I’ll be 3 weeks from marathon on Sunday and looking for one last long run w/o before starting taper. I have 3 18 milers and 2 20 milers in the books. Last Saturday ran 3 ez, 10 @ MP, 3@ tempo, 2 ez
Whatcha got?
I’ll be 3 weeks from marathon on Sunday and looking for one last long run w/o before starting taper. I have 3 18 milers and 2 20 milers in the books. Last Saturday ran 3 ez, 10 @ MP, 3@ tempo, 2 ez
Whatcha got?
3 steady, 6 @ MP, 1 steady, 6 @ MP, 3 easy. Then do something like 4x2 mid week at 2.5 weeks out.
My two favorites:
4/3/2/1 mile off 1 mile. Run the faster portions 10-15 seconds faster than MP and the slower portions faster than easy, so maybe MP+45 seconds. Warm up and cool down however you want to get your desired distance.
5 x 18 mile.
AP5000 wrote:
3 steady, 6 @ MP, 1 steady, 6 @ MP, 3 easy.
That seems very difficult to me.
sadfsdfds wrote:
AP5000 wrote:
3 steady, 6 @ MP, 1 steady, 6 @ MP, 3 easy.
That seems very difficult to me.
If this is difficult then you're not ready to run a marathon at your 'marathon pace'
sadfsdfds wrote:
AP5000 wrote:
3 steady, 6 @ MP, 1 steady, 6 @ MP, 3 easy.
That seems very difficult to me.
You're probably not fit enough then
Hot Takes wrote:
sadfsdfds wrote:
That seems very difficult to me.
If this is difficult then you're not ready to run a marathon at your 'marathon pace'
Well that's empirically untrue. I ran a marathon last year at 6:51 pace and was unable to run 10 straight at 6:51 three weeks prior. I sure as hell wouldn't have been able to do 12, even with a mile float.
I'm doing harder ones now in the middle of a Daniels Q2 not even at the end. Also, he said he did 10 at MP last week.
Depends on what your MP is. If you're a 4 hour marathoner, sure you can go out there and do 16 miles at MP no sweat.
Try it if you're aiming for sub 2:20.
My MP (not fast, I know) right now is 7:09. I ran 10 this week right at that on rolling terrain. It could be that I am running slower than my potential, or asdfas...was doing a lot of miles in his build and was simply fatigued. There is no way you should not be able to run 10 at your real MP three weeks out. That's basically saying Daniel's know nothing as he has people do 12 at MP twice and things like 2 x 6 a bunch of times.
I can tell you for sure that as my time has improved, the time/distance I can train at MP dropped. I remember when I was first attempting a BQ, I could 6:30-6:50 for 13 miles on any workout given a couple days easy. Now it takes a huge effort to run that long at MP. Not 100% sure why it is, but it is very true (for me)
Longest at MP per marathon time for me:
2:59 - 13-14 miles was easy at MP. Maybe I was faster than 2:59 and didn't know what I was doing for my first marathon.
2:48 - 10 @ MP was harder than above
2:28 - 14 @ MP was the workout of my life at that point until this past year WRT effort
Unknown, but faster than 2:28 - 10 @ MP - Don't think I had any more in me. Maybe if I ran it differently. New hardest workout.
So depending on your stage, 2x6miles @MP is a stinking tough workout or a very moderate one IMO.
However, if I was you I would definitely be spending a lot of time at or around MP right now, even just for stints. Getting my body and mind use to that pace.
These are pretty much straight out of Daniels 2Q 55-70 mile program
Thanks for the input- I was thinking about 2x5 @ MP for 18 total but I’ll try 2x6.
During my 10 @ MP, 3@ tempo last week, the first 8 felt easy, next 2 I felt “ aware” and the last 3 hurt but I was able to complete
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