I'm starting to build a marathon plan for Cbus this fall (flat course, not unlike Indy Monumental and Philly), but not sure if I should just pick a generic Hal Higdon and modify it.
I'm trying to run 3:15-3:20 for my first 'thon. PR is 1:39 for the half, but I felt I left some in the tank. I've done 4 halfs, starting at 1:47 and getting to 1:39 over 2 seasons. Not expecting to BQ first time out; that may take 2-3 races and might not happen until '22 or '23 (35-39M got harder, at 3:05 vs. 3:10). But 3:20 as a solid base to start off with and at least learn the ropes. I'm 35 and have mid-18xx as my 5k PR and 40xx as my 10k PR. I want to see where I'm at with the full.
Started out doing something like this:
Mon-6 tempo (7:49 pace for now)
Wed-5k time trial, plus w/u and c/d (4 total). Cramping and ran 22:5x.
Thurs-7-8 moderate effort, above easy but not quite tempo? Or just make this easy?
Sat-10-12 long run
39-42 for the first week. I know this isn't much, but I want to get to 60 mpw and do 2-3 21-milers so I avoid bonking at mile 20. I'm also aware of going 3x1 (3 up, 1 down) before going to the next block of training mileage.
I know others will say build to 70-120 mpw but I want to start at 40-ish and go up from there. I know you can run a 'thon on 30-40 mpw but that will just get you 3:55-4:05.