What do you think is a possible marathon time to achieve with the below training?

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6 years ago 06/11/2019 8:30pm EDT

Just wanting to get some thoughts into seeing if people think a quality marathon time can be achieved on the following training plan .... I have been able to run 31mins for 10km and 15mins for 5km on this training, what could I achieve in the marathon?

Monday - 1 hr 45mins at 135bpm (5min per/km)

Tuesday - 1hr 15mins at 145pm (4min 30secs per/km)

Wednesday - 2hr 30min at 145bpm (4min 30sec per/km)

Thursday - 1hr 15mins at 145pm (4min 30secs per/km)

Friday - 1 hr 45mins at 135bpm (5min per/km)

Saturday - 30min Warm up + 30-50mins of interval (i.e 8 x 1kms in 3min avg or 15 x 400m in 68 avg) + 30min cool down

Sunday - Rest

Total weekly milage - 120 - 130km

I can't do doubles due to work commitments and with the exception of Wednesdays - I only have a 2 hour running window to complete training in the mornings, just found this works best but wondering if it will be enough to run a sub 2:30 marathon or if there is any other suggestions?

6 years ago 06/11/2019 10:37pm EDT

re: Australian Runner

I'm sorry, but you have real talent and an admirable work ethic. Lots of people on this site could help you break 3:00, or would be willing to mock you for attempting a low mileage plan, but your talent and commitment are far beyond what most people here are qualified to discuss. Perhaps with a free bump, someone knowledgeable will see your post and comment on it.

6 years ago 06/11/2019 10:53pm EDT

re: Australian Runner

probably somewhere between 2:28-2:45. I don't want to mentally limit you by guessing a time. A sub-2:30 is possible if you have the talent for it, but hard to know how your racing ability scales with only a 10k result. Best to just go for it and see. Good luck.

6 years ago 06/11/2019 11:14pm EDT

re: nerdy virgin xc runner

You are doing k repeats in 3:00 but running easy runs at 5:00 km? And 400m repeats for a marathon? 2 hours is a lot of time to get really good at the marathon, and if you can actually do 8 x 1km at 3:00, you can probably run sub 2:20 with enough work.

6 years ago 06/12/2019 12:34am EDT

re: asdfasdfdasfas

asdfasdfdasfas wrote:
You are doing k repeats in 3:00 but running easy runs at 5:00 km? And 400m repeats for a marathon? 2 hours is a lot of time to get really good at the marathon, and if you can actually do 8 x 1km at 3:00, you can probably run sub 2:20 with enough work.

Any specific suggestions? I have been influenced a lot by Yuki Kawauchi's training which includes his recovery runs at 5min per/km pace as well as 20 x 400s for interval training

6 years ago 06/12/2019 1:03am EDT

re: Australian Runner

Australian Runner wrote:
Just wanting to get some thoughts into seeing if people think a quality marathon time can be achieved on the following training plan .... I have been able to run 31mins for 10km and 15mins for 5km on this training, what could I achieve in the marathon?
Monday - 1 hr 45mins at 135bpm (5min per/km)
Tuesday - 1hr 15mins at 145pm (4min 30secs per/km)
Wednesday - 2hr 30min at 145bpm (4min 30sec per/km)
Thursday - 1hr 15mins at 145pm (4min 30secs per/km)
Friday - 1 hr 45mins at 135bpm (5min per/km)
Saturday - 30min Warm up + 30-50mins of interval (i.e 8 x 1kms in 3min avg or 15 x 400m in 68 avg) + 30min cool down
Sunday - Rest
Total weekly milage - 120 - 130km
I can't do doubles due to work commitments and with the exception of Wednesdays - I only have a 2 hour running window to complete training in the mornings, just found this works best but wondering if it will be enough to run a sub 2:30 marathon or if there is any other suggestions?

You can run a good marathon off of long singles and a working man's time schedule. What I would suggest to make this schedule marathon specific...

1) Turn that Wednesday long run into a specific long run or progression long run. I'd suggest alternating a hard week with an easy week. So one week you do your normal 2hr 30min at 4'30/km, the next week you run it hard. You could do a straight progression for 2'30 where you go something like 45min easy, 45min moderate, 45min marathon effort, 15min faster than marathon effort. Or just run 2hr to 2hr 30mins pretty moderately hard the whole time (think just taking a little bit of gas off of marathon effort). Or first 90mins steady, then 45mins at marathon pace. Etc...

2) Alternate intervals with tempo or fartlek running for the Saturday workout. So one week is 8-12km worth of intervals (800m up to 2k reps); then the next week is 10-20km worth of tempo / fartlek running (depending on the length you can hover around marathon effort +/- 5sec/km. 400m reps won't be very useful; but I can suggest adding easy 200m reps to the end of interval workouts to work on efficiency. That type of work is always helpful.

3) Don't be afraid to vary paces on easy days. It's great that you have the patience and mental strength to know when to back off and run slow -- but don't let that prevent you from turning an easy day into an unplanned "run to the barn" when you are feeling great. Long, moderately paced runs that leave you feeling invigorated (but not wiped out) afterwards are bread and butter for the marathon.

What that will look like is alternating weeks that look something like these examples:

Monday - 1 hr 45mins

Tuesday - 1hr 15mins

Wednesday - 2hr 30min with last 45mins at marathon effort

Thursday - 1hr 15mins

Friday - 1 hr 45mins

Saturday - 30min Warm up + 10x1000m + 30min cool down

Sunday - Rest

Monday - 1 hr 45mins

Tuesday - 1hr 15mins

Wednesday - 2hr 30min easy/steady

Thursday - 1hr 15mins

Friday - 1 hr 45mins

Saturday - 30min Warm up + 16k starting at MP + 5sec/km, progressing to MP - 5s/km + 30min cool down

Sunday - Rest

6 years ago 06/12/2019 1:56am EDT

re: BL43

BL43 wrote:
Australian Runner wrote:
Just wanting to get some thoughts into seeing if people think a quality marathon time can be achieved on the following training plan .... I have been able to run 31mins for 10km and 15mins for 5km on this training, what could I achieve in the marathon?
Monday - 1 hr 45mins at 135bpm (5min per/km)
Tuesday - 1hr 15mins at 145pm (4min 30secs per/km)
Wednesday - 2hr 30min at 145bpm (4min 30sec per/km)
Thursday - 1hr 15mins at 145pm (4min 30secs per/km)
Friday - 1 hr 45mins at 135bpm (5min per/km)
Saturday - 30min Warm up + 30-50mins of interval (i.e 8 x 1kms in 3min avg or 15 x 400m in 68 avg) + 30min cool down
Sunday - Rest
Total weekly milage - 120 - 130km
I can't do doubles due to work commitments and with the exception of Wednesdays - I only have a 2 hour running window to complete training in the mornings, just found this works best but wondering if it will be enough to run a sub 2:30 marathon or if there is any other suggestions?
You can run a good marathon off of long singles and a working man's time schedule. What I would suggest to make this schedule marathon specific...
1) Turn that Wednesday long run into a specific long run or progression long run. I'd suggest alternating a hard week with an easy week. So one week you do your normal 2hr 30min at 4'30/km, the next week you run it hard. You could do a straight progression for 2'30 where you go something like 45min easy, 45min moderate, 45min marathon effort, 15min faster than marathon effort. Or just run 2hr to 2hr 30mins pretty moderately hard the whole time (think just taking a little bit of gas off of marathon effort). Or first 90mins steady, then 45mins at marathon pace. Etc...
2) Alternate intervals with tempo or fartlek running for the Saturday workout. So one week is 8-12km worth of intervals (800m up to 2k reps); then the next week is 10-20km worth of tempo / fartlek running (depending on the length you can hover around marathon effort +/- 5sec/km. 400m reps won't be very useful; but I can suggest adding easy 200m reps to the end of interval workouts to work on efficiency. That type of work is always helpful.
3) Don't be afraid to vary paces on easy days. It's great that you have the patience and mental strength to know when to back off and run slow -- but don't let that prevent you from turning an easy day into an unplanned "run to the barn" when you are feeling great. Long, moderately paced runs that leave you feeling invigorated (but not wiped out) afterwards are bread and butter for the marathon.
What that will look like is alternating weeks that look something like these examples:
Monday - 1 hr 45mins
Tuesday - 1hr 15mins
Wednesday - 2hr 30min with last 45mins at marathon effort
Thursday - 1hr 15mins
Friday - 1 hr 45mins
Saturday - 30min Warm up + 10x1000m + 30min cool down
Sunday - Rest
Monday - 1 hr 45mins
Tuesday - 1hr 15mins
Wednesday - 2hr 30min easy/steady
Thursday - 1hr 15mins
Friday - 1 hr 45mins
Saturday - 30min Warm up + 16k starting at MP + 5sec/km, progressing to MP - 5s/km + 30min cool down
Sunday - Rest

Thanks heaps BL - really appreciate the imput and looking forward to incorporating the above changes

6 years ago 06/12/2019 7:15am EDT

re: Australian Runner

Looks like you have real talent.

Please don't waste your time with LR commenters.

Ask David Criniti the only Australian Marathoner I ever met.

https://www.afr.com/lifestyle/health/fitness/marathon-runner-david-criniti-shares-his-secret-for-setting-and-beating-goals-20181212-h191wv

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