I am running a marathon in two weeks (may 18th). Flat course, perfect weather. Ready to set a PB for the distance.
My trainings have been good and I pretty much finished them all. Will basically start resting now.
Here's how my last 4 weeks have been:
Week 1 - 07-13/04
interval 1: 10k @5:40 (this was not a interval but a race. Ran easy, last km 3:15)
interval 2: 4000m (14:00) + 1 mile jog + 20x300m avg 55s (rest 30s between each)
tempo: 16k (~10 miles) @6:00
long: 30k (~19 miles) @6:50
easy: ~35k in two days.
total: ~70 miles
Week 2 - 14-20/04
interval 1: 4x3000m @5:35 (jog 400m between)
interval 2: 12x800 avg 5:20 (rest 60s)
tempo: 19k (~12 miles) @6:00
long: 32k (~20 miles) @6:55 (tired today)
easy: ~12k very easy. Rested one day.
total: ~60 miles
Week 3 - 21-27/04
interval 1: 6x2000m @5:30 (jog 400m between)
interval 2: 15 x 600m avg 1:58 (rest 50')
tempo: 21.1k (~13.1 miles) @5:55 (felt good today)
long: 36k (~22.4 miles) @6:40
easy: ~20k in two very easy days
total: ~70 miles
Week 4 - 28/04-04/05
interval 1: 8 x Mile (Jog 400m between). Avg: 5.25
interval 2: 5k (17.30) (Jog a Mile) + 12 x 400 (Avg: 73 - Jog 60' between).
tempo: 20k (6:10 - i was sick with a cold).
long: None
easy: ~30k in 2 days, including a 14k @6:20
total: ~55 miles
i've been averaging 60 mpw since the beginning of the year. Have finished a half marathon on february in 74:30 (two months ago, after that I increased my trainings).
what i should be expecting to run in 2 weeks?
I was firstly expecting something around 2h35-2h38 but my 13.1 miles tempo run felt so easy at 2h35 Marathon pace that I thought that maybe i could be closer to 2h30 than firstly expected.
during these last two weeks I plan to:
run 10x1000 this next week @5:20, jog 300m between
run 10xhalf mile next week @5:15
run 10 miles next sunday (one week before the marathon) 5s faster than goal pace.
any thoughts/predicts?
thanks!