Miles in base period for sub 3 hour marathon

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Cipherscribe

43 posts since
Jan 3, 2006

Nov 5, 2007 4:35 PM

Miles in base period for sub 3 hour marathon

Is there any correlation between base period mileage and marathon times?

If I want to achieve a sub 3 hour marathon, is there a general statement that can be made about minimum weekly mileage in the base period for people who achieve a sub 3 hour marathon?

Cheers,

Adrian

velbg

26 posts since
Feb 25, 2007

1. Nov 5, 2007 4:58 PM

in response to: Cipherscribe

It all depends on the individual. A few run sub 3 with a base of 30 miles per week. Some need at least twice as much base and some will never get close to a 3 hour marathon regardless of mileage.
What is your current mileage and race times?

VictorN

406 posts since
Dec 14, 2007

2. Nov 5, 2007 5:01 PM

in response to: Cipherscribe

I suggest that how many miles you run in your base period should be linked more to your running history than it is to how fast you hope to go.

Having said that, I would guess that unless you are Lance Armstrong, you will need to have weekly mileage peak at 60+ miles. To get to that you might want to have a base of 30 to 40 miles per week.

Victor

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www.competitiverunner.com[/URL" target="_blank">

fuzz039

144 posts since
Dec 14, 2007

3. Nov 5, 2007 5:16 PM

in response to: Cipherscribe

A 2003 article[/URL" target="_blank"> in Running Times suggests a base of 60 to 70 MPW, followed by a peak of 65 to 75 MPW during the run-up to the marathon.

Cipherscribe

43 posts since
Jan 3, 2006

4. Nov 5, 2007 5:32 PM

in response to: Cipherscribe

Great info, thanks all.

In answer to your questions, I am running about 50 mpw. I have never run a marathon, only a 1/2 marathon in 1:40. I have been running for about 8 years, and decided I need to complete my first marathon b4 turning 40 (next July).

Not really confident about sub 3 hour, just enthusiastic, given my legs feel unbreakable at the moment.

I am increasing my mileage by about 10% per week, and legs keep asking for more. I am thinking about going to 100 mpw in the base period, but not sure if that was too much, hence my questions...

I have noticed a massive change in my abilities now that I am more relaxed about my runs.

Cipherscribe

43 posts since
Jan 3, 2006

5. Nov 5, 2007 5:38 PM

in response to: Cipherscribe

Great article Fuzz, thanks for posting

fuzz039

144 posts since
Dec 14, 2007

6. Nov 5, 2007 6:28 PM

in response to: Cipherscribe

You're welcome. It sounds like you have a legitimate shot at breaking 3 hrs. Best of luck & give it ****.

Cipherscribe

43 posts since
Jan 3, 2006

7. Nov 5, 2007 7:21 PM

in response to: Cipherscribe

After reading the article you posted, I might have more than enough miles behind me, but not the pace. Time will tell.

Cheers,

Adrian

VictorN

406 posts since
Dec 14, 2007

8. Nov 5, 2007 7:21 PM

in response to: Cipherscribe

A 1/2 of 1:40 translates to a marathon of 3:31 according to McMillan[/URL" target="_blank">. That's a pretty big drop, from 3:30 to 3:00, unless you have some untapped potential or haven't trained well in the past.

Still, speaking from experience, it is possible. I've gone from a 3:35 to 2:58, but I also went from a "train-as-you-go" plan to a very structured training plan along with a big mileage increase.

Get yourself a good plan out of Pfitzinger's or Daniels' book and stay focused and it will be a stretch but is possible.

Victor

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www.competitiverunner.com[/URL" target="_blank">

run4262

69 posts since
Jan 12, 2007

9. Nov 5, 2007 7:53 PM

in response to: Cipherscribe

A lot of my running buddies are in the 248-258 range and typically run 60-70 mpw. I'm the old slow guy in the group with a best of 303 on 70 mpw and that was two years ago.

Cipherscribe

43 posts since
Jan 3, 2006

10. Nov 5, 2007 9:06 PM

in response to: Cipherscribe

Thanks for the advice. I have just ordered Pfitzinger's AND Daniels' book from Amazon.

Looking forward to using their info to lift my pace.

Thanks again

Adrian

prosim25019

34 posts since
Dec 14, 2007

11. Nov 5, 2007 9:27 PM

in response to: Cipherscribe

speaking from the experience of inexperience I ran a 1:27 half in march and finished my first marathon in 3:24 3 weeks ago...good luck...

actonrunner

70 posts since
Dec 30, 2002

12. Nov 5, 2007 10:23 PM

in response to: Cipherscribe

quote:<HR>Originally posted by Cipherscribe:
I have never run a marathon, only a 1/2 marathon in 1:40..<HR>

If sub-3:00 mean a lot to you, you need to set an intermediate goal of around 1:25 for the half. If you can't hit that, you're not going to break 3:00 in the full marathon. I'm not trying to discourage you, as I have no idea of the circumstances of your 1:40 half. It's just that this is a necessary step along the way.

Regarding minimum mileage, I ran under 3:00 in my first marathon, and I peaked at 63 miles. Most of my weeks wre in the 50's. I did have the necessary speed going in, however, so all I needed to work on was endurance.

Jim Sullivan032

516 posts since
Dec 14, 2007

13. Nov 6, 2007 9:05 AM

in response to: Cipherscribe

There are a lot of variables in determining how much mileage is needed, and age is an important one.

I've been able to break 3 hours on a couple of occasions while doing what would be considered fairly low to moderate mileage for a marathon, as I do a lot of progression runs, tempo work and long intervals. Still, while I could break 3 hours off of about 40 miles/week when I was was 30, now that I'm in my mid-40s, it takes at leat 50-55.

You may have to rrun a couple of marathons before you'll have enough personal data to really know how many miles it's going to take.

Nov 5, 2007 4:35 PM

Miles in base period for sub 3 hour marathon

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