Have averaged 70mpw for the last 6 months, and 80 for the last 10 weeks. 71:20 Half Marathon a few weeks ago, and did a 20 miler with first 10 in 72min, last 10 in 58. Some 5-10 mile tempos in 5:45 pace, and some shorter track work.
Can I break 2:35?
Yes
PS PRs are as follow:
Mile 4:20
3k: 8:34
5k: 15:06
Absolutely-I ran 2:37 off of 34:20,74:41. With your
mile and 5k speed, you should be considering
closing in on 2:30 with a good day/course
Sub 2:35? Definitely!!! I ran 2:33:02 with a 1:12 half marathon and a 33:28 10k PR. Good Luck, pace yourself, don't go out too fast....no faster than 1:16:00
No question. I don't have anywhere near your PRs in other events - literally not even within 4 minutes of your half PR - and I've gone under 2:35. 80 miles a week is solid, and that 20 miler is a killer workout.
That 20 miler is only at 2:50 marathon pace.
You might be able to break 2:50, with a tough last 6 miles, but sub 2:40 is not likely
on a decent flat course with good weather 2:32 should be in reach. I did 2:34 on far less intense training and mileage (70 mpw).
on a decent flat course with good weather 2:32 should be in reach. I did 2:34 on far less intense training and mileage (70 mpw).
Interested to hear some more opinions.
yup, I'd agree with the majority and say that sub 2:35 should be easily attainable.
oldguy1 wrote:
Absolutely-I ran 2:37 off of 34:20,74:41. With your
mile and 5k speed, you should be considering
closing in on 2:30 with a good day/course
I had about the same PRs (although the 10k was done in a 15K race) and ran a pair of 2:35s and both had unnecessary things go wrong or could have been 2:33s.
Go out at 6min for the first several miles and then drop down to 5:55s for the rest of the first half. I suspect you will feel pretty good because you have a big cardiovascular margin and you ran that 72/58 training run. Then see how long you can run 5:55s unpressed and slowly ratchet it down if you can.
Good luck, and do not over-reach in training the last several weeks. Mine was long ago before we knew the real advantage of resting up a lot the last several weeks.
These replies are helpful. I am actually just hoping to break 2:40 in a few weeks and am hoping this will be comfortable. I think the plan will be to run 1:20 for the first half and slowly pick it up. I'd like to think this will feel pretty easy.
You got this. I ran 2:35 and was not as fit as you.
i would say no wrote:
That 20 miler is only at 2:50 marathon pace.
You might be able to break 2:50, with a tough last 6 miles, but sub 2:40 is not likely
I know you're just trolling...but it's a poor effort.
To the OP, 2:35 should be very doable for you. Averaging 80 mpw is pretty solid, and your PRs indicate that it should be attainable given decent weather, etc.
FWIW, your shorter distance PRs are all faster than mine (though my half is faster than yours) and I've run under 2:30.
Assuming you go in healthy, you got this. I'd even go far as saying that you could make some mistakes and still hit 2:35, meaning you could go out at 74 and bonk and still pull it off. Like a previous poster said, if the conditions are right shoot for 2:32.
I agree with others, although I'd make sure you've been focusing on MP/doing marathon training and not half marathon training to ensure you don't bonk:
- 6 x 4000m at 102% RP, 1000m recovery at 89% RP
- 5 x 5000m at 101% RP, 1000m recovery at 89% RP
- 4 x 6000m at 101% RP, 1000m recovery at 89% RP
- 4 x 7000m at 99% RP, 1000m recovery at 91% RP
- 5 x 2000m at 105% RP during a 35km (22mi) long run at 91% RP
- 25 km (15.5mi) long run at 102% RP
- 30 km (18.5mi) long run at RP
- 35 km (22mi) long run at 97% RP
- 40 km (25mi) long run at 92% RP
Specific (Extension)
40k at 90 to 95% mp.
30 to 40k 80-85% mp + 5x2k or 10x1k w/ 400m rest @ ~ 90%mp. You can actually start those sessions in the base phase.
mp tempo extension/progression
20k; 25k; 30k; 40k @ 90% mp (every other week, repeat some at 95% if you have time) prep for specific work
Without a doubt. I'm shooting for a sub-2:40 this fall, and my PRs are nowhere near your's (16:00, 1:16:00). I would think you should be able to go close to 2:30 with your times.
small pushback here. I would suggest the training mileage is more important than the marathon-specific work. I've done training blocks at 60-70mpw with a lot of MP, and faded during the last 10k, this after hitting MP like a metronome. That is not to discount getting in a lot of MP work, which I don't think occurs enough. It's just to say his ability to hit MP for 18 miles shouldn't be relied upon to finish 26.2 at desired MP.Secondly, while I agree with those suggestions for long runs, the repeats are ridiculous. I've heard of 3x5k and the like, but nothing as intense as what you suggest.Take your 4x7000 workout. You want a 6mpm marathoner to run 4 times 4.4 miles at 6 minute pace with 3/4 mile recoveries at 6:06 pace? Maybe I'm doing the math wrong (not my strong suit) but, well, why?
cumberbun wrote:
I agree with others, although I'd make sure you've been focusing on MP/doing marathon training and not half marathon training to ensure you don't bonk:
- 6 x 4000m at 102% RP, 1000m recovery at 89% RP
- 5 x 5000m at 101% RP, 1000m recovery at 89% RP
- 4 x 6000m at 101% RP, 1000m recovery at 89% RP
- 4 x 7000m at 99% RP, 1000m recovery at 91% RP
- 5 x 2000m at 105% RP during a 35km (22mi) long run at 91% RP
- 25 km (15.5mi) long run at 102% RP
- 30 km (18.5mi) long run at RP
- 35 km (22mi) long run at 97% RP
- 40 km (25mi) long run at 92% RP
Specific (Extension)
40k at 90 to 95% mp.
30 to 40k 80-85% mp + 5x2k or 10x1k w/ 400m rest @ ~ 90%mp. You can actually start those sessions in the base phase.
mp tempo extension/progression
20k; 25k; 30k; 40k @ 90% mp (every other week, repeat some at 95% if you have time) prep for specific work
dotato wrote:
Take your 4x7000 workout. You want a 6mpm marathoner to run 4 times 4.4 miles at 6 minute pace with 3/4 mile recoveries at 6:06 pace? Maybe I'm doing the math wrong (not my strong suit) but, well, why?
If he's training for a 2:35 marathon (5:55 per mile), the paces for the 4x7k workout would be:
4 x 7k @ 5:59 per mile with 1k recoveries at 6:30 pace.
This would be quite an effort, the workout portion itself is nearly 20 miles. The warmup and cooldown would put you closer to 23-24 miles. Granted, this could be used as a long run, but I don't think I'd advocate something like this every week. Maybe like twice per cycle. Honing in on marathon pace is important, but not at the expense of recovery. If you don't have the total volume, these workouts won't mean very much.