My first and only marathon a few years ago:
Week 1- 17miles --4 (7:12), 5 (NT), 7 (8:00), 1 (NT)
Week 2- 26miles --5 (7:57), 6 (6:23), 8 (7:40), 4 (NT), 3 (7:50)--
Week 3- 19.5miles --6.5 (7:19), 4.5 (7:51), 7.5 (7:42), 1 (5:06)--
Week 4- 29.5miles --6.5 (7:00), 2.5 (6:57), 1 (NT), 8.5 (7:28), 4 (7:57), 7 (NT)--
Week 5- 31miles --7 (7:04), 2 (7:39), 6 (6:54), 16 (7:37)--
Week 6- 24miles --8 (7:45), 4 (7:16), 12 (7:30)--
Week 7- 21miles --10 (6:49), 8 (7:39), 3(NT)--
Week 8- 35miles --16 (8:40), 7 (7:31), 5.5 (NT), 6.5 (8:00)--
Week 9- 39.5miles --2.5 (8:48), 7.5 (7:21), 7.5 (7:04), 18 (7:46), 4 (7:44)--
Week 10- 31miles --5 (9:09), 5 (8:22), 15 (8:11), 6 (6:44)--
Week 11- 44miles --7 (8:07), 7 (7:48), 18 (7:27), 7 (8:00), 5 (7:16)--
Week 12- 35miles --5 (8:12), 7 (7:38), 7 (7:26), 16 (7:29)--
Week 13- 42.5miles --4.5 (7:55), 6.5 (7:28), 7 (7:41), 8 (7:45), 5 (7:11), 11.5 (7:32)--
Week 14- 25miles --4 (NT), 13.5 (7:43), 7.5 (8:01)--
Week 15- 10miles --3 (7:34), 7 (7:16)--
Week 16- 36miles --10 (7:33), 6 (7:20), 4 (7:45), 16 (7:33)--
Week 17- 43.2miles --6.5 (7:19), 6.5 (7:24), 4 (8:45), 26.2 (6:48) -- Marathon Time- 2:57
Marathon Splits:
1- 7:00
2- 6:55
3- 6:42
4- 6:38
5- 6:40
6- 6:46
7- 6:45
8- 6:49
9- 6:44
10- 6:42
11- 6:35
12- 6:43
13- 6:47
14- 6:47
15- 6:45
16- 6:48
17- 6:48
18- 6:27
19- 6:29
20- 6:36
21- 6:36
22- 6:35
23- 6:48
24- 6:48
25- 7:01
26- 6:58
(It's been a three years since this race and since I've ran consistently.)
With a 32 week plan; 6 days of training; consistent tempo/marathon pace workouts; consistent long runs; and hitting 60mile weeks.. Can that get me to a Sub 2:45?
32 Week Training Plan:
1- 17
2- 17
3- 25
4- 25
5- 25
6- 30
7- 30
8- 30
9- 40
10- 40
11- 35
12- 45
13- 45
14- 35
15- 48
16- 48
17- 42
18- 54
19- 54
20- 42
21- 60
22- 54
23- 48
24- 60
25- 54
26- 42
27- 60
28- 48
29- 42
30- 42
31- 36
32- 36 (Marathon Week)