2024 Goals and Beyond!

Image with current PB times crossed out and new PB times handwritten in for 5K, 10K, 13.1 miles, and 26.2 miles.

I have decided to play the long game. My next goal is to run a sub-4-hour marathon, even though my last marathon time may seem out of my reach. My most recent injury has finally given me the discipline to complete strength and conditioning regularly. When I feel a niggle, I address it immediately. Based on my confidence in doing the extra work I need, I know a sub-4-hour marathon is in my future.

My memory of CIM and the data present different pictures. I remember going out too fast, having an ITBS issue at mile 13 and a GI issue at mile 15, and running a 4:36:35 PB. I remember cursing myself for abandoning core exercises halfway through my training block. I remember changing my goal from sub 4:15 to getting to the bridge without walking, which then became making it to the finish line without walking -- it was painful and slow.

However, I needed to remember what the data said. I was 25 seconds ahead of my pace chart with a 10:19 buffer at 13.1 miles. I ran a 30K PB in the race. At mile 20, I was 3 seconds ahead of my pace chart for a 4:15 finish time. With proper strength and conditioning, I should have finished under 4:15.

To run a sub-4-hour marathon, specific benchmarks are indicative of that kind of performance. They vary online, but I have locked into the following: 24:30 5K (7:54/mi.), 50:55 10K (8:13/mi.), and 1:53:30 half marathon (8:40/mi.). Currently, my PBs are as follows: 25:25 5K (8:07/mi., 6/24/23), 53:48 10K (8:40/mi., 11/26/21), and 1:58:21 half marathon (9:01/mi., 3/19/23).

I have work to do and am starting at the shortest distance. I am one week into eight weeks of 5K training. My A goal is a sub-24:30 time, my B goal is sub-25, and my C goal is a PB. I plan to complete my 5K PB attempt as a time trial. If I can’t hit my A goal, there will be an opportunity during my 10K training block.

If I do eight weeks of training for 5K and 10K each, 12 weeks for 13.1 miles, and 18 weeks for 26.2 miles, this sadly puts the date for my next marathon to no earlier than February 16, 2025.

I am ready to set the foundation and play the long game. What are your plans for 2024? Please let me know in the comments below.

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