Can I run a 3:30 marathon by november?

Training Advice/Discussion Marathon

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15 years ago 06/17/2008 12:58am EDT

re: Texas Clinic

I just finished my first marathon a few weeks ago right at 3:30 and I'm 45. With your background you could do it and probably be near 3:20 (or faster).

Most of the advice has been about putting in the miles and I'll partially disagree. One long run a week is plenty. You have some time but work up to at least a couple of 20 milers before the marathon. Equally important is training much faster than you currently run. Threshold and tempo runs are the way to go. Make your goal a 20 miler at a minimum of 7:40 pace and three two mile repeats at 13:40 with a half mile jog between them. You can do all this on less than 40 miles per week.

For motivation I'd check into running clubs or even join Team in Training. Some clubs are better than others but in some there is quality coaching and better runners to train with.

15 years ago 06/17/2008 7:19am EDT

re: marathonercalor

This make the most sense so far.

Yes 3:30 should be possible and is the right target to aim for. I'd do a time trial/race over half M+ a month before and if you are way of target then pull out of M or use it as a training run, not worrying about time. 50 - 60 mpw should be fine, providign you include the fast stuff. Build up slowly. Have at least one day off per week. Nominate one run a week as a long run and gradually build this up over the 5 months.

Good luck!

15 years ago 06/17/2008 7:28am EDT

re: Yes I agree

I ran 3:39 off of 2 weeks of training when I was 16. 47 is very different than that but so is 5 months of training. I say you can do it. Just put in the miles.

15 years ago 06/17/2008 7:38am EDT

re: marathonercalor

Hell yes you can run a 3:3o in November. I'm 47, didn't run in college, I'm a 20 minute 5k guy and usually in the 20mpw or lower range until 3 months before the marathon and I've run just under 3:30 5 years in a row off 40 mpw max. I've followed abbreviated versions of Daniels, Pfitz, and Hansons to do so. If you up your mileage (and add a long run, in particular) the weight will drop (so long as you don't change your current intake). Either focus on the long run with peaks at 22 plus and forget about the 25% max rule OR do the Hansons, where they focus on a weekly MP run but don't get beyond 16 miles for the long run.

Good luck-

15 years ago 06/17/2008 8:54pm EDT

re: Hellyes

Ignore all that macho advice from guys that tell you how successful they were with minimal mileage.

Minimal effort=minimal results.

Don't give in to the peer pressure advising you to just do enough to get by, to finish, rather than training properly and putting in the miles.

8 minute miles=8 in 64 minutes

9 minute miles=7 in 63 minutes

10 minute miles=6 in 60 minutes

Choose a pace you can maintain for 2 or 3 hours.

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Can I run a 3:30 marathon by november?

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