I have this crazy goal of one day running a marathon in under 3 hours. Given my racing history, do you think this is possible? If so, what is it going to take to get there in the shortest time possible (without injury)?
What kind of weekly mileage should I be running? The most I ever ran in a week so far was 62 miles. I'd like to accomplish this within the next 5-10 years.
Previous marathon times: 3:57 in 2006, 3:48 in 2007
Half marathon times: 1:40, 1:33
10K PR: 41:37
5K PR: 19:32
Thank you!
How old are you? How long have you been running? How efficient would you say your running mechanics are? Provide this info and it will help a lot in determining what you might be capable of with the right training and focus.
I would say that you need to get your half marathon down to well under 1:30(probably closer to 1:22 or 1:23) and 10k to mid 38's to be able to even think about running under 3:00. It is probably not impossible but will require a couple of years of solid uninterrupted training. I wouldn't worry about doing any more marathons until you get your shorter distance times down significantly.
A 38-minute 10k and about a 1:25 half are the sort of times you need to look at a sub-3 marathon. These times will result in a sub-3 marathon after a few tries, though likely not your first.
22 years old, and I've been running for 8 years. I overpronate (have worn the Alchemy, Trance, Adrenaline, Kayano). But, I also notice that I seem to run just fine in the Brooks Burn 3.
It's been another goal to get a sub 40 min. 10K. Hopefully it will happen once I recover from achilles tendonitis. :(
I don't know that there's a one-size-fits-all formula for projecting improvement or for training toward an x:yy marathon. But one size that seems to fit most is higher mileage.
Here's my data point, rg, coming from a similar level and aiming for that same sub-3.
I started running in 2003 as a 35 year old. Prior to last fall I'd been stuck at 1:32 half marathon for the last couple years, generally averaging around 50-55 MPW.
Made modest gains from Daniels 10k training in spring 2006, then in late summer ramped the volume up into the 80s, including short (~4M) easy morning or evening runs most days. Moderate workouts largely from Hansons' marathon plan for the masses - a marathon pace run each week, another not too killer session of speed or tempo intervals. By October I was down to 1:23:47 for an 8+ minute half marathon PR.
I hadda be close to 3 hour marathon shape but sabotaged that race by going too hard on already worn legs the week after the half, messed up my legs and had to take a week off, ran a disappointing 3:11 at NYCM on stiff achy legs.
I'm convinced that at least for me, higher mileage, two runs most days, and relatively moderate, race-specific workouts that allow me to put in consistent miles without needing extensive recovery = a pretty good formula for the longer races.
You may find that with higher mileage you don't need the better part of a decade to get there, but of course we're all a little different. Best of luck.
At 22, you're very young. You have at least 10 years to run a sub-3 marathon. At 21, I just ran my first in 3:10 and I'm looking at 2:30 before I'm 35. The sky's the limit.
If you get proper marathon training in and if you are relatively efficient you should be running 3:11 to 3:15 right now based on your 10k. Get there first and keep working, you should have a shot at it.
You have more speed than I do but get slower with the longer distance. IMO you need more strength/endurance training.
My PR's, all set this year, in this order:
Marathon 3:15 (3rd marathon)
10k 41:30
5k 19:56
I used Daniels' "Plan A" and peak mileage in the 70-80 range to get there and total mileage was approx. 1200 over 6 months. Of course everyone is different but that shedule has a ton of threshold running and some good long MP efforts which seem to be good for me.
I would like to get under 3 hrs as well but time is not on my side as I am nearing 48 (started running consistently at 45).
Have a look at Daniels' charts or these: