I am running NYC marathon in nine months. I am college lacrosse player with a strong cardio base who runs when I have time. I did a half-marathon a few days ago and ran it in about 1:38 having only gone on 4-5 runs the month before. What I want to know is if I change my diet and begin a training plan, is it possible for me to go sub-3 hrs in New York in Novemeber? If so, what changes should I make to try and do this whether it be diet or training?
Thanks
Doubles
Whats your current body weight + current MPW + did you use a training plan/speedwork for your half-marathon? These might all help identify how many easy gains you have left to make. 9 Months is quite a long time so I would focus on an intermediate goal that will help you in pursuing sub3 for NYC (not a fast course!) - an example would be a strong 10k (~37:30) or HM (1:24) that would equate to a sub3.
ambitiousrunner wrote:
I am running NYC marathon in nine months. I am college lacrosse player with a strong cardio base who runs when I have time. I did a half-marathon a few days ago and ran it in about 1:38 having only gone on 4-5 runs the month before. What I want to know is if I change my diet and begin a training plan, is it possible for me to go sub-3 hrs in New York in Novemeber? If so, what changes should I make to try and do this whether it be diet or training?
Thanks
As long as you don`t eat fast food like burgers every day you don`t have to change diet)) It`s a question of doing the right training for you.
-The Wizard -
Yes it is certainly possible. You have 9 months to train. I would consider it a failure if you don't break 3. Just depends how committed you are. Find a training plan, stick to the plan and stay healthy and I guarantee you will break 3.
I am actually quite heavy right now - about 192. I was running a good bit this summer doing triathlons and such and weight about 180 then. At my quickest I probably could have done a half in around 1:35. My best 10K to date was the last leg of a triathlon and was 43:30. Before this race I had quite literally only run 4-5x in the month before. I had other athletic commitments and frankly not enough time, plus I go to school in VT where the winter is tough for running outdoors. Is running on a treadmill adequate for training purposes in preparation for the marathon?
Only one way to find out... Lose some weight and get a training plan. See what happens.
Sub 3 is no joke for us mortals. I always think of it as 3 hours of sub 7 min mile pace. The long run is the key and the rest is recovery. Weight is important but the aerobic conditioning is the only thing that matters after 13 miles. Half way is 20 miles in tne marathon. Good luck.
Find a coach, today, and start training. Work up to running 5~6 days per week, minimum. Don't miss any more days than absolutely necessary between now and November (take days off for rest, sick, etc.. but not because you're lazy).
Run a 1/2 marathon in late spring and see where you're at.. ideally 1:25~1:28. Then, train all summer and do another half in the fall. To get a sub-3hr marathon, you'll need a 1:20~1:24 half time with a lot of training to build your endurance. Some people have run 1:25~1:27 half marathons and can still run under 3hrs for the marathon, but typically under 1:24ish is where you will need to be. Highly, highly unlikely you can run a 2:59 marathon if your half is barely under 1:30.
But, you could be one of the many freaks of nature who improves very fast.. maybe you can knock eight minutes off your half in six months and get in good enough shape to run your goal time at NYC. You won't know if you don't try.
Don't worry about your weight. Worry about running and not eating KFC everyday and it will come together. All sorts of shapes and sizes can run a 2:59 marathon.. but you gotta do the work, and/or be genetically gifted.
My thoughts:
If this is your first marathon and don't run more than 4-5 times a month, the biggest hurdles you will face running 3 hours is getting used to consistent training and creating effective workouts. If you are super dedicated, you have a chance at 3 hours but don't consider it a failure if you don't. Don't let the haters tell you anything different, 3 hours is a big accomplishment and you will be faster than most runners out there (just not a few Letsrun trolls).
My recommendations:
The number 1 thing will be consistent training. 9 months is long enough of a build-up that you can work up to running 6 days a week in the next 2-3 months. For now, I'd start with 3-4 days a week for the next month and then 4-5 days a week for the following month. Listen to your body as the balance of your muscles may not be used to so much running; do exercises to strengthen the areas around those that are most sore and don't hesitate to see a PT early in training if you're experiencing excessive pain in any areas. It will be essential that you stay healthy and don't miss training the ~4 months before the marathon.
My next recommendation would be to find a strict training plan to follow that will work for you. If you have the resources and desire to find a coach, that's probably not a bad call so you'll have someone to give you advice about the ins-and-outs of marathon training. If you don't want to find a coach, I think the Hanson-Brooks training plan is a really solid one that is out there for anyone to use:
https://hansons-running.com/pages/training-plans
. I'd recommend the Advanced Marathon plan if you wanna break 3.
Best of luck.
Not many people run a 1:38 half and then a sub-3 marathon nine months later.
My guess is that you hold a 6:52 pace in New York for about 8 miles, and finish in 3:30. If you train hard between now and then. Run a lot of 6:50 to 7:10 miles and see how you feel.
Run another half a couple months before New York. You need to be in the 1:25 range to have a chance.
0% chance
A 1:35 half is a 7:15 pace.
You need a 6:51 pace for twice the distance.
Unless your 5k pace is sub-6, you are going to get hurt attempting a training plan with that goal time.
A reasonable 9-month time is closer to 3:20~3:25. Ive see dozens of college guys think they’re hot stuff, go out at a crazy pace and finish with the last 5 at 12 minute miles (if they dont drop before mile 20).
Stay healthy for lacrosse and stick to the half or just look to have fun at NYC, it is a really fun (but not fast) course.
8 to 12 weeks base training with some fartlek, increasing mileage , then repetitions with 200 and 400 with good recovery,or hill sprints of 60 , 80 meters .Then Lactic Threshold for about 6 , 8 weeks , long run here you will try some 25 km any way no more than 30 km.
Then you will add also 800 and 1000 interval at 5 k pace, always work on LT and some 200 or 400 for leg turnover.
At this point after 20 , 24 weeks of training I would try to race in a 10 k and 1 Half in let s say around june , july. Then another half in September / October
The result of the half marathon will tell you if you have chance for the sub 3.
From August you will start to train specifically for the 3 November Marathon.
The main change in training is the 3 times a month long run and you should go also for a hilly long run , trying to reach 36, 38 km in the last long run about 4 weeks before the race . All the long run at moderate pace 4'40 to 5' /km.
Then sometime you can try some marathon pace run 4'15/km of about 10 to 18 km.
You will still work on your Lactic Threshold (very important) and in a minor way on 5k pace and some 200 or 400 just
for leg turnover. Fartlek like 13/3/1 or 25/1/1 are also a great way to train your speed and recovery, the 3' fartlek is great for LT, while the 1' fartlek is great for 5k /10k speed, anyway is a great workout cos it will teach you the right pace that you need to keep if you want to complete the whole fartlek session.
3 quality session every 10 days, all other days moderate or easy run. Easy run slower than 1'30"/km than 10k pace
Moderate run 1' /km than 10k pace.
Total km for week? That is up to you to find your right dose. But I would put a max of 100 km per week working from 70km per week.
Nine months is a long time.
Log your food in a calorie-tracking app. For example, if you're 170-190 pounds, you can lose 20-30 pounds in nine months watching what you eat and running six times a week. That will help a lot
You need to do long runs. Build up a mile per week until you hit 20 and then do 22 every other week, and 18-20 the other week. Or something like this -- you need these runs to learn how to run the last six miles without dying. Make sure to practice taking calories in on the longer runs.
You should also be running fast at least once a week. Tempo runs, fartleks, long intervals. Just have fun with it and work on running as fast or faster than 6:51 pace for sustained distances.
Otherwise doing 6-8 mile runs. Doubles are good if your schedule fits. Run fast when you feel good.
Do some races in advance. Specifically a half-marathon if you can find one.
If you can lose weight, do long runs, and do some fast running, you have a chance. I wouldn't say it's a lock, but if you stay healthy, it's a very good chance. Running well in marathons isn't rocket science, just hard work. As others said, get a coach if you are really serious about it.
About a decade ago I went from very out of shape to 2:51 pace in about 9 months.
Dude...dont let these guys intimidate you. If you go crazy for 9 months you can most likely do it. I am trying for the same goal and started out pretty crappy as well - age 36 with full time job and kids
First 10 miler - Aug 2018: Slow AF
First Half - Oct 2018 - 1:33
First Marathon - Nov 2018 - 3:15
Train, Train, Train, 30-40mpw with intervals, tempos, long runs. Lost 15 pounds from 180 to 165
Early Jan half - Jan 2018 - 1:26
Late Jan Half - Feb 2018 - 1:25
I think if I keep pushing it and training I can get to a steady 6:50 marathon pace. Last weekend I did a 20 mile long run at a 6:50 with a tons of climb and still felt pretty good. Given a flat course, race day adrenaline and such, I am hoping for Sub 3...well see!
If you have even a bit of natural talent, it can definitely be done. I ran my first marathon at age 35 with zero previous running experience. Ran a 1:38 Half (just like you), then 6 months later ran 3:01 for the 'thon (not quite sub-3 of course) - in rainy, miserable conditions. How did I do it? Spent 3-4 months doing nothing but low HR jogging to build mileage up, then implemented speed work and tempos the last 2-2.5 months of the buildup. Worked up to 70 mpw and averaged 60 mpw for the 10 week peak period.
I did this in only 6 months, you have 9 - if you watch your diet (eat real foods) and do something similar to the above it's feasible. One thing to note is weight is not an issue for me (6'1", 150lb); I simply eat real food - nothing processed, no added sugar - and eat a lot of it, with occasional beers on weekends. Also, treadmill running is great in the winter - don't listen to these LRC fanbois who run in -20 degree weather just so they can come back here and post some BS about it.
NYC is very tough to run fast especially if you aren't seeded towards the front. There are lots of people all over the place. I would enjoy the experience and try to break 3 somewhere else.
CosbyBabies wrote:
0% chance
A 1:35 half is a 7:15 pace.
You need a 6:51 pace for twice the distance.
Unless your 5k pace is sub-6, you are going to get hurt attempting a training plan with that goal time.
A reasonable 9-month time is closer to 3:20~3:25. Ive see dozens of college guys think they’re hot stuff, go out at a crazy pace and finish with the last 5 at 12 minute miles (if they dont drop before mile 20).
Stay healthy for lacrosse and stick to the half or just look to have fun at NYC, it is a really fun (but not fast) course.
I disagree. I give the OP a very good chance given that the half Marathon was run off of a few runs total.
NYC MARATHON is a beast. I've run it 12 times and feel that I've only gotten it right once. My best is 2:35 and I trained like an animal in Rockefeller Park over the summer for that effort. I also have a small stature and have the build for distance running. Sub three is possible if everything goes right...
You need to be able to go under 1:25 for a half, sub 6 minute pace for a 10k, preferably on hilly courses.
I still haven't figured out how to train for all the turns which most people don't realize is seriously taxing.
Build up your mileage to 70 miles per week, be able to run 6:35 pace for an hour any day of the week.
Good luck.
you are at 46-47 vdot
you want to get to 54 vdot
typically this would be unlikely except you said you didn't train at all so what you did actually was impressive in perspective and shows potential
you just need to start doing at least 25mpw, get to 40mpw and build to 60-80mpw at a peak a month before NYC
remember NYC is the hardest marathon major, breaking 3:00 there would be like running 2:58 elsewhere
someone earlier said "20 miles is the halfway point" and that's a great quote