Mr Renato Canova- My marathon is 27 days away, what long runs and workouts would u recommend for a 2:30:00 guy?Ive been running 100 miles per week during build up.Ran 71 half recently, 32 min 10k, 20 miles in 1:55.
Any feedback would be greatly appreciated!
Might as well respond because my paces are similar to yours. I ran 2:25 last fall running 75-90 MPW for 10ish weeks before lowering that leading up to race week. 0-2 doubles per week. 0 off days except for the last month, I was taking an off day each week.
Best lead up races were: 1:53 20-mile race 5 weeks out, 15:30 5k race 3 weeks out.
As for training:
4-5 20-22 mile runs
8x1600m @ 15k pace (5:16ish)
4x3 mile on grass @ marathon pace (17:40)
3 5k paced workouts like 8x800m, 7x1000m, 6x1200m
Strides and/or drills 1-2 times/week the whole time
Did you stop the 5k workouts a long time out?
When was your last long run and what intensity did you do it?
I did 1000's at 5k effort 2 weeks out and 3x2400m (1600 @ MP, 800 @ 5k) just 9 days out.
How long is a "long run"?? I ran 16 miles 12 days out and an 18 miler 4 weeks out. Nothing over that the last month, though.