Should I be following a schedule or just building up my miles. I am looking to run a BQ 3:09 (i am a 18:30 guy). If so what schedules would you recommend? thanks
Should I be following a schedule or just building up my miles. I am looking to run a BQ 3:09 (i am a 18:30 guy). If so what schedules would you recommend? thanks
You two need to get together:
http://www.letsrun.com/forum/flat_read.php?board=1&id=2171298&thread=2171298
I never broke 19 yet put it together for a 1:29 half, so I would say you have more than enough speed for the 3:10.
Just build up the mileage to 70 MPW and long runs 16 to 20 (or 3 hours).
I actually ran 1:26 last november on a super hilly 1/2 course. I think I can run 1:24/25. 6 years ago I ran 1:19. My miles are at about 50mpw with the occasional workout, but I am not improving at all. So you think a steady diet of 70mile weeks and 16-20 LR's. What about work at 7:10 pace (3:09ish)
Last year I only ran a 1:29 HM abot 2 months before my marathon and managed a 3:06 in NY on an 18 week plan (Daniels A-Plan) and averaged about 50 mpw for the 18 weeks. I haven't even broken 20 for the 5k yet since I've started up again. Though I didn't run a 5k for three months before the marathon.
I like the Daniels A-plan since it is structured can gives you the mileage you should run each week. I'm going to try it again for Boston 08 with max 80mpw. Hopefully, I can break 3.
Just run once a week for 2:30 to 3 hours at any damned pace you want for the next 10 weeks and then turn up the speed the next 6 weeks. That 1:26 on the hilly half bodes well. Not sure what you mean by "not improving" but 60 to 70 MPW it is guaranteed you will hit yur goal for the marathon.
Up your mileage some. Also, possibly cross-train -- if you do so on a bike, make sure that your work on the bike is pretty good effort because many runners ride at far too slow a pace. Also, keep your turnover at a higher rate than running (90-100 cycles/min rather than 85).
You should be able to up your mileage to a range more effective for running a marathon. Finally, do at least some of you long runs close to marathon pace, even if you only do so for part of the long run (e.g., warm up at normal pace for 2-3 miles, then run more than 10 at race pace, then ease back for the last mile or two). I was running marathons at 30seconds slower per mile than my 10K PR and the two reasons were enough miles and some of my long runs were at pace. All of my friends that did not do that seemed to have faster 10ks and slower, often unreasonably slower, marathons.
If you want to run 3:09, go out at 7:10/mi until half way and then up your effort.