How fast can I go? More Miles or Faster paced training?

Training Advice/Discussion Marathon

8 years ago 05/22/2015 4:44pm EDT

Hi,

I am a hobby jogger wanting to get faster. M 47. 18:20/5k 30:10/8K 37:31 10/K 1:24:01 1/2 3:04:09 M (Boston 2015) (All PRs are within the last 12 months)

Previous marathons - 4:17, 3:49, 3:36, 3:26, 3:13, 3:04

I have used Pfitz Advanced Marathon training plans - last cycle for my 3:04 was 12 week 55-70 where I modified it to add more miles to the mid week long run and the weekend long run to get me in the low 70s during the heavy training weeks.

How much faster should I be able to go for the marathon? I believe sub three is possible given the right day and everything coming together.

Also - for my next training cycle - should I try to increase my weekly mileage - above 80 mpw - or really focus on quality miles at a faster pace (on the scheduled hard days) and keep the mpw in the 70 range? What would benefit me more to get a sub 3?

I am looking for serious responses and also the best "Let's Run" type advice available (like should I have a testicle removed to improve my BMI)

Thanks in advance,

Wannabefaster

8 years ago 05/22/2015 4:50pm EDT

re: Wannabefaster

If you are still at 3:04 on 70 miles a week you have other things to worry about.I can run a 2:36 and my 10k PR is 36:00.

Wannabefaster wrote:
Hi,
I am a hobby jogger wanting to get faster. M 47. 18:20/5k 30:10/8K 37:31 10/K 1:24:01 1/2 3:04:09 M (Boston 2015) (All PRs are within the last 12 months)
Previous marathons - 4:17, 3:49, 3:36, 3:26, 3:13, 3:04
I have used Pfitz Advanced Marathon training plans - last cycle for my 3:04 was 12 week 55-70 where I modified it to add more miles to the mid week long run and the weekend long run to get me in the low 70s during the heavy training weeks.
How much faster should I be able to go for the marathon? I believe sub three is possible given the right day and everything coming together.
Also - for my next training cycle - should I try to increase my weekly mileage - above 80 mpw - or really focus on quality miles at a faster pace (on the scheduled hard days) and keep the mpw in the 70 range? What would benefit me more to get a sub 3?
I am looking for serious responses and also the best "Let's Run" type advice available (like should I have a testicle removed to improve my BMI)
Thanks in advance,
Wannabefaster

8 years ago 05/22/2015 6:17pm EDT

re: I don't think so

like what kinds of things to worry about? Like because I am so slow - my wife has plenty of time to hook up with our neighbor because it takes me so long to complete my Sunday long run?

Or I need to run every distance race at the same pace?

8 years ago 05/22/2015 6:33pm EDT

re: Wannabefaster

why change your training plan when you've already made great improvements?

the same training that got you to 3:04 will keep taking you further. keep training hard and give it time. do more mileage if you feel comfortable with it.

8 years ago 05/22/2015 6:42pm EDT

re: Wannabefaster

When is your next marathon, 3 months, 6 months?

Perioidize.

8 years ago 05/22/2015 6:46pm EDT

re: Now a Coach

I plan to run a November Marathon - so about 5 months out. OBX on November 8th.

8 years ago 05/22/2015 6:53pm EDT

re: Wannabefaster

Wannabefaster wrote:
I plan to run a November Marathon - so about 5 months out. OBX on November 8th.

Spend the next 8-10 weeks focusing on endurance then reduce the mileage and increase the intensity.

8 years ago 05/22/2015 7:36pm EDT

re: Now a Coach

Thank you. So build a bigger base to work off of - incorporate some speed in there and then lower the mileage and increase the intensity of the speed workouts.

What about going Vincent Van Gogh and lopping off an ear? Worth it for a sub 3?

8 years ago 05/22/2015 8:20pm EDT

re: Wannabefaster

I'm going to assume you're doing the right kind of workouts (mult-pace training) and recovering sufficiently.

If that's so...your only answer is to increase the mileage to see further improvements.

8 years ago 05/22/2015 9:11pm EDT

re: I don't think so

I don't think so wrote:
If you are still at 3:04 on 70 miles a week you have other things to worry about.
I can run a 2:36 and my 10k PR is 36:00.

Sure it is, because you don't run them hard enough.

8 years ago 05/22/2015 9:52pm EDT

re: I don't think so

I don't think so wrote:
If you are still at 3:04 on 70 miles a week you have other things to worry about.
I can run a 2:36 and my 10k PR is 36:00.

Those are Mike Rossi-like stats right there.

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