Long Run for Marathon Question

Most people do their longest run 3 weeks out. Opinions tend to vary more on the 2 week long run. I like to do a 14-16 miler, and try to do it at anticipated race pace, just to get a feel for how the race will be. One week out I usually just do 8-12 easy.

What's your goal time? What marathon are you running?

I am interested in this topic as well since I, too am counting down to my marathon. I am running Motorolla (Austin) on February 16th. I have alread completed the following runs at 7:45-8:00/ mile pace: 16, 18, 20, 18, 22. I am planning to do 16 this weekend and another 22 next weekend and then begin tappering. What exactly should I do for my taper..any ideas? My goal is to run sub 3:15. Thanks for any input.

So, you're planning on doing 16 this weekend, which is the 19th, and 22 next weekend, which is the 26th, right? I just want to make sure. In that case, I would assume the week of Jan 20-26 is your highest mileage week. For the week of Jan 27-Feb 2, I would cut your mileage back to 75% of your maximum, and run a 16 miler at 7:26 on Feb 2(race pace for 3:15 marathon). For the week of Feb 3-Feb 9, I would run 50-60% of your highest mileage week, with an 8-12 miler on Sunday the 9th, at your normal slower pace. For Feb 10-16, keep mileage low. I usually start the week with an hour long run, and gradually work down until I only run about 30 mins on Friday. On Saturday I usually just run about 15 minutes, with some strides thrown in to keep my legs moving. You'll probably feel sluggish but your body will be ready to go, trust me.

Thank you so much for all of the great advice. You just set of my final weeks of training and I appreciate that. I will definitely throw in the 16 miler at race pace.

The 16 miler will probably be pretty tough, it shouldn't be impossible but don't get discouraged if it's hard. Remember, you're doing it at the beginning of your taper, so your legs aren't going to be as fresh as on race day.

If you have any other questions or anything you can email me at

mjl233@psu.edu

.

I think you may find this site on how to taper and prepare over the last 4 crucial weeks before a marathon pretty helpful. I thought it was pretty interesting.

http://www.pponline.co.uk/encyc/0196.htm

I ran a hilly 25K 2 weeks ago at 7:00/mile pace. I felt pretty strong but boy was I sore the next day. Thanks again for all of the tapering advice.

Your going to be sore a bit, sounds like it did you some good.

I have a 16 mile race Jan 26th and a marathon on Feb 23rd. Do you think they are too close together? I hope to run 30 seconds faster than marathon pace in the 16 miler.

No

16 miles at race pace, or faster should be done about 4-5 weeks out, 3 at the very least. 16 miles 2 weeks before? IT will take you 2 weeks to recover from that...and then you are going to the well every workout between now and your marathon. Don't want to blow anyones confidence here but really, it is too close. Three weeks out you need to start your taper...not quality, but maybe drop a morning run or two and sleep in and get the extra race. Within two weeks focus on your taper. You can only improve 1 percent per workout at the most but if you work to hard and blow your taper it could cost you up to 5%. I'd say if you need the confidence boost try running 8 miles at marathon pace and do a 16 miler at your normal long run pace. I did a half marathon two weeks out one time at less then a max effort and I felt it the last 2-3 miles in my marathon. Take my advice for what its worth...not more then 2 cents. Good luck and hope you run your ass off!

MachoTime

If you are well trained for the marathon that's coming up, it will be impossible to run a 16-mile race at 30 secs per mile faster than marathon pace.

Good to hear your opinion, but the two weeks out thing is what I have been doing for the past couple marathons, and it never hurts me. I really doubt it takes two weeks to recover from that, especially if it's done at a slower pace.

Hadd- I believe that I am well trained and I have already completed a 25K (15.5 mi) race that was really hilly and completed it with 7:00/ miles which is about 30 seconds faster than my marathon race pace. Nothing is impossible...go for it MachoTime.

hadd is right-- that means your marathon pace should be MUCH faster than it is...

ex: KK averaged 4:47 when set the wr in the 'thon-- it is NOT possible for him to even run close to 4:17 pace for a hilly 25 km (the wr for a flat 1/2 is only about 4:30 pace)...

Never say never. -- Some smart person

While unlikely that you'll be able to run 16 miles at 30 seconds faster than marathon pace, blankly saying something is impossible is simply inviting an argument. But I guess that's what message boards are about.

KK is highly, Highly, HIGHLY trained to run marathons. That's where he's the best in the world, and that's where he makes a ton of money. And, that's the reason he often gets his ass handed to him at shorter distances. His marathon pace, while not completely "all out", isn't really all that far from it. He's just able to maintain a "near all out" pace longer than others. (Actually, he's able to hold a difficult pace for as long as the others, then pull away from them in the closing miles.)

So, back on point, either your 16 miler (at MP - 30 sec) is likely to be extremely difficult, or your expected MP is actually slower than what your capable of doing. Try the 16 miler and see what happens. If your able to handle that pace, maybe you can adjust your marathon goal.

That's funny because everyone in my training group believes that I can run faster than my goal. I am a little hesitant to alter my original pace this late in the game. Dilemma: Should I attempt to run my marathon at 7:30/mile or attempt it at a faster pace? Or should I complete this one at 7:30/mile pace as a gauge of fitness and then resume my training to improve on that time?

25k is 15.5 miles, and you did this at 7:00 pace? Was it a race, or a training run?

Based from that, I'd say if it was a training run, you can do a marathon at 7:10 or 7:15 pace.

Listen to Hadd. He knows what he is talking about. If you have read any of his prior post on this message board, it would be obvious to you that he is an extremely knowledgeable coach with great experience.