Hi!
<div>I’m new on here and am hoping for some last minute marathon advice.
I’ve been running consistently since 2015 and in 2016 ran a 3:37 marathon. I followed my own made up (rubbish) training plan and for the last 4 miles felt absolutely appalling. I was on for 3:30 until about 5 miles from home.
This time I’ve been following the P and D Advanced Marathoning 18 week training plan, 55-70 miles a week. I have done every single run in the plan so far
I’ve been running my lactose threshold runs at about 6:50 a mile and my long runs somewhere between 7:20 and 8:40. I managed a 22 miler at 7:39 pace and felt fine at the end - no slowing down at all.
2 weeks ago I ran a half marathon race in 1:27:15 and that was after a 19 mile run 3 days earlier (admittedly at 8:38 pace) then a very mini taper of 2 days.
I have run a 5k in 19:34 and a 10k in 40:36 (Both months ago)
So! My question is, what should I be trying to run a marathon in?!
Sensibly perhaps I should be going for 7:10 a mile but, given that I did that half marathon 3 days after a long run I reckon I could probably run a half faster than that if it has been the goal…
Any advice would be very welcome..
Thanks </div>
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Comments
Well done with the training, sounds like it's going really well. You'll have to judge how you feel on the day, but I think &:10 would be a good pace to start at and pick up if need be. You're probably going to start thinking about 6:52 pace and the magic sub-3 number, but I think that might be a bit much. I've tried that many times and each time have got to halfway in about1:31-1:32, but then struggled to keep this up and finished in 3:10-3:15.
Starting conservatively and picking it up is a better strategy than going for broke from the start, it can be a long way on knackered legs.
Good luck!
Personally I feel us marathon runners run too conservatively as we don't know what we are really capable of.
You seem to have a good base with the P&D plan and that 22m run looks good as does the relatively un-tapered HM. As your an experienced runner you can look at 2* your Half marathon time plus 10-15 minutes which would give you around 3.05 so 7.10 mm looks reasonable.
To run a sub 3 marathon (which I would think you will soon be capable of) you really need to be running 1.25 or better for a HM, 38/39 min 10K, have some luck on the day and lots of marginal gains (carbon-magic shoes). Also with with pacing, though the theory says negative split in practice, the vast majority of runners fade in the second half as the same effort in the first half will add 5-10 seconds in the second, so if you are aiming at 3.05 maybe a 1.31/1.34 split. Good luck, you will come out stronger for the marathon for next time.
I am tempted to go for broke with the 6:52 but I think I’d need to be running 6:45 really as I think I’m sure to fade a bit..
I reckon if I tapered for a half I could do a 1:25 but until I do that I won’t be sure!
Its encouraging to hear that I might be getting close to sub 3 so I think if I go for 3:10 this time and see how I feel.
I started off ok and did the first half at 7:15 mile pace.
If I’d gone off at 6:50 pace I don’t think I’d have finished!
It could be that I’m simply not as good at marathons as I hoped. That time certainly doesn’t tally with a 1:27 half. But other reasons could be the 24 degree heat, the 1050 feet elevation and the almost total lack of crowd support. It was a really small event. I came 9th place!!!!!
I will do another - in the Spring on a flat course and see if I can knock 15 mins off that time!
Next time out - with good conditions and people to run with - you will knock a good chunk of that time. I think you've pinpointed the reasons for the 3.15. As an aside I went from a 3.15 marathon to a 3.00 marathon in 2 months and 2.50 in 5 months, your on an upward curve and keep the training consistent and I am sure you will run some very good times.
I guess that’s too soon to beat my time but it’s very tempting…no point doing it though if I’m going to be slowed down by yesterday’s marathon…
Key is a weeks proper recovery, 2 weeks of training (generally easy with some faster sessions) and then a week taper. Might see you at Newport and yes it is flat and most likely cool/ wet.
Great work getting into London. What sort of time are you hoping for? Best of luck and thanks for the advice.
I was really disappointed with my time. I picked the wrong course. My stupidity. I did no hill training and didn’t realise it was so hilly. I feel like I was beaten by the course and weather but I can’t really face another 18 weeks of hard training, I want to do another ASAP! Also it’ll feel like a bonus race and I won’t have anything to lose. It’s great to hear that your second one has always been faster…
Good luck with both of yours
it’s lovely and gentle!
If I had run, I would have been aiming for 2.50 and am lucky to get in as get a GFA place.
Hopefully if we both make good recoveries will see you at Newport
How very disappointing. I hope you can roll your entry into 2022.
At least you’ll have Newport as a back up even if not quite the same
Unable to defer my London place as a GFA but no problems really as run London seven times now.
I hope your training has gone well- its taper time.
Glad you’ve both made Covid recoveries. You’ll probably get back into London 22 on a GFA after Newport?
I will miss London GFA 2022 which is not that important to me. I had a good first week back last week with a decent 16m on Sunday with the last 5 pacy. Just wondering now about pacing myself and thinking might aim for 5m @ 33 mins × 5 and then hold on to the finish.
How is your training going?
Best of luck with it, let me know how you get on!
I thought it was a great course for a PB, so flat. I ran around 3:10 pace up to 16 miles then started to slow a bit before the wheels totally fell off at 23 miles. I’ve never hit a wall like it.
is in me!
Hope you got the time you were after and thanks for the encouragement on here.