How do I increase my time in my marathon? I have 3 months left?

Question

I will be running my first marathon in October. I have run a 10 miler, 5K, 10K, etc. My pace has been rather slow. For my longer races I am between 10:40-10:59/mile. I have been running for approx 3-4 days per week and run 3-5 miles for my normal runs with long runs in the ballpark of 5-9 miles. This will obviously increase as I get closer to the marathon (and further with my training.

However, I am looking to finish at a pace of 9:45-10:00/mile.

Any help or suggestions?

I am 32/male. No health issues.

Answer 1

go for long distence runs the key to geting better speeds is going for farther runs

Answer 2

Umm. That is pretty bad. I run track/field and cross country and my average per mile is 6:46.3!

But there is an age difference.

Try this: drink protien powdered milk every morning and dinner. Play a variety of games that make you run a lot, for instance, in my track team every other day of practice we play either soccer, ultimate, and a lot of other games. This is will be helpful in which you have a little more fun and still get the same amount of running.

Push yourself, also don't just run. My coach makes us do 100 push-ups everyday including weekend practices and vacation breaks. Believe me this will seem hard, but it will def. pay off in the end. Do 200 crunches in a row before you start running and after you start running. And also do curl-ups/sit-ups. Do about 75 at first then everyday increase the amount you do by 5. You can use the same technique for push-ups and crunches as well if you think you're not ready for them yet. Just start by doing as much as you can do and increase the amount everyday.

And the amount you run everyday is pretty good. For me, it's not, but for you it's pretty good because you need to let your body rest.

DRINKS LOTS OF MILK!! the amount you run is pretty good, but you need to start pacing yourself. If you pace yourself, you will go ALOT faster.

How to pace yourself: stride the first 60 meters and try to stay close to where everyone is. then start jogging. close to the end, start running as fast as you can.

I know this is alot of info, but I just want to help you try to reach your goal in winning the marathon. I really hope you follow my advice. It really works. My team has  been undefitted at first place for my state for the last 3 years.

Answer 3

Hello,

The keys to a faster marathon are your long run; your body weight; and your speed workouts.  I've see some prediction calculators equate a 25:30 5k to a sub 4:20 marathon.  As you continue in your training, add some marathon goal pace runs mid-week.  For example, if your long run on Sunday is 12 miles...go out and try a 4-6 mile run at a sub 10:00 pace.  If your marathon has a pacer (ClifBar, etc...), run with them!  It's nice having someone to pace you that won't go out too fast.  Hope that helps.  Check out the link below for some marathon tips.  Good luck!!

- Mike

Answer 4

I would aim to just finish your first marathon and not worry about the time for this race.  If you can't even hit the target pace in shorter races, then you need to adjust your goals for the marathon.  Sorry to be blunt, but if you can't even hit your predicted pace in shorter races, you aren't be able to run it for the marathon distance.  Most people slow down as they run farther.  Someone who runs a 9:00/pace 5K might very well run a 11:00 or 12:00 pace for a marathon.

It's a big accomplishment just to be able to cover 26.2 miles while running.  Aim to finish this race.  You can then work on building your endurance and speed the next time.  To be good at the marathon, you need to run a LOT of miles.  You don't have to run as much as I do (I run 80-100 miles per week), but if you want to see your times drop you probably want to build to running 50 miles or so per week.  Once you can build your endurance, you will find you run more efficiently and will speed up.  It takes time, though.  Good luck with the race!

Answer 5

what i used to do was measure out the miles on my normal loops and spray paint a line on the road at each mile mark. Run the same loop each time and look at your watch often to keep trying to improve your times.

I also recommend track work outs,,,go to a field with a track, start in the middle of the track, like at the 50 yard line, sprint one lap full out 100%, when you get to the place you started,,,WALK across the field (to recover/rest) and when you get to the track on the other side, sprint again,,,try to do 3 or 4 of these the first time out,,do this kind of work out 4 or 5 times about 3 days apart with the 5th time doing 8 sprints,,pay attention to good running form,,i guarantee all of your times will drop,,also, pay attention to diet,,,if you need to drop a few pounds,,you will be able to run faster if you are lighter

Answer 6

Everyone thinks running further distances will help u be able to run farther. Though true running shorter distance sprints helps more then running further. Do constant sprints about 200 meters with about a 5-10 second break in between. Do about 10 of these. This will help with breathing.

Also try sprinting up hills then walking down them. Then sprint back up and walk back down. This will help with endurance.

Try to set up a work out 5 days a week. Monday Friday do your sprints and Wednesday do the hill workout. Then on Tuesday and Thursday go for a normal 7-10 mile run.

Also if u have cramp problems, try to breath with ur steps. If u have a cramp on ur left side try to breath out when ur left foot hits the ground. And the same with the right foot.

Good Luck!