BeanPole wrote:
Did you ever manage to break 2:45 in the last 3 years?
I've just started training for Boston having run the following, any advice on how to break 2:50 or whether I'll ever be able to run sub 2:45 to qualify for Tokyo would be a dream!
Berlin 2015 - 2:55:18
Chicago 2016 - 2:55:14
London 2017 - 2:52:35
Oh I am not there yet, was just browsing for guidance! Ran a 2:56:33 in 2016, a big PR at the time (20') and I am now looking for a new challenge...sub 2:50 would seem to be quite a good goal!
Ran 60-65 mpw for a while, now starting to incorporate some 70 miles weeks. Would like to hit 70-75 regularly for Boston. One thing I am planning to do is to include some MP miles into my long runs on hilly/rolling routes. My marathon PR was on a flat course.
Ran 6 miles tempo @ 6:22 last week.
4 mile tempo @ 6:10 couple weeks ago.
2 x 2 mi tempo intervals @ 6:03-6:04
4 mile race @ 5:46
4 x 1 mi cruise intervals @ 5:45 w/ 1' rest
10 x 1k @ 3:46 w/ 1' rest
6 x 800 @ 2:40-2:45 w/ 2:30 rest
Things like that! It seems that 2:50 is not an unrealistic goal for me, but I am not quite there and looking to get better by April. Think a sub 1:20 half, a sub 37 10k would be good starting points and I will test that in January.
What does your training look like? In my previous experience what I can tell, is that IF you have the required "speed" at shorter distances, then, in order to convert to the theoretical marathon time, 1) mileage and 2) long runs with some portions at MP are your best friends. One should be able to do 10 Easy + 10 MP about 3-4 weeks prior to the race, and not feel beat up from it.
I can't believe the true OP in this thread didn't reach his goal. Seems like bad luck. His training seemed stellar!