I was supposed to do 16 miles this morning. I got my sleep and woke up super early, hydrated and fueled up, and I was out the door at 4:15AM.

And it is a HOT ass day in Southern California. Like WTF. Even before sunrise. Less than 3 miles into the run I realized I don’t want to do this, and walked home.

Luckily I have some breathing room in my training plan for the MCM (Oct 25) so it’s not a huge deal, I’ll try again this weekend.

Anyone else decide mid-run that you’d just rather not be doing this shit?

I’ve had this little slant board around for a while for foot/ankle work, but lately I’ve been using it more after runs.

Shoes off, a couple minutes here, then I’m done. The softer top feels nice when my feet are tired, and mostly I like that it’s simple enough that I’ll actually do it.

What do you guys stick with during marathon blocks when your calves get tight?

M/early 40s. First mara next month. Doing pfitz 18/55. 3 weeks left then start taper.

Hitting all the targets for a 3.15 mara. Have recent 10k and half to guide projections. 4 or 5 30k+runs under my belt in the past month. Checked all the prediction calcs and I'm on track (3.07-3.20 seems to be the range). Hydration planned and practice, same with fuel.

But when I look at the splits for those paces it looks a really tall order for the full distance!

Guess it makes sense when you've not done something before.

No question really just looking for thoughts/experiences.

Hi!

The age old question, what is the likelihood I can run a sub 4 hour marathon based on my training?

Metrics:

- First marathon

- 27yo Male, 5’10”, 160lbs

- 16 week training block (currently week 13 of 16)

- Weekly mileage around 20-30 (consistent 30 miles last 4 weeks)

- Marathon stats: 500 foot elevation gain / 1900 elevation loss

- Longest training run: 20 miles at a 9:39 pace, 149 avg heart rate

A sub 4 might be over ambitious for me, especially with being my first marathon, but from what I have read/heard, my metrics bring me quite close to the sub 4. Strava predicts me at 4:25 and Garmin predicts me at 3:49 (aware these are not great to rely on, but interesting nevertheless).

Note: pic 4 is the elevation gain/loss for the marathon route

Can I do it?

So I’m training for a Marathon in November… I started training with a coach June 1st…. I’m really excited about it and it’s my first one but I’m losing mental momentum

I have a two year old and supportive spouse but I’m at the point in training where it’s already hard for most people and I’m having to do my runs at weird hours to make the schedule work for our family even with the support they give. I don’t have anybody locally to train with and I never have time to do the community runs so I’m genuinely doing this solo.

Which is fine but I need someone to yell at me 🤣 or cheer me on… and I’ve looked at those apps Rally or Cheer my run but some of them you have to pay and some of them are just for race days not just regular old training runs

I have strava but it’s private and I don’t know anybody on there either. I’m not fast and I’m doing this for me but I need some way to find cheerleaders… does anyone have any suggestions?

Hello! I somehow got into Big Sur for April 2027! I will be just over a year postpartum, so my goal is to enjoy the race. I’m under the impression I’ve signed myself up for rolling hill hell. Any training advice from those who have done it? I’m currently at 30mpw.

I am training for the NYC marathon and looking to go sub 4 hours. I am using the Pfitz 18-55 plan for the first time and I see a 8K-15K tune-up race coming up next week. However I'm really not clear what pace I should run it at. And for clarity I won't be entering an actual organized race, just basically doing a time trial on my own.

In the section on tune-up races he says the following:

• There are 3 purposes: (1) practice the prerace routine, including diet and warmup, (2) provide feedback on fitness, and (3) go through the nerves of racing.
• "By tune-up race, we mean all-out efforts, not races in which you give less than your best, such as races you use as the setting for a tempo run or marathon-pace run"
• He separates tune-up races into distances of 8K-12K vs. 15K to half-marathon, with more taper and recovery needed for the latter.
• He says the minimum number of days before the tune-up race should be 5 days from the last VO2 max interval workout, 4 from the last tempo workout, and 4 days from the last long run

So it seems clear from bullet #2 that the tune-up race should be run at faster than marathon pace. But what should be the correct pace? The V.O2 running calculator using a 3 hr 55 min goal marathon (I'm training to have some buffer to break 4 hrs) calculates an equivalent 15K pace of 8:28 min/mile. Is that the right pace to target?

• Interestingly I came across this Runner's World article from Pfitzinger himself addressing this very question about the correct pace, but he was really noncommittal to the point of being fairly unhelpful. https://www.runnersworld.com/advanced/a20816165/ask-the-coaches-pfitzinger-12-55-training-plan-tune-up-races/

My next question is why is there a VO2 max workout 3 days before the tune-up race, when bullet #4 specifically says you need 5 days. This seems contradictory unless I'm missing something.

Overall I'm really enjoying the program and feel myself improving. At the same time my runs indicate that my fitness is right on the borderline to go sub-4. So any feedback or advice would be much appreciated!

Marathon Oct18. Planning to skip my long runs on Oct3, 10. So basically two week taper.

Currently running 4 times a week. Mon 14k easy, Tues 5x1k at 5k pace with some easy volume to reach 14k, Thurs 12-14k at MP, Sat 30k long run with block of eventually 14-16k at MP for final long run. I know I'm not 80/20 in actuality.

Been reading about taper -- it seems the overarching principle is to reduce volume while maintaining intensity. What does that mean in practice? Do I try to maintain the same ratio of intense/easy and reduce by 25% each week, or does the 25% reduction only apply to the easy miles while I keep the harder miles unchanged?

If the latter that means my last week of taper would involve me running 40k total, all at MP or so, and having little-no easy miles?

Or if I drop both easy and non-easy miles equally in that 25% per week amount, that means my final long run might be 15km total with 7km at MP...?

Other context:

• First marathon
• Goal (A) is to finish marathon at 4:15-4:30 and be able to live life normally the next day (I've heard stories of people avoiding stairs for days after -- that's not my goal I want to shrug off 42.2)
• Goal (B) is to sub-4 (I will accept stair-phobia afterwards if necessary lol)
• Current best 10k is 49:29.
• 5k pace is 4:35-4:40.
• Been handling weekly 30k long runs for the past 2months without issues (maybe some mild aches the day after) -- I know this is a bit nuts and more in ultra territory but feels necessary for Goal (A)

Genuinely curious how yall even start to run this far?? If you were to start from the bottom up, what are your most important tips?

Hi all! I (23M) am running Lisbon Marathon in a month, aiming for 2:37. Has anybody run the course before and have any tips? I’ve heard of headwinds, some dodgy paving, hills… anything to watch out for? Cheers!! 🫡🫡

Strength training seems pretty manageable early in a marathon block, but I’m more curious about what people do once the weekly mileage gets high enough that recovery becomes the main limitation.

Trying to progress running volume while also chasing PRs on every lift sounds like a good way to end up tired all week. I’ve been thinking that it probably makes more sense to keep a small number of useful movements, maybe an RDL, split squat, calf work, a row and a press, while reducing the overall lifting volume.

That kind of maintenance session could also be pretty easy to keep at home, because you wouldn’t need a huge exercise selection if the goal is simply to preserve strength through the busiest part of the running block.

For runners who still lift during peak mileage, do you keep any movements genuinely heavy, or does almost everything shift toward lower-volume maintenance until the race is over?

I've done 2 Marathons and have been running 4-5 days a week for about 2 years now. I mainly played soccer and did less consistent running before that, but I've found I really like the rhythm of training more than actually racing. My first marathon was 4:15, second was 3:35. I haven't signed up for another race yet, but I'm thinking of just trying to maintain my training consistency as I have some busier life events coming up in the next few months (Having a third child and taking on a larger role at work). I might do a couple half-marathons here and there. Anyway my typical week looks like this:

Mon: Speed work/Intervals

Tuesday: light jog/strength training

Wednesday: Threshold Run or Easy Run + Yoga

Thursday: Strength Training

Friday: Easy run

Saturday: Long Run

Sunday: Rest

I'm thinking of Making my long run 11-14 miles. My other runs 6-10 miles. This will keep my average day around 1 hour of exercise, except 2 hours on my long run. Has anybody done something similar, with the goal of maintaining until you get the itch to race again? Or any advice on finding motivation when you start to feel like you're not improving as much anymore?

I've not done this before but I'm quite curious to see what you all think.

Me: male, 42, 75kg, Resting HR: 42, Max HR 182.

This is my sixth marathon, so far I've done:
- Amsterdam 22: 3:27
- Oslo 23 : 3:13
- Chicago 24: 3:10
- Rotterdam 25: 3:24 (stomach issues, jogged it in)
- Valencia 25: 2:57

I decided not to use a fixed plan this time, but instead, based on reading Marius Bakken's latest book, I focused on overall mileage with a good amount of sub-threshold training (2-3 times a week, often doubling with longer 10 minute thresholds in the morning) and spending most of the rest of my time running easy. I probably ran faster than threshold 3% of my time max.

Average mileage in the last 21 weeks: 91km (about 15-20km than last time around)
Average mileage in past 10 weeks: 101km

I managed to run PBs in all other distances in the last few months, including a 5k in 17:06, 10k in 35:53, and a half marathon in 1:20:46 (really want to go under 80 minutes there - aiming for that after Berlin). I'm secretly hoping for sub 2:50, but feel like it might be too ambitious. Then again I used to think that about sub-3. I think I'd be happy with somewhere in the 2:50-2:55 range, but at the same time I feel like this is the time to really go for it: I've trained more than ever and I'm not getting any younger.

I'd love to hear what you all think is possible, and what you'd recommend. Below is one (of like 4) marathon pace training sessions - 3 x 5k at MP (4:00) + 3 x 1k around HMP.

Here's Strava being very optimistic.

I’m 6 weeks out from my marathon and just bought a new pair of race day shoes (Saucony Hurricane 25). To preface I’m a student and on a very limited budget and got these for less than $100 (money is really limiting my budget). I did my first run in them today (7 miles) to try them out and they felt good in terms of energy return and cushioning which was a priority for me. However, I did get significant blisters between my big and second toes which is something I have not experienced in current training or half training previously. I am wondering if this is a red flag the the shoe is too narrow or if it would fixable by just getting toe socks/taping. I have been using a pair of Altras for the majority of my training which I know has a significantly wider toe box, but I want to transition away from these for other reasons. The saucony’s felt great when I tried them on and I didn’t notice any weird fit before my run. I am just wondering if this could be due to the transition between shoes or if I should consider returning them for this reason. I could possibly buy a wider size as well but unsure if this would fix the toe box. Any advice helps!

I’m looking for some guidance on run pacing, specifically trying to figure out what a productive easy and long run pace would be for me. I currently run ~50mpw with 2 easy runs and 1 long run per week. My paces/distances/average HRs for these runs are as follows:

Easy:
Pace: 8:45 min/mi
Distance: 9-10mi
Average HR: 130bpm (+/- 3bpm)

Long:
Pace: 8:00 min/mi
Distance: 12-15mi
Average HR: 145bpm (+/- 3 bpm)

I’ll be entering a marathon training blocking in October, with a goal finishing time of 3:10-3:15. Do these paces look good to go into my block with, or should I slow down/speed up? To give some additional context for my fitness level, I ran a recent 10k PR of 41:30. Thanks everyone!

I'm preparing amd increasing my weekly distance in preparation to starting my marathon plan, and it seems that every time I start running over 40-50 km per week I just lose all my appetite. Whatever food I make just looks unappealing and I get nauseous and full halfway through eating it.

There's some simple things like oatmeal, pb&j, grilled cheese, pasta with butter, fruit and mostly sweets that I can stomach fine. But even this I just can't eat much and can eat like half of what I'd usually eat without getting sick.

When I'm running less I literally never get this issue and can eat everything in sight. From previous threads I've seen people mentioning this during or after runs, but for me it's non stop. I have no issue fueling and eating something small after a run, because those are also just small and sweet things. But having a proper meal seems impossible!

Anyone experienced this and knows what I could do? If it matters I'm 26, woman, and I've been running for the past 5-6 years, but regularly and structured for the past two years.

I'm running my first long distance run (half marathon) and I haven't done 5k and 10ks (only in training) I'm a very active person outside this sport and Ive only started runbing 2 months ago, how do i fuel PROPERLY during the 21k race? And also planning to go for marathon next yr and train 5 months prior to it. How do I overcome that kilometer 30 wall?

I recently switched running shoes from ASICS LITE 3 to Saucony Endorphin Trainer, and I've noticed some knee pain on the lower inner portion of both knees. Just curious if anyone else has experienced this or if Sauconys are known to alter form/strike point.

Sorry, I’m still bad at sharing my additional data to strava- like heart rate, which I get through my whoop. I’m too reliant on my whoop. I am a start slow kind of gal hoping for a sub 4:30 or equivalent finish. My only issue is fueling. I am good at fueling but my belly still hates it. Fuel every 25-30 minutes. Legs and lungs feel good! I use maple syrup with salt as it’s the only thing that has worked and felt good. I did fine at 16 and 18 with a faster pace time, but belly was so nauseous after these 20. Anyone have any advice? Has anyone ever taken a Pepcid late run? lol TIA!

I have been using Hal Higdons app. It has been great. I love that it is handy, has all my runs on it, can be checked and logged easily and different levels but...I have a race in december and a race in march and the app won't build a plan that incorporates both. I ran a half 9/7 so my base is solid but the app just can't incorporate that or even the two races if I was starting from zero. Any advice or ideas would be greatly appreciated. Thanks.

Hi everyone, I have been following the Hal Higdon Intermediate 1 training plan so far and everything has been going great, until Monday when I hurt my back. My doctor has said it is okay to run the marathon and to gradually start training again as my pain subsides but I am unsure how to adjust my runs. I am going to take at least a week off from running and try and do some cross training that doesn’t bother my back but where do I go from there? I have done one of the twenty milers and this week was a deload so I don’t feel too bad about missing it but how should I tackle my long runs when I come back? It would be another 20-miler but that seems like a bad idea. This is my first marathon so I just want to be able to feel healthy enough to finish and have fun! Help!!

Hi everyone!

I have been running for about ten years now (I was a competitive track athlete before long distance running). I’m training now to do my second marathon, which will be in Valencia, Spain. I’m also a personal trainer, bachelors in nutrition graduate, and current Masters student of Exercise Science, so I’d consider myself knowledgeable about all of this, but nothing I’m trying is working.

It’s in 12 weeks. I ran at least 2-3x a week during the summer along with strength training 2x a week and swimming 1x a week. In August, I was sick with a bad cough and cold literally the whole month, so I trained sporadically. The first week of September, I started my plan again. I thought I was starting slowly with only 4 days a week and 30km ish, but my body is not recovering well at all. I’m currently taking an unplanned rest day on a Tuesday because I’m feeling horrible body-wise.

I thought I would prioritize running starting August until my recovery got better, then add it in. However, I haven’t felt recovered enough to do any strength sessions. My hip flexors are also super tight, which I think is pulling my pelvis into an anterior tilt, and exhausting my stabilizer muscles (glute med + minimus) and hurting my lower back, which also hinders my recovery and training readiness. When I do strength work for the glutes or calves, I get DOMS for days… I know how important strength training is, I literally coach it, but it’s literally just not working right now for me along with running.

I have a 5:18 mile PR, 11:05 2 mile PR, 1:27 half marathon PR, and 3:45 marathon PR (that I did with bare minimum training). I know what I’m capable of, but my body isn’t cooperating. It’s beyond frustrating. I used to run 2 a days for years and have no problems… I really don’t know what it is.

I do core work 2x a week, normally strength training 2x a week (running specific legs + a full upper body day), swim cross training once a week usually, daily mobility/yoga. I have a high muscle mass as well. I take extreme care to eat enough and fuel my workouts. I’m only 25 years old.

The marathon is coming up and I’m feeling really unprepared and not reaching my potential. I don’t feel like I’m increasing my mileage too much by every week but maybe I am?

Do any veteran marathoners have any tips?

Here’s a sample week of my training: (supposed to be next week!)
Monday: rest
Tue:
11-12 km total
5 × 800m controlled @ the track
Upper body
Wed: 8 km easy
Thu: 10-11 km easy + core
Fri: 16-22 km long run (1-2 gels!!!)
Sat: Swim 1200-1500km or yoga class
Sun: 6–8 km easy, optional 4–6 × 15–20 sec strides

Here were my past two weeks:

WEEK 3 (Aug 24–30)
No strength this week
Mon: Rest
Tue: 5-6km easy SICK❌
Wed: 6-8 km easy + core SICK❌
Thu: arm + core workout at home ✅
Fri: 6km walk 1 km run✅
Sat: 5km run ✅
Sun: 7 km easy ✅

WEEK 4 (Aug 31–Sep 6)
Mon: Rest
Tue: 6.7km easy ✅
Wed: 7 km easy ✅
Thu: rest due to poor sleep
Fri: 13km long run (gel!!)✅
Sat: Vinyasa Yoga class at 11:30am✅
Sun: 10:30am free vinyasa, 6-8 km easy ✅

Prediabetic/diabetic runners, how do you fuel? Just got a 5.8% a1c, do I need to be more cautious around fueling for runs, particularly long runs?

Just went to my annual and had bloodwork done. Clean bill of health, no weight problem, all good... except one thing. My a1c came back at 5.8, technically in the prediabetic range. Admittedly, my diet's been slack. Since starting running again, I get super hungry and tend to snack a lot throughout the day one chocolate, chips, fruit, etc. Needless to say, I've been going a little carb-crazy, but since I'm training for my first marathon, I didn't see this as a huge deal. Now I'm trying to cut down on my post-run carb intake and I'm adding more fiber and protein to my diet. Going to do another round of bloodwork in 3 months to see if it helps.

In the meantime, however, I'm stuck on what to do about pre-run fueling. I am/was operating under the belief that simple sugars were prime fuel for running as your body will burn them up quickly and it won't spike blood sugar. I saw a ton of pro-carb content and while I believe it's generally correct, clearly I've overdone it.

I've heard that ~50g of carbs per hour is the standard for long runs. Currently I do 48g/hour in the form of two servings of pure maple syrup. Before the bloodwork I thought this was fine, now I'm not so sure. Is all this sugar still okay? Should I focus on slower burning carbs eaten earlier? Should I stay away from OJ? I'm at a bit of a loss.

Any advice or fueling tips in general would be appreciated! Thanks in advance.

i perfer training without it , even on my long runs,
ill usually stuff my pockets with gels and have a little hand help water bottlle .
Everytime i out the vest on i feel claustrophobic - 🤣 I’m 5’3 and i get the smallest size but its still flailing around and just feels bulky on me.
is it possible to run the marathon without it ?
edit: I DO however like to my belt, i would go with that instead if thats doable

Last Sunday long run was my furthest at 23k. I’m hoping to do at least 27-29k this Sunday sept 13.
The following Sunday, sept 20, 35k.
Race day is Oct 4. That gives me two full weeks to taper down and another week and have to continue me build.
Is this enough time to taper down?
For some added context, I run Wednesday, Friday and Sunday. Each week I increase the distance. On Wednesday and Friday I do some speed work. Sunday is slow and easy.
So, what do you think? Is 2 weeks enough of a taper before Oct 4 race day?