Can I run sub 2:20 off of 90-100 MPW average ? I have ran 2:20:56 3 years ago, and have since been stuck into the 2:23-2:25 range,(5-8 marathons a year) compared to just focusing on 1-2. So far in my 3 week build up I have ran 86,94.8 and 81 MPW. How would you structure a 100 Mile week in regards to focusing on breaking 2:20. My goal race is Feb 23rd.
My Structured Schedule:
Mon - AM 8 with 8-10 x 200's/PM 7
Tue - AM 8 / PM 7
Wed - PM 16 Miles total of Speedwork + Endurance(ex: 6 x 1M+ 8M Easy distance run
Thu - Am 8 / PM 7
Fri - AM 8 / PM 7
Sat - AM 10
Sun - AM 20 Miles total alternating Farlek with Long Threshold workouts (Ex. 2 x 4M + 10M Easy Distance run)
Total : 106 Miles
The reason I cannot go longer mon-fri is because I run the 8 miles on my lunch break and 7 miles on my treadmill at night when my son goes to bed.
Thanks for any thoughts!