I'm endevouring to Qualify for Boston this year (sub 3.10), in the Chicago marathon in October and need some tips from you experienced runners.

I've posted my details before, but I will again

Male, 30 (will be 31 by Chicago)
Average milage (40-50 miles per week)
Weight 175lbs Height 6ft
I have been running for about 4 years

I've only run 1 marathon in 3.39 last October, but took it easy and could have taken probably 10mins off that. But I need another 20mins, a tall order I think.

My long runs are at around 15 miles at the moment. But I have 10 months to go.

I'm planning on shedding 14lbs over the next 3 months then upping my training, so I'm not training hard on few calories.

My pb for the 5k is 20.08 last year (did a 21.08 a couple of weeks ago) and 10k is 43, last year.

Will I me able to get to 3.10, and any help in training would be greatly appreciated.

At the moment typically my running week is:

Monday rest (1hr swim drills)
Tuesday 13k (65% HR) (at round 5.25min/km pace)
Wed 10k (8k tempo (80% HR 4.20min/km pace)
Thus 13K (65% HR) (at round 5.25min/km pace)
Fri 10k (7*800m repeats 190secs, 400m recovery)
Sat 6k (Beach and barefoot run) (no HR monitor)
Sun 24k (65% HR)

With every 3rd week the long run is 10miles, apart from that increasing the long run my 2k per week and Tues and Thurs by 1k every 2 weeks.
I also live in the Tropics so I am training in 80-90F heat.

cregneebaa -

here is what I did - dropped 4:30 down to 3:10:31 in a year (copied from another thread):

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I'm a believer in using the heart rate monitor for training/racing. I started training in September for the Houston marathon in January. September was mostly about building aerobic base - running very slow - I could not run any distance without my heart rate going faster and faster as I ran - after about a month of 9-10 minute miles - finallly I was able to maintain a pace without my heart rate increasing - pace was about 9 minute miles without heart rate going over 150. (Since I had completed the prior houston marathon in 10 minute mile pace - I thought I was flying)

Started mixing in intervals, threshold training and long runs - all with paces set by heart rate - not by minutes/mile - went faster and faster each week - by end of October - ran a half marathon at 7:40 miles, kept training - by mid December ran a 30k at 7:02 minute miles than Houston marathon at 7:15 minute miles. Without heart rate monitor - I would not have speed up my training runs and probably would have missed out on some progress..

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Just ran a 5k this morning - exactly 6 minute pace (18:37) - I couldn't even achieve my current marathon pace in a 5k a year ago.


Two biggest tips from my (limitted) experience:

1) Get a HR monitor and train to it - a month of very slow running to start.
2) Follow the workout schedule in "Advance Marathon" by Pete Pfitzinger and Scott Douglas - I pretty well stuck to the easiest one in the book - up to 55 miles per week 12 weeks. Generally the workouts suggest a weekly Long Run, Tempo Run and Interval Workout with recovery runs between - never do both same week as you haven't recovered from the last same workout - kinda like weight lifting - workout different musles while the others are recovering - works the same with heart rate ranges - need to push at different levels. Also mix is a few preparation races - 30ks, 1/2 marathons, 10k - works great to build confidence.


I'm heading for Boston in April - since I'm 39 I only need 3:15 so I'm good to go.

I did find weight loss to be VERY helpful and only possible in the slow running period and a little into the heavier schedule (September/October for me) - after that I needed the energy too much to do my harder workouts but would still try to stay low carb except day before long runs. I dropped 23 lbs (183 down to 160) and I'm trying to drop to 155 for Boston.

Good luck...

Thanks for the help and encouragement.

I am finding that at 140hr runs for 8 miles the pace drifts from 7.50 per mile at the beginning to 8.50 at the end. At least the average pace is down to 8.30 from 9.00 at the beginning of the year.

I run with the Garmin 305. Looking at pre Toronto I was averging 7.50's at 140 HR for 8 miles, so still got some aerobic fitness to work on.

Will lose the weight over the next 3 months and build on the aerobic side with one tempo each week. Then start on a 3.10 marathon training schedule I think. (I'll have 21 weeks then)

Thanks again

Hey Kayray, I have bought that book, and will endevaour to do the 23 week less than 70miles per week schedule.

I will let you know how it comes along

Thanks again