I use Daniels' Running Formula.  He uses a 24 week program.  Speed chiefly consists of tempo/threshold runs and repeats.  More than anything, I suggest you gradually build up your mileage.

As to a BQ-specific program, all of the programs seek to have you maximize your potential. If it's a BQ, so be it. If not, not.

Good luck.

I used Pfitzinger's 18 week program up to 55 mpw.  This is from the book Advanced Marathoning.

I thought it was a great program because it upped my mileage and gave me specific speed workouts. It also includes some "tune-up" races so you can get race experience and some idea of your fitness level.

Good luck!

There aren't any guarantees in marathon running except that when you go out too fast for your fitness in the first half, you come crawling in or crash in the second half...   !http://www.coolrunning.com/forums/smile.gif|src=http://www.coolrunning.com/forums/smile.gif|border=0!

One predictor is whether you can run a half marathon in about 1:30:xx-flat. Then you might be close to a 3:10:xx BQ time for a marathon. Or go to www.mcmillanrunning.com[/URL" target="_blank"> and put in times for longer distance races (30k, 20 miles, etc) in the calculator.  However, a lot of people fail to run the equivalent time at the marathon distance, usually because their endurance capabilities haven't been trained enough to race the distance.  Whether that is ability to maintain pace after muscle damage from racing so long, using up muscle glycogen too fast, or whatever, that seems to be a big factor in marathon performance if you look at people's splits.

Man you are lucky!  The pacer for the 3:10 group is AWESOME!  Consistent, knowledgable, strong, motivational, handsome - and he's me...   !http://www.coolrunning.com/forums/biggrin.gif|src=http://www.coolrunning.com/forums/biggrin.gif|border=0!

Make sure you've got a nice good base and work on your speed. Every workout needs to have a purpose - it can be for endurance, strength, speed, recovery - but have a plan in mind. For me personally when I have made breakthroughs - it was about working on my speed. 7:15 is a good pace - to run that for 3+ hours it needs to feel comfortable so you need to be fast enough that 7:15 IS comfortable, and you need to be strong enough that you can hold it for a long time.

When looking at programs, I would focus on tempo runs and speedwork/races. There's tons of info on long runs and how to run them so I'm sure you've heard it before - build up gradually, run them intelligently, practice finishing at a faster pace, practice your marathon in your runs as far as gels and hydration, etc. But good hard tempo runs really make you tough. And shorter races get you running fast.

Dallas is a good race - I'm not one that likes pancake flat courses like Chicago (and I think Houston is extremely flat though I think it's a different course from when I ran it).  One thing to consider is to take a crack at it in Dallas, and if the weather isn't cooperating or you're not feeling right, have Houston as a back-up (though you won't have me there to pace you!).  They are far enough apart that if you shut it down after 10 miles and just treat it like a long run, you can bounce back and be ready for Houston.

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Originally posted by wing zero:

Hey thats cool pacerchris !!!
I didn't think about that. Where can i go to find out more about white rocks pacing teams. Who sponsers it? About what time does the 3:10 group usually come in at? Right on the dot? I will definatley utilize pacing to qualify.

Thanks everyone for your input!

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What?! I thought EVERYONE knew about the legend of PacerChris!

Last year I came in a little faster than I like to - around 3:08:43. I had just missed my time at Marine Corps (3:10:48) and wanted to be sure THAT didn't happen again (our goal is up to 2 minutes under target time and not any slower, even though the BAA accepts 3:10:59 as a qualifier). Typically, I shoot for 3:09:30, with the first half and second half being very close in time. Clif Bar sponsors our team - no cost whatsoever. Check out www.clifbar.com,[/URL" target="_blank"> under Play there's a section with info on our team. Your job is to get your a$$ in 3:10 shape, my job is to make sure you don't blow it by going out too fast.

[http://This message has been edited by PacerChris (edited Jun-18-2007).|http://This message has been edited by PacerChris (edited Jun-18-2007).]

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Originally posted by PacerChris:
[B]7:15 is a good pace - to run that for 3+ hours it needs to feel comfortable so you need to be fast enough that 7:15 IS comfortable, and you need to be strong enough that you can hold it for a long time.[B]

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I agree with your advice EXCEPT the fact that marathon pace should feel comfortable.  MP should be comfortable come race day after a good taper, but I always find MP during peak training to be somewhat tough.

I also agree that speed work can be extremely helpful.  I joined a speed group for a mile race and then continued with a fall speed group during my training.  It definitely helped me take things up a notch.

i'm putting together my marathon training plan and am looking for some quality marathon-type speed workouts.  i am definitely going to do some MP miles at the end of my long runs, hopefully working up to the last 10 miles of my last 20 mile run.  also, going to focus more on the tempo stuff than the interval types stuff, but was wondering if anyone has any favorite marathon speed workouts they would like to share.