Looking to run 2:38 - 2:40 . I have a plan that has me building from 80 miles to 90 to 100. Long runs every week 16 going to 20 plus or more.What is the key ? Is it the miles i will be in the 90 - 100 week in weekout or is it that long run getting to 20 feeling good ? So miles run per week or long run or is it both?
MPW for the win.
I'm with joho. Miles per week make the marathon. But, hell, if you get to 100 and you're not over-trained, getting in a pretty regular 20 will be easy. Don't forget the regular recovery weeks.
If you're just looking to finish, the long run is key. Since you're looking to run a decent time, the mileage is key. But obviously you should do some long runs (with a portion at pace) before race day.
Neither. What you do with those miles and long runs is the key. There is nothing magical about 100 miles a week if you are running junk miles. I ran 2:40 several times without ever getting to 100 miles in a week. I alternated long runs (up to 30 miles) with pace runs (anywhere from 8-12 miles). My weekly mileage stayed in the upper 80's/lower 90's most of the time, even the week with the 30 mile run. I'm not advocating this for everyone, but I learned through trial and error that this works for me.