2:40 Marathon in 11 Weeks...is it possible?

If all you want is a qualifier, you just need to run about a 2:48 or better to get into the first corral, which I assume is what you are looking for. Do that, and then train all winter for Boston.

You're good for 2:40 because you've got the speed and you have put in the mileage (assuming you have been doing 50 MPW) Bump up the mileage to 70 MPW (add 4-5 MPW for the next month) by adding to your long run. Say add 2 miles each of the next 5 weeks 12,14,16,18,20, and then run a 20 miler every other week until 3 weeks before the race, and taper back the mileage to 40 or so the week of the race.

You're in good shape. No worries.

I should clarify. I haven't been running 50 mpw consistently, that is just the most I have run since college in a given week. If I had to average I'd say it is closer to 20mpw, based on some 30-45 mpw stretches followed by not running for like 1 or 2.

Hmmm.... reading your post again I see perhaps you are not confident because you haven't been running 50 MPW.

Still, you have the talent to do it. And a Boston qualifier is only 3:10 for you, if that's your immediate goal, that is not a concern. You only need to average a little over 6 minute miles to make 2:40.

So in 11 weeks I'd shoot for the following weekly mile totals (and long runs):

50 (12)

55 (14)

55 (16)

60 (18)

60 (12) (easy rest week)

65 (20)

70 (18)

70 (20) (taper begins after long run)

60 (16) (work on speed)

50 (12)

40 (26)

This is a rough outline but you can find a lot of good plans to fill in the details.

Nice, thanks man. When you say 'work on speed' during the third to last week, does that mean tempo or intervals once or twice that week? Should I just focus on easy runs + 1 long run a week for the most part?

Here:I've copied the following from "The Self Coached Runner".It's out of print but it has great schedules taken from real training logs.The 2 Hour 40 Minute Marathon

A 2 hour 40 minute marathon is attainable if you can run:

1 mile in 5 minutes

10k in 34 minutes 30 seconds

To run 2:40 you need to average 6:06 per mile.

A ten week base of 70 to 90 miles weekly is recommended before you begin the final ten weeks of specialized training leading to a 2 hour 40 minute marathon. Included in a typical week's training during this phase should be:

- one long stamina run of 14 to 18 miles at 7:30 to 8:00 per mile.

- one medium-long endurance run of 8 to 12 miles at 6:45 to 7:30 per mile

- two endurance workouts on the track consisting of the following:

- 16 x 400 in 85 seconds, with a 400 recovery in between

- 6 to 8 x 800 in 2 minutes 50 seconds to 3 minutes with an 800 recovery in between

- 4 x 1200 in 4 minutes 20 seconds to 4 minutes 30 seconds with an 800 recovery in between

- 3 x 1 mile in 5 minutes 50 seconds to 6 minutes with an 800 recovery in between

- three days of easy running with 4 to 8 x 75 to 120 at a fast and controlled pace.

The following schedule is a chronicle of author Lawrence's attempt to return to top running form and achieve the personal goal of running 2:40 in the 1983 Houston-Tenneco Marathon. This attempt was made 9 months after major surgery, and this training was closely monitored by co-author Scheid for an impersonal analysis of training progress.

We pick up Lawrence's preparation ten weeks from the set goal.

"Easy running" in this schedule is 7:30 to 8:00 per mile.

1st Week

Day

1. 18 miles easy running

2. 10 x 400 in 80 - 200 R

3. 12 miles easy running incorporating 10 miles in 65:00

4. 3 x 1 mile in 5:45 - 400 R

5. Rest day

6. 6 miles easy running

7. 1/2 marathon race: 1:19:02

2nd Week

Day

1. 12 miles easy running

2. 12 x 200 in 38 - 400 R

3. 10 miles easy running

4. 6 x 800 in 2:45 - 600 R

5. 9 miles easy running

6. 3 miles easy running

7. 15 miles easy running incorporating 12 miles in 72:00

3rd Week

Day

1. 15 miles easy running

2. 10 x 100 in 17 - 300 R

3. 10 miles easy running

4. Rest day

5. 6 miles easy running

6. 4 miles easy running

7. Dallas White Rock Marathon 2 hours 41 minutes 44 seconds **

4th Week

Day

1. 4 miles easy running

2. 4 miles easy running

3. Rest day

4. Rest day

5. Rest day

6. Rest day

7. 10 miles easy running

5th Week

Day

1. 10 miles easy running

2. 4 x 800 in 3:00 - 600 R

3. 12 miles easy running

4. 6 miles easy running incorporating 2 miles in 12:00

5. 9 miles easy running

6. 3 miles easy running

7. 18 miles easy running

6th Week

Day

1. 12 miles easy running incorporating 2 x 1 mile in 5:30

2. 6 x 800 in 2:45 - 400 R

3. 6 miles easy running

4. 9 miles easy running incorporating 6 miles in 36:00

5. 9 miles easy running

6. 5 miles easy running

7. 21 miles in 2:21:45

7th Week

Day

1. 15 miles easy running

2. 10 x 400 in 85 - 400 R

3. 6 miles easy running

4. 10 miles easy running incorporating 6 miles in 36:00

5. Rest day

6. 5 miles easy running

7. 15 miles in 1:29:00

8th Week

Day

1. 18 miles easy running

2. 3 x 1 mile in 5:40 - 200 R

3. 10 miles easy running

4. 2 x 2 miles in 11:45 - 800 R

5. 12 miles easy running

6. 6 miles easy running

7. 21 miles in 2:23:30

9th Week

Day

1. 15 miles easy running

2. 16 x 400 in 82 - 200 R

3. 6 miles easy running

4. 5 x 800 in 2:45 - 200 R

5. 18 miles in 2:01:30

6. Rest day

7. 12 miles easy running incorporating 10 miles in 58:00

10th Week

Day

1. 12 miles easy running

2. 6 miles easy running

3. 2 x 2 miles in 12:00 - 600 R

4. Rest day

5. 5 miles easy running

6. Rest day

7. 5 miles easy running

11th Week

Day

1. Houston-Tenneco Marathon - 2 hours 39 minutes 59 seconds

** The Dallas White Rock Marathon was to be a 20 mile training run at 6:30 per mile but good running conditions and the author's occasional bouts of "impulsiveness" saw him running faster than scheduled and farther than the distance intended.

Screw Boston.

Start building up your mileage and shoot for the next marathon trials (2:19). YOU CAN DO IT!!!

Give us regular monthly updates on your progress.

I'm serious.