Goal: Oly qualifier in 2 attempts early sping 2011 and early fall 2011
Current fitness: 15 flat 5k shape/ 10k? / 13.1?
I've been trying to read as many posts on here about marathon training for sub 2:20, but would like input on my current approach. I do not have a hill specific phase or intervals less than 1 mile. Are these critical elements? And what of my current/projected pacing? thanks.
Base phase 12 weeks
100-110mpw with a weekly long run (18-22), two progressive or tempo runs lasting 70-90min, and the rest is regeneration paced running and strides.
Weekly format--Long-easy-tempo-easy-tempo-easy-easy
Pacing 5:30-6min on tempos; 6:15-6:30 on long run; regeneration 7:00-8:00.
Specific phase 8 weeks
90-100mpw with one long run every 2 weeks 16-18mi, one short interval workout (1k's or 1mile intervals), one longer interval workouts (2mi or 5k intervals), and the rest is regeneration and strides.
2week cycle Long-easy-easy-short int-easy-long int-easy
tempo/longint-easy-easy-short-easy-longint-easy
Pacing 4:50-5:00min for short interval; 5min-5:15 long interval; sub 6min for long run