what is some training that indicates i'm in shape for a 2:30-2:35 marathon?
what is some training that indicates i'm in shape for a 2:30-2:35 marathon?
Everyone is different, but when I've trained for running low 2:30's I've been capable of doing this:
-Comfortable with consistent mileage from 80-100mpw, possibly peaking a bit higher
-Tempos early in training of 4-5 miles at 5:30-40 pace, 7-9 miles later, definitely closer to 5:30 pace
-Able to handle a weekly LR of 18-22 with maybe one weekend without during a buildup.
-At least one of those LR's w/ 10 miles at MP (5:50ish) and it's not a race effort in the least
-Rarely taking a day off, meaning you're doing this without too much strain
And you're gonna need a half of at least 1:13 if trained for specifically, possibly as slow as 1:15 if done in the middle of training.
obviously there are race times that correlate to a 2:30-2:35 marathon, but OP didn't ask about that so I won't mention it.
workouts: an 18 mile long run shouldn't kill you at 7min/mi, and you probably shouldn't need any fuel for that. (not recommending that)
also, tempo runs in the 5:30-5:35 range for 5-8 miles.
12mi tempo at 5:50-6:00 within a long run
be able to do 8-10x1mi with 1min jogs at 5:30ish comfortably.