Rate my marathon training plan

Training Advice/Discussion Marathon

1 week ago 06/30/2024 10:47am EDT

After a decade away, I'm trying to run a PR in the marathon, or at leat BQ. Previous best is 2:56, from 2014.

Averaged 30 miles/week for the last 10 weeks, running 5 to 6 days/week
-This is my third marathon, first in a decade.
-Modified Pfitz, singles with one midweek longer run.
-18 week build, starts in two weeks.
-Watch says I'm in 3:32 shape currently. Haven't raced any distance in years.

I appreciate helpful input, thanks! Especially curious about current wisdom on timing of longest run.

Here is the plan:

imgur.com

Link:imgur.com/a/D7Y7YdT

1 week ago 06/30/2024 11:12am EDT

re: state

You’re a decade away from a marathon, you haven’t raced in years, and you have averaged 30 mpw for 10 weeks. In how many days per week? Longest run? Average or common long run distance recently?

Even though you mention your racing, what has your running been like overall for the last couple of years prior to the recent 10 weeks?

Age?

I’m not sure what makes you think you’ll be ready to handle an average of nearly 65 mpw over a 10-week span with long runs and workouts starting about 8 weeks from now.

You may not get injured, but I’m not confident your body will respond to the training exceptionally well. Maybe that comes from something you know about how your body can handle a quick ramp up and decent mileage.

1 week ago 06/30/2024 11:50am EDT

re: state

- You say you want to run 5-6 days/week yet somehow your plan has you running every day.

- You're running too much the last week

1 week ago 06/30/2024 11:56am EDT

re: state

the key to the marathon is to be able to endure:

1) long runs - this is the first thing you need (you need to do 2-3 per week) and even take the day off in between if needed,

do not try to do these fast = these are easy runs (time out there runs). Super easy pace, just getting used to running for 3+ hours.

2) a tempo once a week would be nice too (again, nothing super fast - just an up tempo day). If you are recovering properly these should gradually get quicker over time. Probably 5-10 miles/ can get longer as you get closer to race month.

that's it: those two things are all you need, You don't need "speed work" or track workouts or intervals. You don't need X many miles per week. If you are running 2-3 three hour runs per week you'll be ready.

1 week ago 06/30/2024 12:05pm EDT

re: state

Well, you are 10 years older and haven't done much in these years.

Run a Half Marathon and see where you end up with. Your great 2:56 is history, don't even think to get close to that any time soon.

1 week ago 06/30/2024 12:05pm EDT

re: 64536

64536 wrote:
If you are running 2-3 three hour runs per week you'll be ready.

huh?

1 week ago 06/30/2024 2:03pm EDT

re: Time away

Time away wrote:
You’re a decade away from a marathon, you haven’t raced in years, and you have averaged 30 mpw for 10 weeks. In how many days per week? Longest run? Average or common long run distance recently?
Even though you mention your racing, what has your running been like overall for the last couple of years prior to the recent 10 weeks?
Age?
I’m not sure what makes you think you’ll be ready to handle an average of nearly 65 mpw over a 10-week span with long runs and workouts starting about 8 weeks from now.
You may not get injured, but I’m not confident your body will respond to the training exceptionally well. Maybe that comes from something you know about how your body can handle a quick ramp up and decent mileage.

Thanks, these are all fair questions.
-30 m.p.w. over 5 or 6 days. 'Long run' is a bit over 8 currently.
-Prior to 2024, I ran 3-4 days per week, 4-6 miles. Did this since 2021.
-36 y.o.

I will take this under consideration, might have to lower the volume on the easy days to maintain the long run mileage.

1 week ago 06/30/2024 4:27pm EDT

re: state

I don’t think your marathon pace long runs are feasible for someone as lightly trained as you are…or maybe for anyone. You either won’t do them, will not run them at actual (eventual) MP, or you’ll get injured….or all three. The overall mileage is probably too high as well; if you don’t get injured, I’d be surprised if you’re anywhere near fresh for the race. Last, and especially as this is an aggressive overall build, you should do a bigger taper: -20% of peak, -20% of that, and then race week.

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