How should I set up my weeks for a goal time of 2:45 - 3:00 for the marathon? The most mileage I've ever done consistently is 55-60 miles but I plan on increasing that.
How should I set up my weeks for a goal time of 2:45 - 3:00 for the marathon? The most mileage I've ever done consistently is 55-60 miles but I plan on increasing that.
Increase the mileage
Long runs up into the 18-22 mile range
2ndary long run in the 12-15 mile range
A few 10-15 mile runs at your target marathon pace
Long tempo efforts at half marathon pace
Keep the easy runs easy
Consider doubling on some or many days, to get recovery mileage while keeping the individual runs fairly easy.
I don't know that there's different optimal training regimens for every group of runners falling into each range of goal times. More like, good universal principles that can then be adapted toward your experience, race distance (marathon here), strengths & weaknesses & schedule etc.
Last time I trained for a marathon I went in with a similar mileage high-water mark. I did the following and it worked out to be by far the best cycle of training I'd done to date - I won't change all that much next time:
- lots more miles (I managed 80-90 pretty consistently) on 11-13 runs per week
- long runs most weeks in the 1:50-2:15 range, with a couple 18-22 tossed in toward the end
- two other longish runs (~90-100 min) most weeks, each of which was a workout: one = 6-10+ miles @ MP, other = variable, often shorter quicker tempo (esp 2-4 segments closer to half marathon pace, with short rest between), sometimes speed (like 200-400 w/ full recovery, which I always respond very well to). More speed earlier in cycle; more tempos as race approached. Lots of strides throughout.
Chose an aggressive MP at the outset; would've adjusted as necessary but the tempos at that pace felt right, a bit challenging but not super tough, and I was recovering fine for the next workout - and the jump in mileage did wonders for races of all distances.