next step towards a 2:30 marathon.

You provided a lot of information (which is good). Without getting overly analytical, I think your training is more geared towards 5k-10k rather than the marathon. 100k per week is not enough for 2:30 (for most people). You do more speedwork than is probably necessary for the marathon. I think to run your best marathon (if that is your goal), you need to de-emphasize the speedwork and emphasize higher volume at a comfortable pace. This is sort of reflecte in your comment about feeling ready to run 32:30 but then running 34:45. This means you are too speed trained and not enough endurance/stamina trained. You are clearly on the right track, but I'd put in more distance and back off the pace if necessary.

Marathonlover wrote:

How do i keep my speed during the winter/marathon training so i can move on next summer where i am now.

You don't. You'll take a few weeks off, then slowly begin to rebuild your base training. Believe me, after 2-3 months with no workouts, you'll feel miserable, but you NEED to do that in order to stay healthy. You'll regain the strength you had from the last season, and a little bit more.

Measure your success as the number of consecutive seasons that you run injury free. There's NO way you'll continue to maintain the same rate of progression as you had.

Stay healthy, and stay happy. (Otherwise you'll end up like my injured for "life" and extremely depressed).

Your ambitions of a 31-32 min 10K is PERHAPS possible, but realize that it may be a LONG term goal, i.e., 4-5 years.

Also, remember you *will* get injured. Take precautions NOW now to get into that situation. It's called "prehabilitation".

100-120k/week is fine. You might need more later, but certainly you don't need more now. You already have the basic fitness for a 2:45. Pretty respectable fatigue resistance really considering you do so much light jogging.

The only thing is you lack longer tempo work. Not sure why you've been avoiding these sessions, perhaps because your endurance is already fairly good, and your training at most times seems plenty tough enough, or is it more because you are convinced you need more volume? You have something to get out of sustained harder running so long as you balance the schedule so as not to overdo. Something will have to give because my sense is you've been hammering away a bit too much on the track or that some other aspect limits your energy for training.

As for 2:30, you need to take some time to bring down your 3k to the 9' range and mile down to 4:35 at least. That progression would require at least a year or so away from the longer races, or a fall/and or spring working closely with a very good middle distance coach who recognizes these short distances aren't your primary strength (and thus you need a different sort of work).

From what you've shared of your training, one of the best things you could do to keep your speed in the off season, is to simply keep the quality up in training, even if it's just a 15k run < 60' 3 times/week. My guess is you could drop to

80k/week and still gain ground in the winter if you get the lead out, doing more running at 4'/k or faster and adding some stair or other strength/power oriented work. Of course there are other tricks, but that would be the first approach I'd try. If you've already run <60 for 400m, then I might even suggest skipping the 2:45 goal and working directly for your 2:30. Your fall marathon goal would be cut back to just a solid 25k run at 3:45/km, getting some experience running with the faster crowd for a good portion of the marathon. The down time recovery from 25k would be much less and you could get back to the training you really need to do to reach your major goals.

How about alactic hill sprints to keep the speed up during the winter instead of a track workout. Less chance of injury and frees up a day to do another tempo run?

Get rid of one of your track days (in winter) and do 10-20 x 80m uphill as hard as you can with as much rest as you need.

Thanks guys.

Since i dont have a coach on the moment this all is realy helpfull.

Realy make's you see things in another way instead of doing all the thinking alone.

I think ill try to keep the km's around 120 for this winter and skip one of the interfals for a 15km tempo run in marathon pace or a bit slower.

Go for a marathon in spring around 2:35, and get the 3000m down as the goal for next track season.(and maybe look more active for a good track coach).