Quickest Way of running a 2:30-2:45 Marathon from a 3:14

The fastest way to do it is definitely to not train poorly, so throw a and b out. It isn't like there are a lack of marathon training plans for runners at your level out there. Do one of those.

Okay I didn't mean an actual interval junkie....I just meant maybe focus on 5k-10k for the time being

e) EPO

UK_PE wrote:

Whats the quickest way to go from a 2:30-2:45 Marathon from a PB of 3:14.

Do I:

a) Blast some mega big base miles out until i'm averaging faster m/m

b) become an interval junkie and get that 5k to 10k time down beforte I attempt another Marathon

c) Keep plugging away doing one Mara a year and keep improving by say 10-15 mins on each PB

d) Give it up and take up street dancing

A and B. In other words, train like a high-mileage 10K guy and don't neglect your speed. A 2:40 marathoner is often capable of a 34-35 min. 10K atleast.

I agree, go with B, but be smart about it.

Focus on the shorter stuff for two seasons (one whole year) while keeping the weekly mileage around 70-ish.

Improve your PR's for everything else before attempting another Marathon.

Speaking of which, what is your 5k and 10k PR? These are usually (but not always) good indicators of what you can do.

I've done what you want to do. I ran 3:15 in October 2004 and came back in June 2005 and ran 2:35.

After the disappointment of the October race I got a copy of "Running with Lydiard" and followed his plan religiously (except for the hill bounding stuff). Worked for me.

Cheers all,

I haven't run a 10k or 5k in over year (before I started running more than just for fitness). But they are: 39:01 and 19:20 for 5k. The 5k was on a hilly course but these were both of say 30-40 miles a week.

In the lead up to my Marathon I ran a 1:26 HM on an undulating course.

So yes not really pointers to a fast Marathon at all, but i'm not talking say 6 months, more like 2-3 years. Long term...

It really isn't either/or. Do 3 high mileage weeks. Take an easy week and run a race. Do 3 weeks of higher speed lower mileage, run a race. And keep on repeating. Alternate the races between 5k/8k/10k/10m/half marathon and you should have a steady stream of PRs for the next 6 months to keep you motivated. After you build your mileage up to 70-80, you can take a look at your PRs and figure out if you need to work on endurance or speed.

UK_PE wrote:

Cheers all,

I haven't run a 10k or 5k in over year (before I started running more than just for fitness). But they are: 39:01 and 19:20 for 5k. The 5k was on a hilly course but these were both of say 30-40 miles a week.

In the lead up to my Marathon I ran a 1:26 HM on an undulating course.

So yes not really pointers to a fast Marathon at all, but i'm not talking say 6 months, more like 2-3 years. Long term...