18 day marathon cycle

Doing the math for you:

For someone with a goal marathon pace of 6:00 per mile the hard workouts would end up being:

4 x 2 mile @ 5:43-5:46 w 2 min jog

10 miles @ 5:56-6:00 pace

18-20 miles @ 6:20-6:40 pace

6 x 1600 @ 5:20-5:25 w 3 min jog

3 x 3 mile @ 5:46-5:50 w 3 min jog

20-22 miles @ 7:04-7:30 pace with last 3-4 miles @ 6:00

easy runs at 7:04-7:30 pace

What are times for 6:30 pace?

for a 6:30 goal pace

4 x 2 mile @ 6:11-6:15 w 2 min jog

10 miles tempo @ 6:26-6:30

18-20 miles @ 6:52-7:13 pace

6 x 1600 @ 5:47-5:54 w 3 min jog

3 x 3 mile @ 6:15-6:19 w 3 min jog

20-22 miles @ 7:39-8:08 with last 3-4 miles @ 6:30

easy mileage runs at 7:39-8:08 pace

Looks a lot like a Canova type plan, so I'm sure it will work for you. I wish I could run those kind of miles again. Enjoy it while you can. In 25 years those kind of workouts will be sweet memories.

Yes, may be is not good cycle type.

Does mileage vary from easy mileage day to easy mileage day?

Quickly reading the above it looks like it'd be around 15k each easy mileage day for your 80 miles a week. So would you recommend running the same distance all of those easy mileage days or some days running 10k and some 20k?

And... Any two-a-days for recovery? Say, 12 hours after a hard/long effort you run an easy 5 - 8k? Would you include those in your weekly mileage if so?

Key phrase is "80 miles a week or above". Read this as to say that you ned to be doing at least 80 miles a week at a minimum to be doing these workouts. But you can follow this plan at 150 miles a week as well (actually the Hansons plan is similar).

second runs can be added each day to boost total mileage. I generally shoot for the same total mileage for the day on my 2 easy days but I know of others who run slightly more on the second day than on the first (maybe 15k on the first easy day and 20k on the second).

Why not just log onto Athleticore.com and click on "Brian Sell". Do what they do. Of course the pace is going to be different but I believe they run the majority of their workouts at 10 seconds faster than marathon pace.

They have a new guy, Michael Renaeu? or something like that. His log gives more specifics as far as pace guidelines.

Alan-"Hanson Stalker"

Runningart2004 wrote:

Why not just log onto Athleticore.com and click on "Brian Sell". Do what they do. Of course the pace is going to be different but I believe they run the majority of their workouts at 10 seconds faster than marathon pace.

They have a new guy, Michael Renaeu? or something like that. His log gives more specifics as far as pace guidelines.

Alan-"Hanson Stalker"

Yes, listen to Alan, he's all knowing when it comes to marathon running. He doesn't believe we need coaches, but he is willing to do what other programs are doing (adjusted for your pacing of course). Who sets those programs into place? A COACH! But just don't use a coach yourself, suck off other people's coaching. And remember, running a marathon faster is "just a matter of running more miles, because it's just one foot in front of another."

HA, caught you Alan.