I mainly train and run in 5ks and 10ks. My 5k Pr is 16:43 and my 10k PR is 34:54. I run a long run of 14 to 16 miles about every two. Would I be able to run a half way decent marathon in 5 weeks without injuring myself and without hitting the wall in the last 6 miles? My average MPW for the last 12 weeks is 67.8 MPW with a high of 80.
You could run a marathon next week on 67.8 mpw. 67.7 is on the bubble.
edit * I have a long run of 14 to 16 miles every two weeks.
Tommy Tuboat wrote:
No problem. Run a mile each day and you'd still get almost 9 days off.
Awesome!
io wrote:
You could run a marathon next week on 67.8 mpw. 67.7 is on the bubble.
Thank god! Now what's the probability I will regret what I've done in 5 weeks?
0% of regret. I'd get some longer runs in soon. Very easy pace to avoid injury. Then you need to get a taper in.
I think even if you were injured you could run a marathon well under 5 weeks. Probably 3 days max.
Yes you can.
Week 1
Do your usual 16 mile LR and double in the evening with 4 easy miles. Run one time in the midweek a double of 12 + 6 miles.
Week 2
LR: AM 18; PM 5
semi-LR: 15
Week 3
LR: AM 20; PM 6
semi-LR: AM 15; PM 5
Week 4
LR: 16
Week 5
Run marathon.
Focus on tempoish stuff and once per week something quick to keep turnover. Try to get in as much mileage as possible without killing yourself. 80 (you already did it) up to 100 is plenty to finish at least "good".
Go out the first half conservatively (I'd say in the ballpark of 1:20 or even a bit slower) and negative split...
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