I'm 16 years old running on average 50-70 mpw. How should my training/mileage progress over the coming years to eventually run under 2:08 in the marathon?
I'm 16 years old running on average 50-70 mpw. How should my training/mileage progress over the coming years to eventually run under 2:08 in the marathon?
1/10
That's a big range. Get to 70 mpw, get good there.
Then all you need to do is bump your weekly average by 2.7938 each year. No more.
By the time you're in your early to mid 30s you'll be busting those 2:07s.
2:08 training
https://runningscience.co.za/elite-athletes-training-log/yuki-kawauchi/
Very important training principles
https://runningscience.co.za/elite-athletes-training-log/renato-canova/
Training of a 2:03 training
https://runningscience.co.za/elite-athletes-training-log/wilson-kipsang/
Most important things to keep in mind:
1. Be consistent
2. Keep it simple
3. Be patience
at least 6 min pace on your easy days should be the norm
1st step: set realistic goals.
Heinrich wrote:
at least 6 min pace on your easy days should be the norm
I know this thread is a joke, but that he should primarily concentrate on the pace of his easy runs is particularly stupid!
Heinrich wrote:
at least 6 min pace on your easy days should be the norm
Explain why do the best Kenyans do there easy runs at a 7 min pace or slower?
fartleks and bagels wrote:
Heinrich wrote:
at least 6 min pace on your easy days should be the norm
Explain why do the best Kenyans do there easy runs at a 7 min pace or slower?
They don´t. People read about how they start their easy runs at snail pace and believe they keep that pace for the whole run. The Letsrunners then use that as an excuse to fart around on their easy days. My GF was a 15,35 5k runner 10 years ago. One time she was training in S:t Moritz for a few weeks and got a chance to train with some of the best Kenyan women. All of their easy runs on non workout days ended up at about 6:30 pace after the first kilometer.
First of all it'd probably be good you develop your 400/mile/5k to a very high standard till early 20s. For sub 2:08 usually you will need at least something like 55/4:05-10/13:30ish. I say usually. Exceptions are there but you gotta be able to roll 4:50s easily.
So, in a nutshell: More than "X" miles you need the possibility to run relatively relaxed at 4:50-pace.
If you are not trolling try an 8 year plan or so and set stepping stone goals for training and competitions.
fartleks and bagels wrote:
Heinrich wrote:
at least 6 min pace on your easy days should be the norm
Explain why do the best Kenyans do there easy runs at a 7 min pace or slower?
Because they're learning to text on their smartphones while running.
Running71 wrote:
I'm 16 years old running on average 50-70 mpw. How should my training/mileage progress over the coming years to eventually run under 2:08 in the marathon?
With that sort of mileage I would be confident that you can go under 2.08 in the marathon 13.1 within the next few years. Good luck.