I am hoping to crack 2:30 for the marathon at last either this fall or, more likely, next spring.
What sessions should I be looking to be able to do in the month beforehand?
Long run distance and pace?
Marathon pace runs - distance? Continuous or repetitions?
Tempo runs - frequency? Distance? Pace?
I am a masters runner and find longer distances easier and shorter, faster runs much, much harder. I have done a few ultras and marathons are my shorter goal races these days.
Input appreciated.
Email me and I will send you my training log from when I ran 2:30:54. I had a pretty good shot at 2:28 that day (on pace through 21), but calves cramped up badly. Still, the workouts were consistent with sub 2:30 shape.
You should do a decent amount of goal pace running. Once a week during marathon training is good. I've taken two approaches: folding 8-12 miles of MP running into my 20 mile long run (I usually do 3 twenty mile runs in my build-up), or doing a separate MP run each week in addition to the long run. I include interval workouts throughout, with the intervals getting longer as the training plan progresses.
With the MP during long run strategy, I usually include an interval workout that week, and I only do the MP/long run every other week. On the intervening weeks when I don't fold MP into the long run, I do a moderately-paced long run, an interval workout, and if I'm feeling good, a tempo. Longs runs with MP are taxing, so you need to give yourself time for recovery.
With MP separate from the long run, I do an interval workout, take one easy day, then fold MP into a longish run 11-15 miles. I do anywhere from 7-10 miles at MP with a warm-up and cool-down. Sometimes, I break the MP into long chunks (2 X 4 miles, 3 X 3 miles, 1 X 5 miles). Then I take a two-day break before doing a moderate pace long run. The one-day break between workouts means that you do the MP runs on tired legs.
2:30 or bust wrote:
I am hoping to crack 2:30 for the marathon at last either this fall or, more likely, next spring.
What sessions should I be looking to be able to do in the month beforehand?
Long run distance and pace?
Marathon pace runs - distance? Continuous or repetitions?
Tempo runs - frequency? Distance? Pace?
I am a masters runner and find longer distances easier and shorter, faster runs much, much harder. I have done a few ultras and marathons are my shorter goal races these days.
Input appreciated.
For me:
Long Run - 5 runs of 20+, max of 22, usually run as progressive runs starting at 7:30 working down to just under 6:00. I did one 20 miler with the second half at goal pace (5:45)
Marathon Pace Runs - 18 mile run includung 4 x 2 mile at goal pace with 1 mile easy recovery; 16 mile run including 10 miles alternating goal pace and (goal pace + 45 seconds).
Other - 5 x 1.5 miles at HM pace (5:25ish), 8 x 1k at 10k pace (5:10-5:15)
Young gentlemen are tough sons of bitches. I couldn't hold up to the workload of those workouts. I basically modify a Daniels plan to fit my racing schedule and what life throws at me. Two workouts per week, with one of them being a tempo workout and the other being a long run (very often with lots of tempo work mixed in). All vo2max work is completed by 12 weeks out (except for some 5k races). Never more than 13 at goal marathon pace. If I were 10-15 years younger, I'd include some intervals at vo2max pace later in the plan maybe, and, more likely, I'd add in another quality day when I do my 20+ milers that don't include tempo miles.
This thread has my last 12 weeks of training before my 2:30. I did a 6 week block of vo2max right before this stretch. This cycle represented a big jump in overall volume for me, and it took its toll on some of my planned workouts, but it came together in the end even though it was really touch and go for a while.
Jumping in as I am training to scare 2:30 at Twin Cities this fall. Great to see the input above!