2:19 on 70-80 miles per week.

9 weeks down, 14 to go. No long run this week with a race on Monday. Feeling fresh, looking forward to some 20+ milers.

M: 60 min easy, 8.84 mile 6:47 pace

T: 11 miles, 12x400

67.8, 52.1

67.8, 50.8

66.6, 57.8

66.8, 57.6

66.2, 56.2

65.8, 72.1

66.2, 62.9

66.4, 70.8

65.9, 72.6

65.8, 82.7

66.1, 84.8

66.7, 72.1

W: 50 min easy, 7.2 miles 6:56 pace

TH: 60 min easy, 8.65 miles 6:56 pace

F: 14.5 miles, 2x1600 2x800 2x1200 2x800 2x1000 2x800

4:54.9, 58.1

4:59.1, 65.7

2:31.4, 59.4

2:30.4, 64.4

3:43.2, 69.7

3:45.7, 90.0

2:30.8, 73.5

2:29.5, 74.5

3:06.9, 68.8

3:07.9, 81.3

2:30.4, 72.6

2:30.1, 71.2

S: 50 min jog, 6.85 miles 7:17 pace

S: Rest

Total: 57.04

Thanks for the updates. This thread remains super interesting, and I'm really hoping you get some excellent results this fall.

This week looks good. It also looks like maybe all your paces were quicker. Even the easy days. Nice work.

How did your race go?

I ended up running 31:40 with 16:00,15:40 5k splits. I thought it was decent, but honestly felt pretty flat and was hoping to be about 20-25 sec faster. It usually takes me a couple races to get into race mode. Hopefully a can sustain this pace for 10 miles in 5 weeks.

Below Average wrote:

I ended up running 31:40 with 16:00,15:40 5k splits. I thought it was decent, but honestly felt pretty flat and was hoping to be about 20-25 sec faster. It usually takes me a couple races to get into race mode. Hopefully a can sustain this pace for 10 miles in 5 weeks.

And we can add that same race last year you ran 32:13, so 33 sec faster this year Well done so far.

31:40 is a good run and shows improvement as your coach noted, it's also equivalent to about a 2:28 marathon. Sounds like you think you under performed so let's say you were able to get to a 31:00 10k, that is equivalent to about a 2:25 marathon. These are rough estimates and assumes you are just as good at the marathon as the 10k. Your training seems geared more to the 5k - 10k distance on very low mileage, lower even than your intended 70-80 per week. The point is that it doesn't look like you will be ready for 2:19 even with 12-14 more weeks of training. I would shoot for going out at 5:30 pace and seeing how you feel. You could try to run your 5:18 goal pace for as long as possible but would probably only make it between half way and 20 miles. Hopefully this next phase of training gets your volume up. I also advise reading "Inside A Marathon" , Ben Rosario and Scott Fauble's very interesting book. Good luck, great thread.

31:40 is more in the ballpark of 2:26 or 2:27

Coach JS:

Why not have Phil run 2 hour long runs every week at an easy pace? It's my understanding that 2-2.5 hour long runs are the optimal range for marathon-specific aerobic development, without being too long to hinder recovery. He's only averaged 55-60mpw, why not add another 30 mins/ 4.5-5ish miles of easy time to the beginning of each long run?

For me to get anywhere close to 2:19 is going to take a big breakthrough. I definitely didn’t have a breakthrough performance yesterday, but I do feel like a breakthrough is on the horizon. 14 weeks is a long time. You can’t change the plan before you even start!

Below Average,

I wouldn’t worry to much about the conversion charts. You look crazy fit and you’ve run a marathon before so I think you’ll be OK.

I can barely break 33 minutes for the 10k and have run 2:26 twice. I’d say I was capable of 2:24 when I was in 33:00 10k shape.

33:00 10 km is 3:18 min per km

2:24 marathon is 3:24 min per km

What are you talking about ?

You ran 200 miles per week at 9 min per mile pace or what ?

Pre,

I came to running in my late 30’s so I don’t have a ton of speed. My 10K and Marathon are almost identical paces.

I think the OP could run a very low 2:20-2:23 with a 31:30 10k.

Well......it`s 14 more weeks to CIM and I build up the specific long run to at most 2 hours 40 min. It`s no hurry. ))

I know and see things in Phil´s talent as a runner that very few others "read" . He will probably be ready on CIM day to attack 2:19 . Besides, this 10 k he ran is not very easy at mile 2-3 as Phil told me so if it had been a track 10000 I think he had run faster. Whatever happens in CIM I will keep on coach Phil if he still want me to do. I have coached about 300 runners in 4 years time now and all of them have improved. I can see a sub 2:15 in Phil within a couple of years.And it`s very realistic out from his great talent.

31:40 is equivalent to 2:26 and 31:00 is equivalent to 2:23 ! After 9 weeks on DANCAN-system we have only begun the transformation of his great talent to become an elite runner. The specific long runs have almost not started .......The first 9 weeks have only been "preparing weeks"...now we start "The final countdown" I have my "tricks" )) ....To reach the goal is not mainly about mileage, it`s more about a pace thing.... Just follow the thread and you will see a bit of .....Magic! :) Cheers!

JS,

If I currently run 33:00 10k and 2:26:30 I’d be curious on your thoughts?

Otq dreamer wrote:

JS,

If I currently run 33:00 10k and 2:26:30 I’d be curious on your thoughts?

Well........The very first runner I coached from 2:40 down to 2:27:30 in just 2 ½ months I also coached to 32:30 at 10 k road.

So it looks like you probably can run about 32:15 at 10 k track.

OK, so my estimate is conservative and yours is optimistic. If we settle in the middle 31:40 = 2:27 and 31 = 2:24. At this point 2:24 would be a great for him. He ran 2:22 when he was in much better shape, and closer to a 30 minute 10k. He also, at this point, is lacking endurance and general fitness. A half marathon would tell us more and more than his planned 10 mile tune up race. Also, there really are no tricks/ magic to marathon training but I'll stay tuned. I still advise Phil to read "Inside A Marathon". That training has proven results with no mystery. the paces and mileage back to what he can do and he has a much better chance of reaching his goals. Also, go to Bob Hodge's site and read the training logs there.

31:40 is equivalent to 2:26 and 31:00 is equivalent to 2:23

He has to run about 29:45 10 k and 66 min half-marathon, then "maybe" he runs 2:19 marathon.

Anyway, I wish him good luck and let's keep the ball rolling :)

Just Some Numbers wrote:

OK, so my estimate is conservative and yours is optimistic.

My advice to you is to read the whole thread, stop jumping around so much and try to learn how to train.