What pace for last long run?

RICHIE-RICH

Am aiming for Cork marathon in less than 4 weeks, and for the past 12 or so weeks, I have done the following:
2 x mid weeks runs around 5-6 miles (time and family constraints), and the long runs going from 10 miler to 2 x 20 milers in past few weekends.
I have been maintaining easy running pace of approx 8:45/mile for the mid week runs, and have thrown in a few fartleks etc to spice them up; and approx 9:10-ish for my long runs.
some of my long runs have been evenly paced, and a few I have started slowly, and increased pace a little bit near end.


Questions
1. What pace should I be aiming for on marathon day – I was hoping for around the 9:00 to bring me under the 4 hour mark? Is this feasible, given the training paces.
2. I am planning another 20 miler this weekend – last long run. Should I run this at a steady PMP +30 sec (around 9:30 ) to get time on my feet, or should I run first 10-12 miles at PMP + 30, and then last 8 or so at PMP (or close to it)- what is the best plan at this late stage?
3. Long run Plan for next number of weeks is 20, 15,10, marathon

Any other suggestions/advice?

Woddle

Hi Richie have you ran a marathon before?

IMO I think you should aim for 18/20 this weekend with some at predicted marathon pace (maybe 10 towards the end of run preferably) this would give you enough time to recover for Cork and it would give you a better indication if sub 4 is feasible.

ThePiedPiper

Richie

If I was you, I'd certainly give the sub 4 a go. You sound like you could give it a good shot.

I'd advise doing your last long run with 10-12 miles at PMP towards the end of your run. This'll be a fairly tough session but it'll be a useful one.

Over the next few weeks, maintain the intensity in your training but decrease the distance run. You should be aiming to stay fresh, keep the speed in the legs but decrease your overall weekly mileage in order to decrease injury risk. A 10 mile run the week before the marathon would be grand, I definitely wouldn't do any more than 13.

Enjoy yourself in the marathon.

Krusty_Clown

If you are running your long runs at 9:10/mile, then picking up the pace to 9:00/mile for race day should not be a big struggle. As the guys have suggested, for the last long run, take it easy (9:30+/mile) for the first half then run at pmp for the second half (but leave a mile or two at the end to warm-down.

RICHIE-RICH

Many thanks for replies.

This will be marathon number 4 (previous 3 have been between 4:10, and 4:20)

The reason I ask about pacing last long run, is due to fact that my overall mileage for past 12 weeks has not been great, and wonder if I have enough miles in my legs; and what type of session should my last one be to give me best result.

As this is the last LSR before marathon day, my main concern is should I be using it to simply stay on my feet for as along as I can (slow steady pace run) or should I be doing a specific PMP session.

I think the consenus is to do first half of the 20 miler at 9:30 fastest, then pick up pace to 9:00 for latter half.

Krusty_Clown

RICHIE-RICH wrote: »

I think the consenus is to do first half of the 20 miler at 9:30 fastest, then pick up pace to 9:00 for latter half.

Yep. 20 mile run (22 if you feel up to it).
First 10 miles: 9:30/mile
Next 10 miles: 9:00/mile
Warm-down: 1-2 miles
That's if you're long run is still at least 3 weeks from your goal race. If it's less, than you'll have to adjust the mileage downwards. For your 15 and 10 mile remaining long runs, there's no reason you cannot include some PMP miles as well, towards the latter half of the run, If (as you say) you have been doing your long runs at 9:10/mile

RICHIE-RICH

Krusty_Clown wrote: »

Yep. 20 mile run (22 if you feel up to it).
First 10 miles: 9:30/mile
Next 10 miles: 9:00/mile
Warm-down: 1-2 miles
That's if you're long run is still at least 3 weeks from your goal race. If it's less, than you'll have to adjust the mileage downwards. For your 15 and 10 mile remaining long runs, there's no reason you cannot include some PMP miles as well, towards the latter half of the run, If (as you say) you have been doing your long runs at 9:10/mile

Thanks - Goal Race is Cork Marathon, so only three more weekends to go....

A half and half 20 miler it is for Sat morning (maybe an extra mile or two to warm down.)

And yes, i have been doing the long runs at 9:10 ish pace. I square.

RICHIE-RICH

Krusty_Clown wrote: »

Yep. 20 mile run (22 if you feel up to it).
First 10 miles: 9:30/mile
Next 10 miles: 9:00/mile
Warm-down: 1-2 miles
That's if you're long run is still at least 3 weeks from your goal race.

Did my 20 miler on Sat.
first 10 miles were in 9:45 min/miles.
second 10 miles were 8:50 min/miles
latter half of faster 10 miles was wind assisted.

The last few miles were tough. Even though I was only running at 9:00 min pace, it felt much faster/harder

So based on that, am I ready for 9:00 min/mile pace for Cork??:D

Thanks for the input, the long run was a good confidence booster.

Woddle

Well done and best of luck with it.

TFBubendorfer

RICHIE-RICH wrote: »

So based on that, am I ready for 9:00 min/mile pace for Cork??:D

You will only know for sure in the day, but it's looking good.
Great training, all the best for the marathon!

Krusty_Clown

RICHIE-RICH wrote: »

So based on that, am I ready for 9:00 min/mile pace for Cork??:D

You can't expect someone else to make a judgement call for you, but if I ran the last 10 miles of a 20 mile run faster than my planned PMP (even with some wind assistance) I personally would have confidence in my own ability to aim for that PMP. A proper taper will see you nicely rested and ready for the challenge.

Well done, and best of luck.

Tetney

Richie, i would agree with the other posts. Hard to make a call for someone else but you look well set to reach your 4 hour goal time.

I ran my first marathon last year in 3.56 off a 9:30 pace 20 mile run

Also did my 20 miler on Saturday:
First 10: 9:15/mile
Next 10: 8:45/mile

I am aiming for 3 hrs 45 min. Best of luck on the day