Sub 3:00 Marathon Advice

Sounds to me like you are pretty much on your way. I am not as knowledgable as most people on here but I'll just repeat what everybody who is has told me--make sure that your easy days are easy. Maybe that's why you 'break down' when trying to increase milage.

Just run one long run per week, and two quality days (e.g. intervals and tempo). The rest of your running should be at a slow pace so as not to compromise your quality days. Don't be afraid to run embarassingly slowly on your easy days.

Google Yasso intervals. I feel like it is something that has helped me in marathon training. Notwithstanding that it seems to be somewhat maligned on LR.

If you can run 15 miles steady at goal pace during a 65 mile week (3-4 weeks out) and still have some left in the tank then yes. If not then no.

Good advice from towhee, except don't waste your time with the Yasso 800s. 10 x 800m is not going to improve your marathoning as much as other types of workouts. Better to have a medium-long run as one of your 2 quality days, like 13-16 miles with like 10 or 12 of those at marathon pace.

Run the first half of the marathon under 1:30. Then, run the seond half of the marathon 1:30 or under.

You are welcome.

5'8" and 165? Unless you are a body builder or have really big bones, your weight is what is keeping you from bumping up your mileage and shooting for sub 3. If you can drop 10 lbs before race day, you will have a shot at sub 3. If you are still 160+, you will need to take some time to drop the weight.

Did you hit 75 in singles? If so, 75 in doubles will feel easy and leave you healthy. Try and fit more doubles in. A couple of tempo runs a week and some fast finish long runs, but not too long, and you should be good.

Mid 30s is nothing.

Go for it!

You can improve a lot in even 6 weeks so 4 months plenty of time. Stick with what mileage is working for you for now

34 is relatively young don't waste time worrying about that

Thank you for the advice. Ran another race this past weekend and actually PR'd my 5K again, dropped it to 6:09 min/mile. Legs felt incredibly fresh for the race.

I did most of the training at 75 mpw on singles. I'll probably look at doing 70-75 on singles with 1-2 doubles a week. Work on base until July and then start the ramping up for the Sub-3.

Will 12 weeks be enough to train intensely for me to drop my time by 5 minutes (3:05 to sub-3)

Weight is my #1 focus for the next 6-8 weeks. We're big boned in the family so dropping weight is my top priority. What would be an appropriate weight though for bigger boned people?

No one here can give you a magic number as far as ideal weight. Only you can figure that out.

You're better off using a mirror then a scale. get rid of the gut/love handles if you've got them, and keep your muscle mass lean.

Looking4Answers wrote:

Weight is my #1 focus for the next 6-8 weeks. We're big boned in the family so dropping weight is my top priority. What would be an appropriate weight though for bigger boned people?

Focus on your training, watch what you eat, and don't drink too much beer, especially the really good microbrew stuff, which has tons of calories. Whatever you weight after a few months of doing that should be fine.

Don't get skittish about trying to break 3:00. Four months is a ton of training time, not to mention all of the work you've already put in, and you'd be surprised how much time you can cut if you have a good race. Of course, when it comes to the actual race, you won't want to go out in 1:25. But hit the first 10 miles in 70 minutes and see if you can pick it up from there. If you put in the work, you'll be amazed at what you can do.

Agreed with the focus on getting weight down. That will help quite a bit. Losing 1-2 pounds per week but no more should be the goal so you can still feel good when running and not too weak. Pfitzingers book Advanced Marathoning has some very good plans that may be of help. Also, maybe look at what time you should be running for a 10k or 1/2 marathon that would predict sub 3. I believe a 38/39 10k or 1:25 1/2 marathon would give you a realistic shot but double check. These charts do, however, assume your ability is equal in the events.

Yes. What is your 1/2 marathon PR?

18.30/38/84 are about the times you need for 5/10/21.1.

Just keep up the good solid work, no rocket science needed. Your weight will drop over time as long as you do the running and eat sensibly.

Get at least the two doubles in and that will also help in getting any excess weight off. I lose weight when I double and I don't have a whole lot to lose.

12 weeks is PLENTY of time to take 5 minutes off. Consistency, consistency, consistency. I like to run every day and only take a day off when I need it, usually one every 2 or 3 weeks. Let your body be your guide.

Do you usually do any kind of tempo or interval work? How do you run your long runs; all LSD or maybe some MP?

Double as often as possible.

Double as often as possible.