at MP pace). Google Steve Spence for the idea of doing some speed training early and then moving into the endurance stuff.
For a person running 50mpw, the biggest gains will be getting to 70-80mpw. That is a level that most people can handle given time. Some people thrive on a lot more. A lot of people break down.
I sent e-mail to Lydiard in 1986 wrote:
Why are people doing fast intervals when training for marathon? Anything faster than somewhere between HM and M pace is unnecessary.
The handle... xD
123 5 wrote:
I sent e-mail to Lydiard in 1986 wrote:
Why are people doing fast intervals when training for marathon? Anything faster than somewhere between HM and M pace is unnecessary.
The handle... xD
+1
Back in 1991 I ran 2:45, 2:47, and 2:43, all on honest courses, during a period of five months at age 33 with a pretty unstructured training program. I was running 75-90 mpw, mostly in runs of 8-12 miles per day at a fairly easy pace. I did one long run each week that ranged from 15 to 23 miles, usually with at least some of it at a moderately hard pace. And I usually did 4-6 quarter-mile intervals one day per week, the only day that I ever doubled. (I hated intervals with a passion.)
Caveat: I am 100% slow-twitch and the only person I ever knew, male or female, who could run 2:45 for the marathon but never broke 18 minutes for 5K. I had no speed at short distances but could maintain almost my maximum pace for a very long time. I was also entirely self-coached and had no idea what I was doing. It worked for the marathon, at least for a short time.
That's awesome. Obviously I am not of 2:45 caliber but I'm the same way. I ran 2:58 in Chicago last year and just broke 19 in the 5k a month ago after several attempts, including my one and only DNF (a 5k!)
I sent e-mail to Lydiard in 1986 wrote:
Why are people doing fast intervals when training for marathon? Anything faster than somewhere between HM and M pace is unnecessary.
Just an FYI I wasn't advocating for a ton of speed work in a marathon build. Just laying out where 5k/10k should be at. Strides 2x/week is for turnover. Main workouts are in the threshold-MP arena. Maybe 1-2 times some 300s or 400s in a build for maintenance.