PR is 85 on 60 miles but would like to give it another go for sub 80.
Can it be done on 8 weeks?
PR is 85 on 60 miles but would like to give it another go for sub 80.
Can it be done on 8 weeks?
It depends on what you've done since your PR. Was your PR a year ago? Yesterday? Have you been running consistently since then?
It took me 1 year to get from 1:25:28 to 1:20:58, but another 2 years to break 1:20.
When I ran 1:25, I did a 5.5 week buildup averaging 60 mpw, followed by a 10-day taper. My key workouts were 3 x 2mi at 6:34-6:37/mile, tempo runs of 3-5 miles at 6:20-6:30/mile, and 6 E + 5mi at 6:37 + 1 mi at 6:10.
1:20:58: Same mileage. Progressed from 3 x 2mi to 3 x 2.5mi at 6:16/mile.
1:20:37: Slightly longer buildup (8.5 weeks). Average mileage 64 mpw. Progressed to 3 x 3mi at 6:11/mile (probably excessive). Raced in terrible weather.
1:17:54: Longer buildup (12 weeks). Average mileage 66 mpw in non-race weeks. Key workouts were a 4x HMP repeat (with initial MP and closing 10K/5k elements) and a long MP tempo with a fast finish. Progressed to 2mi at 6:25/4 x 2mi at 6:11/shorter stuff under 6:00/mile; and 10mi at 6:22/mile plus a final mile at 5:53. Raced in perfect weather in a pair of Next%.
That's not a plan, but it might give you an idea of where you'll need to go in your training to get from 1:25 to sub-1:20.
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