Faster Marathons

Training Advice/Discussion Marathon

10 years ago 10/26/2013 6:13am EDT

I have been browsing these forums for the last year, but not really had the guts to post here as I know this site is

generally for real hotshots. I love this site, and some of the sarcastic \ negative reinforcement type comments have actually been a positive influence to my running. However, I am posting as I am looking for genuine advice. I am not trying to be a pro, I just want advice to run faster, particularly in the half marathon and marathon.

I am 33, 5'10'', 139lbs (and was a lard a$$ until I was 28, participating in no sport whatsoever beforehand,overweight, beer guzzler, no school/university running background). I trained for the 2008 London Marathon purely for a bet with a mate and got the 'sterling' time of 3:41:08. However, by doing so, I discovered I enjoyed running/jogging (whatever you want to

call it).

I have got my PRs down to 'respectable' levels this year (noting again that I am well short of typical LRC standards):

10K: 36:44

10M: 62:01

20K: 76:11

HM: 81:17

25K: 1:42:50 (an bit of an outlier)

Marathon: 2:46:28

Last five races:

Sep-14: HM - 81:17

Sep-29: Mar - 2:46:28

Oct-06: 10K - 36:44

Oct-13: 20K - 76:44

Oct-20: Mar - 2:49:26

The 2:46 marathon (Berlin) felt relatively easy to achieve and there was certainly enough left in the tank, in retrospect, to push for slightly below 2:45. 2012 marathon PR (also in Berlin) was 3:01:10.

My mileage so far this year has averaged to about 65 per week since June, peaking at 75 miles close to events. My mileage so far this year almost exceeds the total of 2011 and 2012. As a result of work (3 hour round trip commute) and other life commitments, however, I have to run doubles on a few days a week. All my training is road (no trails / track).I actually enjoy these days and would like to get more out of these. In weeks I am not running/jogging (whatever) in events, I also do about 5 gym sessions a week for general core strengthening. I usually run 5 days straight, day rest, then another 5 day block.

The question: with the exception of more mileage (this is a given), how do I get faster? I am toying with the idea of doing track sessions with my club (ladders etc.), which will be a new experience for me (I have never did track work in my life). First target is something under 2:45, and hopefully better thereafter.

Thanks in advance.

10 years ago 10/26/2013 6:17am EDT

re: jossman

*Oct-13: 20K - 76:11

10 years ago 10/26/2013 7:32am EDT

re: jossman

If you aren't already doing so, add in Marathon pace work. For you, I would say that MP work should be done at 6:15. I personally "slog" my long runs and get some MP work in during my "sandwich workout". Start out at about 12 miles. The middle 4 miles should be done at MP. The first 4 and last 4 are done slowly. The 2nd time you do the workout add 1 mile to the middle section. The 3rd time, add 1 mile to each of the "bread" sections (so you add two miles total bringing you to 5-5-5). Once this (5-5-5) becomes easy, start going 5-6-4, 5-7-3, 5-8-2, 5-9-1, and finally 5-10. You can go further than 15 if you want, but I never do.

The other workout that I try to do each week is an "Alternating Miles" workout. For this workout, I alternate between 105% marathon effort and 105% HM effort. Start with 3 reps of each and keep building until you can do 7 of each. Here is how your first attempt should look:

2 mile warm-up, HM rep, M rep, HM rep, M rep, HM rep, M rep, 2 mile warm-down. Please note that this should be done as 10 continuous miles with no walking or stopping at any time. Based on your PRs I would suggest 6:10ish for the M reps and 5:50ish for the HM reps. This should be a very tough workout. 5:50 is considerably better than your current half PR pace, but based on your marathon time you should be able to handle it.

10 years ago 10/26/2013 8:12am EDT

re: jossman

Read this and apply it to your training:

http://www.letsrun.com/forum/flat_read.php?thread=2959804

10 years ago 10/26/2013 3:44pm EDT

re: jossman

I would work on your 5k by doing VO2Max sessions 4's,8's,12s @ 2mile-5k pace. Once you got you 5k/10k down to 17/35 you should be able to get close to 240 or under.

You seem to already the marathon down for your ability. Most people running 81 for the half are running 2:50-55.

10 years ago 10/27/2013 11:27am EDT

re: Nice Marathon!

Thanks all for your advice. I will these this out once the weather gets better here - I ran the Great South Run in 61:42 here (10 miles) and the last two miles were in a headwind of 30mph which wrecked my chances of getting anything near my secondary target of sub-60. I was able to put by 6 miles of 5:55 quite comfortably in the sheltered section of the race so pushing it harder over the next few weeks should yield some improvement.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Faster Marathons

Of General Interest

This thread has already been deleted.

You have been subscribed.

Faster Marathons

Follow jossman

Block jossman

Follow jossman

Block jossman

Follow 162430

Block 162430

Follow mdsj1970

Block mdsj1970

Follow jossman

Block jossman

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.