Final Workout(s) for Marathon

Masters Running Masters Training

2 weeks ago 04/13/2024 4:23pm EDT

Mid 40s. Male. Approx 45 miles of running per week with 2-3 hrs of indoor cycling.

Marathon pr of 2:42 earlier this winter. HM pr of 1:16:0X a year ago. 33:45 10K a week ago.

Race is on a flat loop course in 2 weeks. Want to break 2:40 with a stretch goal of sub 2:37. Plan to go through the half at 1:19:30 and see if I can push the pace over the last ten miles.

Long runs of 16, 16, 18, 20, 12, 22, and 20 during build cycle. Planning to run 12 miles steady with last 4 miles at MP a week out.

Trying to decide between a long tempo ( ex: 8 miles @ 5:40) or a 5k paced interval workout (ex: 8 x 1k @ 3:15 with 1:45 recovery) to do 9-10 days before the race.

Recent workouts include:

10 x 800 @ 2:35 with 200 jog recovery in 1:25

Poimt to point 18 miles @ 5:58 average with a 15mph tailwind. I'd convert it to 6:10/mile average in no wind conditions.

3200 on track in 10:40, 3 minute break, 4 x1600 in 5:16 with 2 min break

20 miles with 5 miles, 4 miles, and 2 mile stretches @ 5:55 average with 2 mile breaks @ 7 minute pace. (I was tired at the beginning of this workout so maybe a little better than it sounds)

Interested in thoughts and recommendations for the final 2 weeks. Thanks-

2 weeks ago 04/13/2024 5:48pm EDT

re: SC Runner18

That 10k certainly gives you a shot. That's the stronger PR by a good bit. Mileage is on the lower side so makes sense that the half/full would be a touch slower. I think the race plan still makes sense. A controlled 1:19:30, with a chance to pick it up. Better to do that instead of falling off. I wouldn't mess with a 5k workout, especially something that should be impossible (8x1k @ 5k). I wouldn't even mess with a tempo @ 5:40 pace. 8 @ 10s/mile faster than half marathon pace is ~most aggressive half marathon workout you could do. Wouldn't do that so close to your race. Given your mileage, I would do a 6 mile tempo/progression. Something like 3 @ GMP + 3 @ (true) HMP. 6:00 (even 6:05-6:10 start) >>> 5:50. Enough to give you a stimulus/some confidence but not enough to ruin your race.

2 weeks ago 04/13/2024 6:19pm EDT

re: NERunner03533

NERunner03533 wrote:
That 10k certainly gives you a shot. That's the stronger PR by a good bit. Mileage is on the lower side so makes sense that the half/full would be a touch slower. I think the race plan still makes sense. A controlled 1:19:30, with a chance to pick it up. Better to do that instead of falling off. I wouldn't mess with a 5k workout, especially something that should be impossible (8x1k @ 5k). I wouldn't even mess with a tempo @ 5:40 pace. 8 @ 10s/mile faster than half marathon pace is ~most aggressive half marathon workout you could do. Wouldn't do that so close to your race. Given your mileage, I would do a 6 mile tempo/progression. Something like 3 @ GMP + 3 @ (true) HMP. 6:00 (even 6:05-6:10 start) >>> 5:50. Enough to give you a stimulus/some confidence but not enough to ruin your race.

Thanks-

2 weeks ago 04/13/2024 6:26pm EDT

re: SC Runner18

Long tempo. You don’t get rest breaks during the race.

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