2h45 Marathon on low Milleage? pls Help

BTW

My other pr's are 17:10 5K and 35:50 10k

Hallo.

Please, describe your last 2 training weeks with paces.

What is the ratio of hard- to easy miles you are currently running? Might be that you're not running your miles easy enough to get any benefit from the additional mileage. You may also somewhat expect to be tired when training for a marathon - the benefits should present themselves on raceday, not necessarily in the depths of your training plan.

I'm always running 5min/km - 8min/mile for my easy runs and a bit faster for long runs.

For my tempo runs 4min/km- 6:4min/mile for tempo's.

Interval sessions 3:36min/km - 5:47min/mile

Can’t help much with training, but I’ll say 3 things:

1- yes, it can be done. I ran 2:33 on 50mpw.

2- if you mean your garmin’s vo2max indication, stop paying attention to that. It’s not very useful.

3- it’s normal that you’ll feel more tired with more mileage. It doesn’t mean it won’t benefit you

dantestruyve wrote:

I'm always running 5min/km - 8min/mile for my easy runs and a bit faster for long runs.

For my tempo runs 4min/km- 6:4min/mile for tempo's.

Interval sessions 3:36min/km - 5:47min/mile

I ran 6/7 days a week and 3 of them are easy 10k's.

1 20 miler, the rest is tempo.

How should I fill in the last 7 weeks before the race?

How fast 20 miler ?

You are going to run 3:53 per km and your interval session is 3:36/km and tempo is 4 min/km...

Could you run 20-25 km at 3:53-3:55/km ?

Prefontaine91 wrote:

How fast 20 miler ?

You are going to run 3:53 per km and your interval session is 3:36/km and tempo is 4 min/km...

Could you run 20-25 km at 3:53-3:55/km ?

20 miler always 4:12-4:30 per km.

Yes, i recently ran 1:19:30 HM (3:46/km)

So, you have a shot.

How looks like your interval session ?

Prefontaine91 wrote:

So, you have a shot.

How looks like your interval session ?

Depends on the week, most of the time 3x 800M fast -30 sec rest - 400m fast -30 sec rest - 800m fast- 30 sec rest.

I am not really familiar with shedules etc.

dantestruyve wrote:

For my last marathon period I ran 40-45 mpw and finished 2h53.

My nexy Marathon is 29 March. (in 7 weeks).

For the past 5 weeks i am running 55-60 mpw but my VO2max is staying stable and i'm feeling more tired and less fast than I Was. What should I do? Do a recovery week of 40mpw?

I would like to run 2h45 on my next marathon, can it be done on low milleage?

I feel like 50mpw on 5 days per week is my ideal ratio to recover well and put in some speed work.

Thanks in advance

I just want to know, what do i do best the upcoming 7 weeks?

Take a recovery week in between and keep the mileage 55-60mpw?

Do less mileage, like i was doing before and do one or 2 peak weeks with 65mpw?

thanks!

We are waiting for a marathoner with PR faster than 2:40.

Most of us aren't marathoners, so sometimes that's hard to give you best advice.

Personally, I think try to hold 3 week same mileage.

4 week till marathon: Maybe run 10 k or sometimes like 10 miler or maybe fast 20 km and

try to decrease your mileage step by step.

Perhaps 55-50-45-40.

Also your long run should be shorter, maybe 30 km - 25 km - 20 km

Last 2-3 weeks shouldn't be hard, but be in touch with some speed, some marathon pace reps, but

not long one's, just to keep right pace in your legs.

When did you do last time, before 2:53 ?

*something like 10 miler

*what did you do

Prefontaine91 wrote:

We are waiting for a marathoner with PR faster than 2:40.

Most of us aren't marathoners, so sometimes that's hard to give you best advice.

Personally, I think try to hold 3 week same mileage.

4 week till marathon: Maybe run 10 k or sometimes like 10 miler or maybe fast 20 km and

try to decrease your mileage step by step.

Perhaps 55-50-45-40.

Also your long run should be shorter, maybe 30 km - 25 km - 20 km

Last 2-3 weeks shouldn't be hard, but be in touch with some speed, some marathon pace reps, but

not long one's, just to keep right pace in your legs.

When did you do last time, before 2:53 ?

I just looked up the last 9 weeks of my previous marathon cycle (week 1 is the week before the marathon)

Week 1 73km - 45m

Week 2 42km - 26m

Week 3 80km - 50m

Week 4 91km - 55m

Week 5 91 km - 55m

Week 6 91 km - 55m

Week 7 62 km -38m

Week 8 80 km -50m

Week 9 44 km - 27m

Average: 72km - 45m

Don't worry too much about your VO2max not changing much...it's your running economy that has a greater impact. If your training has improved then you'll have a lower VO2 at the same pace as last training cycle or another way to look at it is that you'll maintain a faster pace at the same %VO2max as last time.

Prefontaine91 wrote:

We are waiting for a marathoner with PR faster than 2:40.

Most of us aren't marathoners, so sometimes that's hard to give you best advice.

2:20 here but I did it off of 130s peak.

Just thought I'd add my POV since my PB is 2:44:5X.

I didn't like running high mileage but still did 70 mi/wk.

The thing that jumps out to me though is that your 5k and 10k abs are 30s and a minute respectively slower than mine were.

So with less speed/strength and less endurance, the main area you could improve compared to me is to run an evenly paced marathon. Practice 6:18 min per mi pace so you know what it feels like and don't go out much faster. I'll never know what even pacing could have yielded me time-wise, but to give you an idea of how unevenly I ran: it was something like 6:00 min/mi through 6 miles. My pace crept up after that and I went through the half in 1:20 and went slower than 7 per mi at some point. So you can easily run more evenly than I did if you make a point of it. Good Luck!

My college roommate ran under 2:45 several times, best of 2:40 and change who never saw the high side of 45 miles a week or a training run longer than 12 miles and those were semi-rare. His basic run was 5-7 miles almost never slower than 6:00 pace with a 10-12 mile run at the same pace once a week. He was faster at 5/10 km, well, it was 3/6 miles then, than you are.

There was also a guy in New England in the '40s and '50s who ran in the 2:40s on a Sunday 20 mile run and nothing else. Don't know what his shorter distance times were.

HRE wrote:

My college roommate ran under 2:45 several times, best of 2:40 and change who never saw the high side of 45 miles a week or a training run longer than 12 miles and those were semi-rare. His basic run was 5-7 miles almost never slower than 6:00 pace with a 10-12 mile run at the same pace once a week. He was faster at 5/10 km, well, it was 3/6 miles then, than you are.

Jealous. My quads completely blow up after about 15 miles if I'm not running longer stuff.