| Author |
Topic: Long-term Boston Marathon Plan |
streak790
Cool Runner |
 posted Sep-14-2007 04:56 PM
  
My long-term goal is to qualify for the Boston Marathon. That needs to be a few years off seeing as I let myself get out of shape over the past year and seeing as the qualifying time for my age group is unrealistic for me (even when I am in shape) at 3:10. So.... I'm focused on the 2011 Boston Marathon when I'll be able to run in the 35-39 age group with a qualifying time of 3:15 (about 7:25/mile pace which would be significantly more attainable than the 7:15/mile pace required now). That means that I'd have to run my Boston qualifier (BQ) sometime after late September 2009, which gives me two years from now to get into marathon shape. I'm more or less in need of a two-year couch-to-BQ plan. Any ideas?Last year when I was in shape I ran a 5:29 in a 1-mile track race, and a 20:20 5K road race, and a 1:41 half-marathon (first time that I ever ran over 12 miles). I averaged maybe 4 days a week with hill workouts, tempo runs, and long runs topping out at 13.4 miles following the half-marathon. Due to plantar fasciitis and certain life events I stopped running the end of November. I kind of started up again in the spring but have been averaging maybe once a week. I know that I have potential; I just need a good plan. Thoughts? [This message has been edited by streak790 (edited Sep-14-2007).]
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Southern Man
Cool Runner |
posted Sep-14-2007 05:05 PM
I went from the couch (totally couch, 30 lbs overweight, no running for at least three years before hand) to just missing a BQ (3:16:04) in two years. First, just get your mileage up. The higher the better, don't worry at all about speed. Spend 6 months running good mileage (60+). That might take you the first year, build up and 6 months of mileage. After that aim for a series of races in 6 months...half marathon, 10k, 10 miler. Than get a marathon plan and follow it. I followed Pfitz 18/70. Big mistake I made was trying to add speed too early. I was injured twice in the first year. After I backed off and just ran mileage for a while I made really huge gains. Southern Man ------------------
We're on a road to nowhere. Come on along.
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milkbaby
Cool Runner |
posted Sep-14-2007 10:00 PM
Yah, Southern Man hit the nail on the head. You already have enough speed with a 5:29 mile and 20:20 5k to run a 3:10 marathon, you just don't have enough endurance. I haven't run under 6:00 for the mile or 20:5x for 5k this year but I did run a 3:14 marathon and am shooting for 3:10 or better next time out.There is no substitute for putting miles on your wheels, so build up your mileage and you will be surprised. You may even be shooting for sub-3h in a couple of years instead of only 3:10. I know I will be! Remember there is no substitute for consistency... get out there and train. There are no secret workouts that will trump consistency if you find yourself in a cycle of running then not running. Good luck!
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