I ran a 1:20 half PR the spring before running a 2:57:58 marathon. I was in better shape for the marathon but I went out a little fast and would have been under 2:55 if I had not bonked a little. If you can run under 1:20 in the half, you should be able to break 3 easy. You need 75 miles a week or more. I averaged about 80 miles a week for the year before I broke three. I did up to 100 miles and my low was about 60 on very easy weeks. I followed the training schedule that was right out or Lydiard's Running to the Top. You need a 3 month base of 80-100 miles, 4 weeks of hill bounding workouts and then about 5-6 weeks of track workouts/anaerobic conditioning before you taper. I actually decreased my mileage slightly during the track periodization to avoid injuries. Obviously, you need a long run of about 18-22 miles every week. I hope this helps. With your background, a reasonable training program and avoidance of injuries should make it easy.
Odb23 wrote:
What type of training times, mileage, Prs, ect. Does it take to run a marathon in under 3 hours let's say 2:58 I have been out of the sport for a few years (I'm 21 now) quit track my senior year due to injuries, ran 1:18 half marathon my sophomore year and Prs in track we're 4:30 mile 9:42 2 mile in HS
No. This kid has run 4:30 and 9:42. He has talent. 80-100 mpw is excessive....so easy to get hurt or burned out. Just build up to 50's and do some long runs. Stay fresh and build mental fortitude. Don't be a wimp or an idiot on race day.
sub3over40 wrote:
You need a 3 month base of 80-100 miles.
If your second metatarsal is longer than the first metatarsal then you have what is known as "Morton's Foot". The pain is usually felt on the plantar (bottom) side in the center of the ball of your forefoot.
Achin' Feet wrote:
I have had this foot ailment for over two years now. I have barely run in that time and it still won't go away. I know I need to see a sports podiatrist -- and I will -- but I'm just curious to know how others have dealt with this injury/condition.
You could, but that probably wouldn't be necessary. I did not run 70 mpw for 7 months, I only hit the 70 mpw mark 2 or 3 times in that 7 months. 70% of the weeks were around 50-55 mpw but it was consistent mileage. In the last month or two, I increased my mileage up to 70.
Slow Bro wrote:rnr_ wrote:Damn, those times are very close to mine, and I'd also like to run sub-3.
I ran a 2:57 off of around 70 mpw. Previous PRs were:
Marathon - 3:17
Half - 1:28:35
5K - 19:15
The half / 5K were >1 year prior to the 2:57, the 3:17 marathon was ~7 months prior.
Marathon - 3:22
Half - 1:28:12
5K - 19:03
So... I should run 70 mpw for 7 months?
This is good advice.
HMArunner wrote:
I've run Boston the last three years in (2:54, 2:58, 2:55) off of 40-50 mile weeks. Each race I was in 1:19-21 half marathon shape. Get in alot of 20-24 mile long runs at various paces. 2, 3, 4, and 6 mile repeats at half marathon pace every other week. The weeks you don't do the longer repeats get in faster stuff (10 x 800, 16 x 400, 6 x 1 mile, etc.) @ 10K pace.