Here's the situation: I am 4 weeks out from my next marathon, and I am trying to figure out the best date and distance for a long marathon pace workout.

For background, this will be my 8th marathon, I've been running steadily for the last 15 years. PR is 3:09. I'm a Pfitzinger devotee, but I notice that his 55 mpw plan doesn't have much room for MP work as the taper approaches. In the past I have built all my training around quality once a week long runs, usually 10-12 per marathon training cycle with at least half of the long runs done at or very close to my target MP.

The reason I'm floundering for this training cycle is that I have headed up a running group of folks who are either new to marathons or looking for a more positive experience after some death march finishes. I have offered advice and done a little coaching for this group on the weekend long runs and run by myself during the week. So my quality long runs have been replaced by major LSD runs. I'd like to run 7:30 race pace, but these group runs have averaged 9-9:30's.

I've done 12 long slow runs between 18 and 21 miles since October. My weekly mileage has been similar to past training plans topping out at 55 this week. I have done at least one MP run during my weekly training of up to 8 miles. I recently did 9 miles on a track averaging 7:20's and let loose with a 6:12 last mile that felt really good. Ran a 1:34:15 last October for a Half, and I feel stronger since then.

So....I guess I have 2 questions.

1) Does anyone here think that 3:15 is realistic?

2) Is it advisable to put in a long effort at my target MP of 7:30's? I'm thinking of up to 13 with the middle 11 at MP 2 weeks out. Too agressive?

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Imagine your pain is a white ball of healing light. -Tyler Durden

http://This message has been edited by Dave26point2 (edited Jan-23-2006).