Rate my Marathon Progress.

Bump!

I don't think your easy runs are too slow, they seem about right and they need to be slow enough to let you recover for your sessions.

I think 2:50 looks a bit optimistic at the moment given your recent 10k time, but if you keep on improving as you have been, you have the running caliber to break 2:50 easily.

October is a long way away too, you have plenty of time. I think you can manage 2:50 if you stay consistent.

Unless you arrive at the starting line sick or injured or execute the race very poorly (not unheard of for a first marathon!), I think 2:50 should be doable in the fall given your past PRs and progression up to this point. I wouldn't worry about running your easy runs too slow or pushing the pace. In fact, don't pay attention to how fast you're running on easy/recovery days. Just run at a pace that feels comfortable. The main objective for most of your running is to build aerobic fitness and avoid compromising your workouts, which you can do just fine running 7:30 or 8:30 or 7:00 or whatever isn't too stressful. Since you have a pretty short runway between starting back up and your marathon, it might be better to run slower to increase time on your feet.

Beyond that:

1) Try adding some variation to your weekly long run. What I've found effective is to do 3 types of long runs:

a) Easy/progression - similar to what you describe, but let the pace come to you. If you feel tired, just keep it easy.

b) Steady - slower than MP but faster than easy for the entire run

c) Long w/MP at end - e.g., 8 easy + 12 MP.

I plan when I run MP long runs, but the other 2 variations happen spontaneously depending on how I'm feeling. Rather than shoot for a goal pace on MP runs try to develop a sense of MP effort. I use HM effort as a baseline, meaning I definitely run slower than what I would run for an HM, while still feeling like I'm working. True MP shouldn't feel easy but also shouldn't feel intense.

2) 2 12-15 mile runs during the week in addition to the long run on the weekend. This builds a lot of strength.

Great thanks all!

I'd be happy with sub-3 to be honest, just thought 2:50 may be doable so I was planning on training for that, but will reassess based on where I am in October.

I was just worried that 8:00 pace was too slow for my runs (even though they feel just right, I'm not hurting anywhere and no sign of overtraining), given that I will need to run significantly faster for 26.2 miles come fall.

Those are some pretty good 10k times off low mileage. And your college PRs are quite good. I think sub 2:50 is very doable for you. I'm not sure about in your first marathon.

I think if I were you I'd go into this marathon pretty relaxed about it and have 3 goals:

1. sub 2:50, which would be awesome.

2. sub 3, super respectable.

3. just finish your first marathon.

I suppose the only thing that makes me think 2:50 will be tough this go around is that the guys (and one woman) I know running that fast have done more mileage for longer than the 3 months you have. But everyone is different, so don't let me tell you that you won't make it.

Do you have any plans for a late August or September half marathon? That could be a really great predictor of your fitness going into the October marathon.

I predict 2:45. Definitely do a half or Ten miler in Sept. You have more ability than a 2:50. Do a bunch of MP work.

Some good advice here. Sub 2:50 should be very doable. Sure maybe even 2:45 who knows, maybe you have weight to drop etc. Don't worry about or push the pace on the easy runs. I run 8 or even 8:30-8:40 pace on recovery days and am aiming for 2:37-2:39 in October.

Your college PRs are strong. If you get the quality longer workouts in (maybe a few 20 progression runs with last 5 at mp etc and possibly a 23 miler just to get used to running that long) it'll be fine. I don't think you'll need any speed work shorter than mile repeats and maybe some hills. And just save the hammering for the last 5 miles of the marathon. I could see you running a big negative split. But if you take it out too hard the lack of extendedbase could really be a serious problem.

Good luck!

consistency wrote:

Those are some pretty good 10k times off low mileage. And your college PRs are quite good. I think sub 2:50 is very doable for you. I'm not sure about in your first marathon.

I think if I were you I'd go into this marathon pretty relaxed about it and have 3 goals:

1. sub 2:50, which would be awesome.

2. sub 3, super respectable.

3. just finish your first marathon.

I suppose the only thing that makes me think 2:50 will be tough this go around is that the guys (and one woman) I know running that fast have done more mileage for longer than the 3 months you have. But everyone is different, so don't let me tell you that you won't make it.

Do you have any plans for a late August or September half marathon? That could be a really great predictor of your fitness going into the October marathon.

No plans for a half-marathon, as I would rather do a 22 mile long run than kill myself racing a half. My plan beginning in late August is a weekly 18 mile, with two 22 milers (one each in September and October).

I am planning on running a 10K, and hope to run in the 36s without doing any "fast" intervals. I'm just going to do a weekly interval session (like 8x1000m at HM, 3x3000m @ MP, 5x1600 @ MP), and two tempos each week at MP or HM (shorter HM pace and longer MP effort).

Those are some good workout plans. And I agree, the long runs will be key.

I would still consider doing a half. Is there one in August? If so, you could sign up, do a 3-4 mile warm up, race the half, and do a 1-3 mile cool down. That would give you some solid miles on that day.