2:37 on 35 mpw... how much faster?

Probably 2:20's.

Forgot to give some background. Mostly a md track guy not much road racing experience. 1:56 800m 4:22 mile pretty standard LRC prs I would think

2.27 But why only run 65-70? Give the marathon some respect and put in a few higher mileage weeks and maybe you will go under 2.25?

2:30-32. 65-70 mpw isn't really that much. 2:30 is a fairly significant time barrier in the marathon. I know a lot of guys with similar college track/XC experience who had to bust out some serious mileage to get sub 2:30 after several attempts.

But, 65-70 mpw is a good stepping stone to higher mileage. Too many solid runner just start doing 100 mpw and get injured.

He is going to run well under 2.30 bumping from 35 to 65-70

6/10

I liked the "pretty standard LRC PRs I would think"

Working two jobs and just out of college trying to support a young family otherwise I'd love to make a big jump. How would you structure the week I was thinking a long run (with some mp work in it), a tempo run, then the rest 8-10 sometimes a bit longer if I can. Thoughts?

First off, way to go, someone with a good old fashioned work ethic who pays for his own stuff and isn't an entitled little prick. Second, the best advice I ever got was to make running a priority. Don't think of it as an option to train that day.

Can't believe you guys are falling for this. No one runs 2:37 on 35mpw.

You pretty much need weekly 20 milers to be able to dip below 2:40 or (!) run higher mileage.

When you run 20mi on Sunday, then that leaves 15mi for the rest of the week. If you want one of these to be a M-paced tempo of, say, 6 miles + 1 warmup, that leaves 8 miles for another easy run, or maybe 2x 4 miles.

M off

T 4 miles

W off

T 7 mi (6 tempo)

F off

S 4 miles

S 20 miles

Nope, not happening.

I wouldn't say its completely impossible if the OP ran 16-18 mi long runs but fairly quick and made most of his miles MP or LT stuff. He would be very well rested and be able to put everything into his workout. With a little talent I think its possible.

Not sure how fast you could go without more background. Just get more miles in and see.

2175 wrote:

I wouldn't say its completely impossible if the OP ran 16-18 mi long runs but fairly quick and made most of his miles MP or LT stuff. He would be very well rested and be able to put everything into his workout. With a little talent I think its possible.

Typically when these claims are being made, what they don't talk about is their base. So running 70mpw for 3 months at easy pace, then 10 weeks at 35mpw. That would be possible:

M: off

T: off

W: 10mi @ MP

T: off

F: 1mi warmup, 6mi @ HMP

S: off

S: 18mi with last 6 @ MP

This works, but only if you got a good base. Otherwise, you will get injured, 100% guaranteed.

Son't believe the OP.

True

clearly you have talent! However, increasing mileage doesn't always lead to better performances. This is often seen

in quick responders who respond a lot (like you) initially

but show inverse response with medium stimulus. Only with very high mileage, do they display response again.

So my _guess_ is:

70 mpw 2:40-2:45

100mpw 2:35-2:38

120mpw 2:30-2:32

give or take a minute.

quote]yyy wrote:

clearly you have talent! However, increasing mileage doesn't always lead to better performances. This is often seen

in quick responders who respond a lot (like you) initially

but show inverse response with medium stimulus. Only with very high mileage, do they display response again.

So my _guess_ is:

70 mpw 2:40-2:45

100mpw 2:35-2:38

120mpw 2:30-2:32

give or take a minute.[/quote]

Interesting theory any idea what the physiology behind this would be?[

Sub240 wrote:

Can't believe you guys are falling for this. No one runs 2:37 on 35mpw.

You pretty much need weekly 20 milers to be able to dip below 2:40 or (!) run higher mileage.

When you run 20mi on Sunday, then that leaves 15mi for the rest of the week. If you want one of these to be a M-paced tempo of, say, 6 miles + 1 warmup, that leaves 8 miles for another easy run, or maybe 2x 4 miles.

M off

T 4 miles

W off

T 7 mi (6 tempo)

F off

S 4 miles

S 20 miles

Nope, not happening.

You absolutely do not need to do weekly 20 milers to dip under 2:40. A guy I ran with in college just ran 2:37 last weekend despite his only long runs being two 16 milers 4-6 weeks before. Every other run was 12 miles or less. His weekly mileage was close to 0 for most of the summer, 20-30 for August, 30-40 for September, and then 50-65 for October and the first half of November. He also did no cross training of any kind during this period. He's not some kind of super talented runner, either. His best times in college were 31:40 in the 10k and maybe 15:20 in the 5k. So yeah, while the OP may or may not be a troll, I definitely believe that some people can run 2:37 off of 35 mpw.

Yep. Basically cut out the junk miles which don't really add an benefit anyway. Get a long run, tempo, maybe a interval day for leg turnover, and a day of steady paced mileage and you are set.

Sunday - 15 miles (do 20 every 3 weeks)

Monday - no running (bike,swim, xc ski, nothing)

Tuesday - 10 miles

Wednesday - 6x1 mile quicker then MP but not killer. Maybe slightly quicker then HM pace = 10-12 miles with warm up and cool down.

Thursday - 10 miiles

Friday - Monday - no running (bike,swim, xc ski, nothing)

Saturday - 4-6 mile tempo = 10-12 miles with warm up and cool down.

That's 55 miles a week right with 60 on a week including a 20 miler. You could probably cut out the second 10 miler and you at 45.

Just run baby, the details will worth themselves out

Harpoon Grateful Harvest wrote:

That's 55 miles a week right with 60 on a week including a 20 miler. You could probably cut out the second 10 miler and you at 45.

There is no doubt it's possible to run 2:37 on 55-60 mpw. I ran under 2:40 on less than 50 mpw with a lot of cross training.

But we are talking about 2:37 on 35mpw without cross training. And that is simply not possible (without a huge base).

I think we are missing the point debating if he could run 2:37 on 35mpw. Whether he can do it or not is not the question. The OP is asking what he could be capable of and what he should do at 65-70 to maximize his training.