How To Determine Marathon Pace

[@SteakmanTexas]

Zach that really helps. I’ve been looking for wisdom in this particular area. I’m trying to improve marathon time to qualify for Boston. I’ve been running 50 miles a week for 6 months easy MAF and the last 3 months 65 miles a week. Strength training also. Working hard at 61 years old. Marathon number 8. I’m a huge fan of yours. Thank you

[@elvay6847]

Assuming you have the logistics of running a BQ time dialed in (the endurance required, hydration and fueling strategy and good weather on race day of course) you should theoretically be able to BQ at age 61 with 60-65 miles per week with an average pace for those weeks of 11:00/mile or faster. Since you mentioned MAF training, it may be beneficial to you during your taper to "sharpen up" so to speak. Meaning as you decrease volume, you bring in some speed work outside of your typical MAF training regime. MAF training built an awesome aerobic base for you. Speed work like 8x800s at around 07:40-07:50/mile pace will give you some serious pop in your step. Or even dialing up the effort level of your weekly long run to tempo heart rate, but shortening the distance in accordance with your taper. Just my opinions of course and I am not a coach, so take this with a grain of salt. Perhaps Zach will chime in. Good luck with your Boston Qualifier! 💪

[@SteakmanTexas]

@@elvay6847 you sound like a well seasoned runner with great advice. I do appreciate your helpful tips. I will most certainly add in the Yasso work as you suggested. I’ve been doing 25 minutes of marathon pace at the end of my long runs most recently as I’m 6 weeks out from the marathon. I’ve built up to 5 x 800 so far at 7:50 pace. I think I just needed your encouragement also. It’s hot in Texas and I’ve focused hard for many weeks. I feel good from your comments. Blessings to you

[@elvay6847]

@@SteakmanTexas No problem Alan! I want to add something since you mentioned the heat in Texas. If you're training in the heat of the day to take advantage of the benefits of heat training specifically, I would suggest a test of your fueling and hydration strategy during the time of day and in the weather you expect on race day. IE if you're training at 1 PM and have everything dialed in, then give it a shot at 6 am or whatever the gun time is. Things are going to function a bit differently if it happens to be quite a bit cooler. Yea, you'll obviously gain quite a bit of pace vs effort level from the lower heat and density altitude, but that could change your fueling requirements. In regards to water, if you're used to pounding large quantities of it in the heat and do the the same thing when its cooler, it could result in GI distress or even hyponatremia. Imo, these are the little details many fail to consider (not saying you did!) when planning a race or otherwise max effort attempt. Anyway, again I hope this helps. It sounds like you are really setting yourself up to kick butt!

[@ZachBitterUltra]

Hi Alan, glad it was helpful! I usually find those following a MAF program get much closer to their AeT at what at ends up being their marathon pace. Reasoning is there is a big, if not entire, emphasis at developing it and the gap between AeT and can get quite small. You may be able to improve your marathon pace by adding some speed work, but would definitely want to consider injury risk and if it is needed to hit your goal of BQ.

[@patrickhutton1142]

zach from 2:23 marathoner , thinking you have it right , well put

[@ZachBitterUltra]

Appreciate it. 2:23 is moving!