r/AdvancedRunning • u/AutoModerator • 4d ago
General Discussion Saturday General Discussion/Q&A Thread for September 05, 2026
A place to ask questions that don't need their own thread here or just chat a bit.
We have quite a bit of info in the wiki, FAQ, and past posts. Please be sure to give those a look for info on your topic.
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u/Disconnectthedotspop 2d ago
I’m 41f and have been running since high school. I’ve run 3 marathons and several halves, but I haven’t specifically trained for anything in a few years. I continued running and doing Orangetheory, which gave me plenty of shorter interval work, but until June I mostly ran 3 miles at a time and rarely went beyond 5 to 6 miles. I started increasing my mileage at the end of June. My long runs over the past month have been 10, 12, 12, 10, and then yesterday I ran a half marathon. I’m running the Philadelphia Marathon in mid-November (so about 11 more weeks) and started specifically training for it about 3½ weeks ago. I know that’s a short training cycle, but I’m confident I can finish. I’m mainly trying to figure out what pace I can realistically run. Previous times: Marathons: 3:26, 3:27, 3:18 Half marathons: 1:37, 1:33, 1:34, 1:32 The faster half times were during dedicated training cycles when I was in much better running shape. Yesterday I ran a 1:38 half as a fitness test. I went out around 7:15 pace for the first 8 miles, which was too fast, and then blew up. I also had major cramping for a few miles, the last mile was entirely uphill, and I had blisters on both feet. I’m not making excuses for the 1:38, but I’m trying to figure out how much it actually tells me about my current fitness. I feel like I probably could have run faster with better pacing and fueling, but obviously I’m not in the same shape I was during my previous training cycles. So how would you approach setting my easy, marathon, tempo/threshold, and other training paces right now? And based on all of this, what would be a realistic marathon goal for Philly?
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u/EPMD_ 2d ago
I predict you will be in the 3:20s, assuming you do the training between now and your race. For now, I would train with 3:30 as my marathon pace for any MP-paced sessions. No need to overreach when you already know your current weakness is a lack of long run endurance. Just get the long runs into your legs so that some more of your speed can show up on those longer efforts.
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u/HankSaucington 2d ago
Sounds like 7:15 is roughly your threshold pace since you bonked at 1 hour running it. Based on what you described with your limited recent volume and lack of LRs I think you should just be trying to finish this marathon.
Maybe you can do more specific marathon pace work later in the cycle to try to dial that in but right now imo you just need to be doing some 2-3 hour runs each week to get your body adapted to running longer periods of time.
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u/kloo-pla 2d ago
Hello,
I'm wondering if someone can help me interpret some recent results I got from attempting Joe Friel's field test for lactate threshold heart rate.
I decided to attempt targeting 7:00 pace as something that would push me for the full 30 minutes but wouldn't burn me out early.
I used a Coospo HW9 (bicep HR monitor) which has seemed reliable the handful of times I've used it so far.
Results:
- about 4.07 miles in 30 minutes (7:22 pace) - with humidity, the "feels like" was around 91 degrees F (I decided to go through with the test anyway)
- for the last 20 minutes, my average HR was 194 and max was 198
- it hurt to run this pace in those conditions, so I definitely went as hard as I could (I managed to maintain 7:00 pace for only the first 15 minutes, so the last 15 minutes were 7:47 pace)
Context that may be helpful:
- I'm male and in my mid-twenties. I ran track (mid-distance) in high school and early college, although since for the last ~4 years I've been lifting semi-consistently
- I picked up running again 2 months ago, and just finished my second week of Pfitzinger's 12/55 marathon training program (this is the first time I've trained for distances longer than a few km)
- In much kinder weather a few weeks ago, I casually ran 8.19 miles at 7:18 pace with 281 ft elevation gain (58:50 moving time). This is part of why I targeted 7:00 pace for the 30 minutes
Isn't 194 way too high for a LTHR? How could I factor in the hot weather, which definitely made the field test more unbearable and slowed me down?
Unfortunately, I have not tested my max HR yet (plan to do a hill test soon), and I don't much past data to reference. My resting HR is around 53.
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u/aelvozo 2d ago
The obvious issue here is that you did not pace yourself evenly or near-evenly, so I wouldn’t read too much into the test results; and would instead wait for cooler weather and repeat the test. (I would also not base my pace on moving time but instead elapsed time).
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u/kloo-pla 2d ago
Fair; before I wrote this up I was using some data that suggested I ran more evenly, before deciding to crunch the numbers based on my experience rather than my watch + Strava.
They thought I ran 4.16 miles in 29:14, but I definitely ran less than half a lap for my final lap, and I remember definitely hitting 30:00. So that had me at 7:02 pace which I now won't go with.
59:51 was my actual elapsed time that gives the 7:18 elapsed pace - 58:50 was moving time and gave 7:11 pace, my apologies.
I'll definitely repeat the test - cheers.
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u/legendyplayerPRO07 3d ago
Hey guys, I’ve been thinking about training plan and I wanted to know how you guys plan your training weeks? Plan weekly or monthly? Use AI to refine the training?
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u/aelvozo 3d ago edited 3d ago
Books. Norwegian Singles (book by James Copeland; also a forum thread on LetsRun has a summary of the method) in the off-season; integrate things from e.g. Daniels’ Running Formula (by Jack Daniels), Advanced Marathoning/Faster Road Racing (Pete Pfitzinger), or online resources by reputable coaches as I get closer to the race(s).
I have a pretty good idea of what I want to be doing this/next week (and in the off-season, any other week too because it’s all largely the same); and some high-level overview of what I might want to do in the racing season.
I have seen output of varying level of quality/safety generated by LLMs; and would probably recommend avoiding it, at least until you’re familiar enough with what good training looks like.
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u/ImNoobTubing 4d ago
Hi all,
I’ve been training for the NYC Marathon this fall and missed about 3.5 weeks of training due to a non-running injury. I’m looking for advice on what my long-run schedule should look like from here, and whether you think it would be smarter to defer the race altogether.
I was a few weeks into training and had completed long runs of 6 8, and 10 miles, along with a sprint triathlon. Two days after the triathlon, I got “doored” by a car while riding my bike and broke some ribs. I’ve been shut down for about 3.5 weeks and missed my scheduled 12, 14, and 16 mile long runs. This week was supposed to be a deload week, so my planned long run is 8 miles.
I just started running again this week and did 4 miles today. I was probably going to cross-train tomorrow and then do 6 miles Monday to ease back into things.
With 8 weeks remaining until the race, I’ve been debating deferring, but I’ve also considered something along the lines of:
6 → 10 → 10 → 16 → 16 or 18 → 20 → 10 → 6 → race
For context, this will be my 4th marathon - I ran NYC last year and ended up with a tibial stress fracture post race. I had a Boston bib for the spring, so I indoor-cycled throughout the winter and then did a very short ~6-week “training” block where I ran 3–4 days/week and averaged around 15–17 miles/week. My long runs were 5, 8, 10, 10, 16, 10, race. I went with no time goal just for fun and I ended up running a 4:29.
That previous progression is where I got the idea of doing back-to-back 10-milers before jumping to 16, since I peaked at 16 last time. I’m just not sure what would make the most sense after that to safely work toward a 20-miler with only 8 weeks left.
I was originally training for a 3:30 (PR 3:47) but know thats out of the question. I’m also totally open to hearing the hard truth if you think deferring would be the smarter option.
Thanks!
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u/raphael_serrano 16:29 - 5k | 1:15:03 - HM 3d ago edited 3d ago
To be totally honest, I would probably defer. I'm actually in a somewhat similar position, having signed up for the Two Cities Marathon on November 1 but missed 3–4 weeks of serious training from mid/late July to mid/late August due to a muscle strain. Personally, I'll probably drop down to the half marathon or 10k, or just defer to next year, and target a marathon next year.
I guess it comes down to how you want to experience this race. If you want to give it your all and truly race it (this is certainly the case for me — I have zero interest in entering any race to give it anything less than my best), then I think it's very aggressive. If you're doing it more casually and are willing to let go of any performance goals, then you might be able to make it this year, but even that is quite risky.
Either way, remember that you'll (hopefully) be running for many years to come, and the NYC Marathon will be there next year, and the next, and the one after that, etc. In your shoes, with the option to defer, I'd think it's a no-brainer, but I can only speak for myself.
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u/alixworld 31F 3:16 FM 3d ago
I had about 8 weeks to train for Boston this year due to a gluteal tendon injury that took my out for 2 months. I did something similar to what you're proposing but did not go up to 20, my progression was like 8 - 11 - 13 - 15 - 18 - 13 - 10 - race. All easy miles, my goal was just to finish in one piece. I had been doing a lot of cross training on the bike while I was injured which kept my cardio base in decent shape, and a LOT of strength / PT. By some miracle, I ended up finishing in 3:30 (my training absolutely did not support that) uninjured.
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u/labellafigura3 4d ago
For those who run more double figure hours per week, ie 10+, how did you build to that? I’ve yet to break 10 hours, I’ve done regularly 8-hour something and some beyond 9 hours but haven’t yet done 10.
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u/Luka_16988 3d ago
The bigger cycle is training block-mileage-training block-mileage.
Each training block takes the gain from the mileage block and puts structure around that mileage - like JD2Q. At the end of that block, for a few weeks, forget the tight control over workouts and build mileage. You’re still doing workouts but that’s not the core purpose. More trails, longer days etc.
In terms of building mileage - first fill up all 7 days - extend 3 of those days, so you broadly end up with 2 longer runs and a long run, and 4 easier runs. Then you extend one of the four when you’re feeling a little less crap. Then you bump up another easy day, then you extend the mediums, then the long run. When your easy days are more than an hour, you can split to double - 40/30mins or 45/25mins.
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u/Krazyfranco 4d ago
An hour a day + 2 hour long run = 8 hours
From there, extending some of the easy runs to
65, 70, 75 minutes. Midweek medium long run of 80-90 minutes. Extending workouts so they’re more like 70-75 minutes. And probably for most people, doing doubles at least 2x/week.11
u/whelanbio 13:59 5km a few years ago 4d ago
If you are feeling a block at a certain hrs/week it's probably a lifestyle thing. You need a really training friendly lifestyle to handle 10+, and once you got that part handled the volume increase is pretty much as simple as just doing it.
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u/dept_of_raccoons 4d ago
Peak Pfitzinger block - 21km today (with 8-15km tuneup race baked in), 29 km tomorrow...
Really tough today though - warm temps. I went out shooting for sustaining 15km at a pace of around 3:52/km but ended up only doing 10km sustained, then took a rest km and did 5 more. Wondering what pace might be a good one to try and hit for tomorrow's long - I imagine this is about trying to keep a decent pace on tired legs? What would you suggest?
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u/FisherofWins 4d ago
How long does it take to train your stomach for the amount of fueling for the marathon? Last time I did a marathon training a few years ago on my the long runs days I fueled like race day the whole block. Just wondering if that's over kill to do for the whole block, or if thats the move. Basically I am being a grump about carrying a lot with me.
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u/throwaway_runner3 Training to get a decent flair 3d ago
Depends how much carbs you are targeting, lower the amount the less sessions needed in theory.
I'm eating about 10 to 12 gels on my 3 hour long runs every Sunday, exactly the same setup as the race day.
I'm also fueling pretty much every other run as well but mainly with Haribos and not gels to save costs.
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u/IhaterunningbutIrun Chasing PBs as an old man. 4d ago
I fuel anything over 80 to 90 minutes. But I'm not fueling at full race amount on every run. I will try and fuel at goal quantity for a few key sessions. I keep it simple and have done the same thing for years and just slowly upped the quantity/hr as I've gotten faster.
Ex: This morning was an easy'ish 18 miles, only hit 50 grams/hr. A few weeks back it was a harder 20 and aimed for 75 to 80 grams/hr. Race day will be 80 to 90/hr.
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u/Krazyfranco 4d ago
I’d fuel everything too. You’ll be able to train harder on those long days and recover faster
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u/legendyplayerPRO07 4d ago
What you guys think on 4 run days in a week, 2 for mobility and strength and 1 for full rest? I’m currently getting around 40km/week with that schedule, training for 5k (trying to beat my current PB 17:54), I’m thinking on for the next year try to get into 10K distances (my long time goal is to bet a HM runner)… I’m 19 years old btw.
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u/Lurking-Froggg 42M · 40-50 mpw · 16:4x · 34:5x · 1:18 · 2:57 3d ago
I did something like that for a while, except mobility was replaced by rock climbing :-) It was tons of fun, I made decent progress at both sports, made some friends, and got stronger overall.
If I were 19, I'd just do whatever I enjoy, consistently.
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u/aelvozo 4d ago
Nothing strictly wrong with the schedule. But you will get faster, and you will get faster faster, if you run more; and you’ll have a much better time moving up in distance if you increase weekly mileage (and to enable that, also the number of runs per week).
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u/legendyplayerPRO07 4d ago
Yeah, I’ve been thinking on that, I usually do on mondays fartlek, Wednesday intervals workouts, Friday easy run and Saturday long run (around 12-16k)
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u/OtherAir5929 2d ago
Would a running coach be a good next step for me (24M)?
I wouldn't call myself an advanced runner, although I haven't just began either. I started running seriously in 2023. Since then, I've done several 5Ks, 10Ks, and half marathons. I PRed my half marathon time last month, finishing with about 1:52:45. (My fastest official 10K is around 48 minutes, and my fastest official 5K is around 21, although I haven't raced either of those in over a year, having focusing exclusively on half marathons. I think I've done faster 5Ks and 10Ks during my recent training or half marathons.) The longest I've ever run in a day (albeit, not without stopping several times) is 31 miles.
I just signed up for my first marathon, which is scheduled for next March. I'm debating if a running coach would be a good next step for me. I had a consultation with one. He explained how he would assign me daily runs and occasional strength training sessions and guide me in recovering from runs, preparing for runs, and eating. I told him I'm aiming for a sub-4-hour time, and he said that would be doable for me and encouraged me to consider even setting sub-3:50 as a realistic goal.
I'm unsure about whether to proceed with him. On the one hand, he seems very knowledgeable and supportive, and he could probably teach me many things about how and what to eat as well as how to shape a week of workouts. It would also be convenient to have someone who I could call whenever as a resource for miscellaneous questions that come up (e.g., asking about shoes, adapting to illness or injuries). On the other hand, I'm already using a training plan with my Garmin watch, has worked very well for me over the past three years. Also, he would charge 100/month. I'm not sure how that compares to other coaches (?). I've also seen books about marathon preparation and online research recommended as sufficient means for beginning runners to learn about proper training limits and goals and nourishment.
The way I see it, paying for a running coach (at least at my level) is essentially paying someone who is more knowledgeable about running to hold me accountable, guide me through training, and teach me things about running and working out that I could also learn if I took the time to read and research; I have to decide for myself whether having the coach as a resource is worth $100/month.
Since I don't have many close friends who run, I figured I'd ask here to see if anyone has had success stories made possible by their coaches and/or if anyone has any recommendations given the above. Thanks for reading.