General Discussion Triathlon Talk » Looking to improve my run times Rss Feed  
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2009-12-15 10:02 PM

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Veteran
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St. Pete
Subject: Looking to improve my run times
Right now

I can run a 5k in the 20:xx  which is a 6:40 pace
I can run a 10k in 44:xx which is a 7:20pace
I did a half on Sunday and ran a 1:45 at an 8:00 pace
 
Would it be possible or even probable to aim for a full marathon time of 3:20 in less than 3 months?

If so where would I find a train plan for that.

Edited by ksmith4 2009-12-15 10:07 PM


2009-12-15 10:27 PM
in reply to: #2561295

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Expert
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Colorado Springs, Colorado
Subject: RE: Looking to improve my run times
Not impossible, but certainly not probable. You want to run a faster pace than you just ran for a half, almost as fast as your 10K pace. Not much time to train.

See if you can get a copy of Galloways Book on Running and look for his 3:20 marathon plan. It's longer than 3 months, but perhaps you can jump in at the point only 3 months out from the race. It's not an easy plan and without sufficient base going into it, there is a possibility of injury. If you can do ALL the necessary workouts you might have a chance. Because you have no logs and provided very little information that's about all I can offer.
2009-12-15 10:33 PM
in reply to: #2561295

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Champion
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Subject: RE: Looking to improve my run times
I agree with the above, though I'd also say that your paces are dropping off precipitously as the distances increase.  6:40 to 7:20 going from 5k to 10k is larger than it should be, IMO, and same for 7:20 to 8:00 going from 10K to half.  This suggests that you have the speed, but not the volume.  I'm not sure whether you can fix that in 3 months, but if it were me, I'd really focus on getting the volume up (safely) and doing some tempo runs at longer distances (again, assuming that's not a road to injury for you).  Just my inexpert opinion.
2009-12-16 6:25 AM
in reply to: #2561295

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Runner
Subject: RE: Looking to improve my run times

You have strength and speed, you lack endurance.  You need more running.  I agree with the sentiment that it's possible to run a 3:20 off 3 months, but not necessarily the probable outcome.  It would depend on how much training you can do.

3 months is a short turnaround, by the way.  Most programs I've seen are 16-18 weeks.

2009-12-16 7:20 AM
in reply to: #2561295

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Panama City Beach
Subject: RE: Looking to improve my run times
I agree with all of the above.  Your pace drop off for grater distances is sharper than it could be.  It looks as if you have the speed, but lack the endurance.  Have you ran a marathon?  If you have, I'm sure you know a lot happens after the 18-22 mile mark.  That's when these high mile weeks, and long rungs come into play.  Good luck, and tear it up! 
2009-12-16 8:41 AM
in reply to: #2561570

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St. Pete
Subject: RE: Looking to improve my run times
Thanks for the feedback I will pickup the book.

The only marathon I have run/walked was at the end of Florida Ironman in November. My goal for my 1st IM event was to finish in under 12 hours and ENJOY the event. I would say with an 8-9 mins for each transition I did just that and finished in under 12 hours.

I regards to the current pace times they were derived from my BT IM training plan. I am sure I can push them harder but I have only run the 1/2 mary with only light training since the IM.


2009-12-16 8:51 AM
in reply to: #2561295

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Expert
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Colorado Springs, Colorado
Subject: RE: Looking to improve my run times
If you're getting the Galloway book, be sure to get Galloway's Book on Running, not his book about marathons. The first book was written before he started with the run/walk method and the training is much different. It has a specific training plan for running a 3:20 marathon.
2009-12-16 9:07 AM
in reply to: #2561295

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Hudson, WI
Subject: RE: Looking to improve my run times
That could be tough. That might have to be a "next year" goal. Good luck.
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