Sub 2:30 Marathon ability ?

Do some work each week at faster than race pace, (10K pace if you can or, at least, 10K effort). Race every 3-4 weeks at distances from 5k - half marathon with 10k being ideal. If your hard days are 5:40 pace then 5:40 pace is going to feel hard, you want it to feel easy. Read what Ritz said in a recent thread. Don't be a slave to the watch or the Garmin, learn to run by feel. Google Bill Rodgers training if you need more. Sounds like you are on the right track.

Roger that. Makes perfect sense.

Thank you

It might be possible for you, that 1:11:45 suggests that you are very close. I took a shot at it this fall in Chicago coming off of a 1:11:21 and ended up falling short with a 2:31. Something that I learned from my sub 2:30 attempt is that fitness alone won't get you there. Make sure that you have some kind of nutrition/hydration strategy that you practice during your long runs/workouts so that your fueling strategy is sustainable for your body into the later miles.

Bumping up your mileage and extending the long run is a good idea. Something that I benefited from was the addition of marathon pace training into the long run (ie 20 total with up to 15 continuous miles at MP). I generally did a marathon paced long run once a week and another workout around half marathon pace as well. Most of my long runs were 20, and I wish that I would have done a few in the 22-24 range.

There was a really good thread this with multiple people shooting for 2:30 this fall where we posted our training every week, and a couple of people broke it. There are a lot of good insights on that thread, I suggest you check it out.

Thanks immunorunner. 2:31 is quite solid and reassuring that someone a bit faster than me got the close. What were your 1st and 2nd half splits if you don't mind me asking?

Bet you will crack 2:30 next time... Good call on the nutrition/hydration. In a half we can get away with no fluids (if not hot) and 1 or no gel, but no way in a full..

I think I know what thread you are talking about and will redirect there.

What's next after your 2:31?

I went out way too hard, 1:13high and 1:17low. I think I could have been a minute faster if I was a minute slower on the first half, but c'est la vie.

I'm just trying to stay in shape over the winter (I live in the midwest so it's pretty brutal) and then I will shoot for a sub 1:11 half in early spring and I'll take another shot at sub 2:30 at Grandma's in June.

You're probably right about being a minute faster if you went even.

I've heard things about Grandma's. Especially if the weather is good. I'm in the Midwest too so I hear ya on winter training. Good luck!

Amateur wrote:

I've registered for the Ottawa marathon on 5/26/19. Coming off a 1:11:45 half marathon PR last weekend and decided to train for the full distance to see if I have a sub 2:30 in me.

Background: 36 y/o. Cycle leading up to recent half was 12 weeks at 65mpw avg with typical 18-19 mile long run a tempo and 3x2 or 6x1 during the week. Only other marathon I've run was Las Vegas in 2005 in 2:37.

Plan for Ottawa: increase long run to 20-22 w 23-24 max. Increase tempo and interval distance, making one of the two a 16-17 mile total day. That will put me about 75mpw on 5 runs. Usually take a day off and lift the other day. Work full time. Basically, get really good at running 5:40 pace for a long time.

Any advice on training and realistic goals is much appreciated. Thanks

Yes you have the ability to run sub 2:30. If you are doing only five runs a week and totaling 75 miles that is impressive. I would add one more day and still take one day off per week.

Something like this, which is similar to what you are doing.

Monday - rest day.

Tuesday - build up to a tempo run in the 10-12 mile range at ~5:30 pace with a 2 warmup on pavement. I know the elite do 25-30K tempo runs but they are not working full time and that is all they are doing. I think 10-12 miles is sufficient.

Wednesday - easy day 10-12 miles relaxed pace on dirt road or trail if possible.

Thursday - 13-15 miles easy pace on pavement.

Friday - 6 X 1 mile @ 5:10-5:15 per mile (or) 2 X 3 mile @ 5:20 pace, with 2 mile warmup and 2 mile cool down. On a track.

Saturday - 10 miles easy on grass or dirt surface if possible.

Sunday - 22-23 miles on pavement, first 10 miles @ 7 minute pace, second 10 miles increase pace gradually to below 6 minute pace. As you improve, try to get to marathon goal pace the last 3 miles.

82 miles - 6 days

With a fresh 1.11.45 half in your legs I can coach you to at least 1.11.45 x 2 + 5 min = 2.28:30 marathon in May . 100 % guaranteed if no injury on the way......

- Magic System -

Thanks broken arrow. I may experiment with the 6 runs once I build up and start doing workouts, which will be in about a month. The five runs method did allow me to get in some good kettle bell work, which I think helps keep me injury free, but can also see how the extra aerobic fitness can't hurt.

Really appreciate you taking the time to write out a sample week. It looks like essentially what I'll be doing for the next 5-6 months with some 10k races sprinkled in there to keep some "speed" along with the 6xmile and 3x2/2x3 as suggested.

I've taken this week completely off to reset before this next 6 month cycle, so thanks again for the direction.

Amateur wrote:

Thanks broken arrow. I may experiment with the 6 runs once I build up and start doing workouts, which will be in about a month. The five runs method did allow me to get in some good kettle bell work, which I think helps keep me injury free, but can also see how the extra aerobic fitness can't hurt.

Really appreciate you taking the time to write out a sample week. It looks like essentially what I'll be doing for the next 5-6 months with some 10k races sprinkled in there to keep some "speed" along with the 6xmile and 3x2/2x3 as suggested.

I've taken this week completely off to reset before this next 6 month cycle, so thanks again for the direction.

You are welcome. I think it is important to stay on soft surfaces for the easy days (grass or dirt), however the long run and the tempo should be done on pavement so you can be efficient and light on your feet regarding shock absorption so simulate the actual race.

Also do not get locked into the 7 day week cycle, you can modify the schedule by expanding to a 10 day cycle and including an alternative type workout every other week or so. For example, 10-12 mile run with 15 X 1 minute hard/easy in the middle of the run. Not worrying about the pace or the distance covered during the one minute effort but concentrating on running hard but very smooth and efficient.

I wish you the best with your training and I hope you pick a marathon that has decent weather.

Appreciate the solid advice. I run with a timex for workouts only and am also big on running by feel. 10-12 day cycles will work well for variety given I've registered for Otawwa, which is at the end of May and is typically mid 50's weather.

Cheers

Amateur wrote:

Appreciate the solid advice. I run with a timex for workouts only and am also big on running by feel. 10-12 day cycles will work well for variety given I've registered for Otawwa, which is at the end of May and is typically mid 50's weather.

Cheers

Very nice Marathon, I have run it and it is a very nice course along the Rideau Canal area......if they have not changed the course.