34 yo male who’s been running for 20 years. Finished my first marathon in May (2:40:58 hilly, awful weather) off of around 50 mpw following JDs 2Q program. I’m looking to up the mileage and swing big next year. What’s possible?
A few notes:
- had very little linear training since HS until this year
- PRs were off of 30-40 mpw aside from the HM
- not very injury prone
PRs:
1:58/4:19 (mile)/15:29/1:13:54
Bump
Sub 2:30, if you're as good at the marathon as shorter distances.
RCMS wrote:
34 yo male who’s been running for 20 years. Finished my first marathon in May (2:40:58 hilly, awful weather) off of around 50 mpw following JDs 2Q program. I’m looking to up the mileage and swing big next year. What’s possible?
A few notes:
- had very little linear training since HS until this year
- PRs were off of 30-40 mpw aside from the HM
- not very injury prone
PRs:
1:58/4:19 (mile)/15:29/1:13:54
Everything is possible.
If you got to that level off of 50mpw, there is an insane amount of improvement to be had at the 100mpw level.
i wouldn't suggest upping your mileage more than 10% of your current weekly mileage, eg next week you do 55, week after that 61, week after that 67, etc. It may not seem quick enough but remember you are going into elite territory so it will take some time. Also keep in mind that 100 mile weeks take some time out of your life, for example i run 70mpw and i am running for 2 hours every day.
Would I have to skip workouts while building to 80-100mpw, or just stick to tempos, strides, etc?
Get a coach. personally I wouldn’t be upping mileage by 10% per week.
if you are going to take a big jump quickly though I would not be focusing on quality workouts.
100 mpw it is. I’ll be back with an update in 4 months.
Bump
****UPDATE****
It’s been a while, but I finally got my act together enough to really start cranking. I’ve only done one 100mi week so far, and on pace to run more this week. I understand that it’s still too early to tell, but so far I feel absolutely incredible. Most days are 12+ with a run commute after work and doubles on my days off from work (M + Tu). I plan on a down week next, then will start introducing more difficult sessions (have been doing mile-5k stuff and some tempos the last few weeks).
Kinda need to figure out what to do next before I start marathon training in February (goal race is in May), so I figured this would be the best place for advice. Trolls are welcomed :-)
Trolls mostly flock to Deno and Greg threads for some reason, so can't help you there. Your times indicate that you are a 2:30s guy, so keep at it and you might surprise yourself and get sub-2:30 in a short while. I love this training program, which is really a method for preparing yourself for real quality training so you can get things dialed in once you have a solid base:
RCMS wrote:
****UPDATE****
It’s been a while, but I finally got my act together enough to really start cranking. I’ve only done one 100mi week so far, and on pace to run more this week. I understand that it’s still too early to tell, but so far I feel absolutely incredible. Most days are 12+ with a run commute after work and doubles on my days off from work (M + Tu). I plan on a down week next, then will start introducing more difficult sessions (have been doing mile-5k stuff and some tempos the last few weeks).Kinda need to figure out what to do next before I start marathon training in February (goal race is in May), so I figured this would be the best place for advice. Trolls are welcomed :-)
How long did it take you to build from 50 mpw to 100? What did the weekly or monthly progression look like?
Have your workout or easy run paces improved dramatically during the increase?
I've been able to up my mileage fairly significantly by doing the following:
* Dropping to one workout per week. I keep the volume pretty high for this workout though.
* Replacing the other workout with a medium long run, usually done at a steady pace (roughly 85% of goal Marathon Pace)
* Extending my long run (I usually run this between 85-92% Marathon Pace)
* Every other run is done at a very, very easy pace. Approximately 70-75% goal marathon pace, or <70% Max HR.
It’s kinda hard to explain without the backstory, so I’ll try and keep it short. I was working an incredibly toxic job for a very long time. Drank excessively and barely slept. Nearly killed me. Started a new job with very little stress (in comparison) back in June and everything started clicking really well. Was maintaining 60-70 for the summer/fall and had consistency for the first time ever. I ended the year with 80mi while focusing on nothing but work. Didn’t notice how much I ran until I checked Strava after the ball dropped. After a few solid long runs into the new year, I said fvck it and here we are.
*UPDATE*
Made it through 6 weeks of higher mileage (81, 100, 100, 80, 101, 101) and I’m feeling pretty solid. Some notable workouts during this period:
1/2 - 4x600, 4x400, 4x200 @ 3k pace w/ 400j
avg: 1:48, 70, 31
1/5 - 5k tempo in 17:04, 6x180-ish w/ 1:00j avg 4:15 pace, 1mi in 4:59
(5-6:00j in between sets)
1/9 - 5x1000m (200 hard, 200 float, etc) w/ 400j in between, avg 3:09
1/15 - 5x1000m w/2:00j, avg: 3:01
1/26 - 4mi easy, 11mi avg 5:56 (pretty hilly route)
1/30 - 4x400 (200j), 2x800 (400j), 8x200 (200j) 400j between sets
avg: 65, 2:25, 32
2/2 - 4x1mi w/1:00j, 3:00j, 4x200
splits: 5:10, 5:03, 4:55, 4:47, 32 avg for the 200s
Notes:
- Most of these felt pretty good, and came after running 10+ miles in the am.
- I had to run wide during a lot of the shorter intervals, due to club mates running longer workouts.
- I initially wanted to get the miles in and avoid workouts, but I felt the need to do something to break up the monotony of long, slow runs.
- I take recovery very seriously by eating well, staying hydrated, taking epsom salt baths, using my Air Relax shorts/leg sleeves, and I only drink a few glasses of wine per week. I also quit smoking weed on 1/20. This is the most sober I’ve been since HS!
I’m signed up for a 5k on 2/10, followed by an indoor mile in NYC on the 19th, then I’ll start getting more marathon specific shortly after. It’s been an amazing experience so far and I’m looking forward to seeing what I can do. Much love y’all!
Curious as to what you think I could run right now for mile/5k…
*Update*
2/10 15:27 5k (PR) 1st, solo. Crazy busy shift the night before. Didn’t feel the greatest, but was pleasantly surprised at the finish.
2/19 4:19 mile. (.12 off my PR) Half assed warmup (due to my stupidity) but felt pretty solid throughout. Split 2:12 high at the 8 and closed in 2:06 mid.
Dropped the mileage to 70-80 for the last couple of weeks due to work ramping up. Will most likely hit 90-100 in March when I start doing 20+ milers.
*UPDATE*
Been keeping the mileage in the 80s the past few weeks. Workouts have been solid and have seen some jumps in fitness:
2/21
6mi easy, 5k tempo (16:26), 7mi easy
2/23
8mi easy, 6x1k w/2:00j (3:05 avg), 4x:30 on, 1:00j (16.36mi total)
2/26
20mi steady (6:25/mi)
2/29
2mi w/u, solo HM in 1:11:13, 2mi c/d practiced fueling (took one gel, 12oz Gatorade) felt very easy until the last mile
3/5
AM-7mi easy
PM-2mi w/u, 2x5k @ CV (15:54, 15:35) + 4x200 w/200j
Felt very strong and went by rather quickly on the mental side. Had more left in the tank.
More to come!
insane to read. keep up the good work and open /up your shorter races a bit faster!
i see a 2028 OTQ looming
Last couple of weeks were a bit rough, but I’m hanging in there. Some notable workouts from the last few weeks:
3/8
4EZ + 5 @ MP (5:28) + 1 @ T (5:08) + 4 @ MP (5:26) + 2EZ
3/11
2EZ + 5k @ T (16:36) + 10 EZ (6:36) + 5k @ T (16:15) + CD
3/14
8EZ + 8xK (3:01 avg) w/ 2:00j + CD
3/18
20mi steady (6:20)
3/21
4EZ + 8@M (5:35) + 2@T (5:20) + CD
3/29
3EZ + 8 moderate (5:45)
4/2
2.5EZ + 2@T (5:06) + 8 steady (6:20) + 2@T (5:14) + CD
The accumulative fatigue is setting in, making the last few workouts a bit more difficult and toning down the intensity the last 10 days. May have been too excited earlier on and will make some adjustments moving forward.
4/5
8EZ + 5xK w/2:00j + 6x200m (avg 3:08/33)
4/9
2EZ + 17 steady +1EZ (6:06 avg, 72 degrees F)
4/12
8EZ + 5xK w/2:00j (3:14 avg) + CD
4/17
4EZ + 6M (5:32 avg) + 1EZ + 6M (5:29 avg) + CD
4/24
2EZ + 1T (5:08) + 2M (5:21 avg) + 1EZ (6:15) + 1T (5:05) + 2M (5:15 avg) + CD
Weekly mileage was 80-90, with this week being 65. Work has been stressful, which led to some less than ideal splits and skipping 2 workouts completely. Better to not go in overcooked. Feeling solid overall! One week away!
