Can these last for a full non stop use of music while running? For a full marathon or I should clip the case in my belt

I've done 10 kilometers everyday for the past 3 months and I've done a half marathon a few weeks ago. Am I ready for a whole one yet or should I train more?

I finally decided to sign up for my first marathon but there aren't any running coaches in my area and I'm not loving the idea of online coaching. Do you think it's possible without external help? I'm already running 4 times a week, increasing my weekly mileage slowly so as not to cause injury (I hit 54km this week, and also did my longest run ever of 26km without a struggle), and strength training once a week.

Technically I am not training for marathon but my understanding is that aerobic base training is common for many sports so I'd like to post here since there seem to be many good discussions.

I started trying training this way 2 months ago; before I have been a frequent hiker but never specifically trained. I use a chest monitor. My estimated max heart rate is 190 and I try to keep my heart rate between 135 and 145. My training has always been hiking up a hill and down, carrying 40lb+. Uphill takes 100 min, while zone 2 time is 80-90 min. Downhill is always zone 1 no matter how fast I walk, so I usually don't care too much, just make sure I walk steadily to avoid sudden pressure on the joints. I train twice per week, while playing other sports just for fun on the weekends which can be zone 4 or 5.

Since my training is pretty consistent, I study my pace at each location/section of the trail to compare performance. I also use the total time spent on a part of the trail where my heart rate is consistently within the range to measure the overall performance. I notice:

1. My best performance is one of the first few times of training, almost 2 months ago. It's 10% better than my most recent performance.
2. In the last one month my performance fluctuates within 5%, showing no signs of improving.
3. Sometimes I get bad insomnia so I will skip the training if there's one on the day.
4. Depending on the steepness sometimes it's hard to control the heart rate. If I walk just a little bit too fast the heart rate spikes over 150, so I have to stop until it starts dropping. Once it starts dropping it quickly goes below 135, so I have to start walking fast.

My questions:

1. I know 2 months is too short to expect anything good to happen. But is it normal to see a performance drop of 10% or 5%?
2. Maybe my way to measure the performance doesn't make sense, because no.4 above makes it hard to maintain a continuous pace and makes the total time fluctuate a lot?

Thanks!

How does it work. It’s been 4 days

First off--I've posted on here a couple of times, and everyone has been super helpful--thank you!

Two questions:

• I'm running NYC on Sunday (AHHHH!!!!), and my goal is just finish, and enjoy it. I didn't want to put too much stress on myself with a pace this first time--but now I'm realizing having a pace in mind would be helpful so I don't go too fast out the gate. How should I calculate a realistic pace? These were my times for my longer runs:
  • 10/20 - 12 miles - 10:38/mi
  • 10/13 - 20 miles - 11:18/mile
  • 10/5 - 9.12 miles - 11:09/mile
  • 9/29 - 18 miles - 11:04/miile
  • 9/15 - 16 miles - 11:13/mile
  • 8/25 - 13.7 miles - 10:31/mile
  • 8/18 - 12 miles - 10:28/mile
  • 8/11 - 10.2 miles - 9:57/mile
  • 8/3 - 10.0 miles - 10:09/mile
• I'm also planning on holding back and keeping gas in the tank for the first sixteen miles, and then making a call from there as to whether I can push it a bit. How conservative should my hold-back pace be from my goal pace?

Thank you very much to everyone who contributes to this sub! It's incredibly helpful.

I’m 26 and I’ve been casually running for about 2 years, nothing too serious around 30-40 miles a month (3-6 mile runs). I decided earlier in the year to sign up for the philly marathon to give myself a challenge. During the summers i break away from running and play a lot of tennis. The race is in 3 weeks and 4 weeks ago i started picking it up with a 7 mile run, a 10, and then a 12 last week. I’m planning on doing a 14-16 mile run next week as my last long run. Am i ready for a full marathon? I know i won’t be at 4 hour time or anything. My main goal is to cross the finish line.

less than 2 months out and the race made some changes. First change was the shirt. Who cares. 2nd change was to lower the time limit. I chose this race because nice and flat, within driving distance of home, 7:30:00 time limit. Im new to running, Im very large and now im terrified I wont make it before close. My goal was 6:30 but it was nice to have that buffer.

Background: Former Division I lacrosse player who transitioned out of the sport into running, the past 2 years. i am a 22 year old male. 

HM PR: 1:29:25

Garmin Race Predictor: 3:05

Vo2 Max: 62 

In three weeks I will be running the Philadelphia Marathon, being my first Marathon, after completing 3 HM the past two years. This has not been an ideal prep, coming off an injury this summer. I made my own plan and it has looked like this the past few weeks: 

MPW (32, 35, 39, 47, 35, 39.5, 45, 50, 52.5, 48…) 

This week I will aim to peak at 55 ish, then taper down to 40, 30-35, and then race week… 

Coming into this race I have no idea what to expect out of myself. I feel fit, yet I would have liked to get higher mileage and more consistency into my block. My longest run on this block has been 18.5 miles. I train primarily in Z2, typically with 1-2 tempo sessions a week. 

My plan was to start with either the 3:20 or 3:30 pacer, and if I am feeling good, push it faster. Any advice for me heading into this thing, or if anyone out there has gone through a similar situation as me.

Possible advice: Philly course, my current taper plan, pacing during the race, am I aiming too high or too low…

I appreciate all of your help! Best of luck to you all with your own respective races!

Hello!

I’m following a couch to marathon plan and have been loving it so far. Towards the end of September, I logged a 2:15 half (more on this below) and have been averaging 30-35 miles a week for the past couple weeks. I have a half marathon this Sunday as a tune up race and my full in Philadelphia in 3 weeks. I’m completely at a loss as for what times to target.

For my first half, I went out slowly with a 2:30 pace group, felt good after 4ish miles and started kicking it up. About 9 miles in, I realized I could try to really push and make a sub 2:15 finish. I did so, and finished just behind the 2:15 pacers. While I was happy, I realize my pacing was pretty bad. I have no doubts that I could’ve shaved a few minutes off.

My last few weeks of training have included three 5-7 mile midweek runs (approx 10min/mile pace) and 14-18 mile long runs (approx 11:30min/mile pace) and these have felt good. I don’t come out of them feeling overly exhausted.

Question 1: Should I try to PR my tune up this weekend or treat it like a long run given I’m so close to my full marathon? If so, what would be a good goal?

Question 2: What should I target for my full marathon pace? Finishing is my base goal, but I’d like to be sub-5:00. I really want to find a realistic stretch goal that pushes my current limits as a beginner runner.

Also, if it helps inform answers, my 10k PR is 58min.

I've signed up for the Oakland Marathon next month. I did the SF half this summer and felt good enough to run 7 miles the next day, so I bit the bullet and decided to push myself with a goal of completing a full marathon.

I currently run 10-15 miles per week, usually in 3-4 runs. I have a "long" 8 mile loop I do usually once a week, play a soccer game that gets in 3-4 miles of interval type running, and one or two 5K easy runs. My pace is usually around 10min/mi overall, so I think a good goal for me to set for my first would be 4h30min.

All that being said I am SUPER nervous about doing it, along with the training. My schedule is pretty tight so I don't know if I have the time to do all the runs in a Higdon training plan, especially the long 10+ mile runs...is it possible to train for a marathon without doing the super long runs? I know endurance is super key to a good time but really I'm just hoping to finish in a reasonable time.

Also...when I did the SF half I got some mad chafing on the inside of my legs, even with body butter. Anyone have shorts they recommend that help prevent this?

Hi All,

Signed up for the Manchester marathon for the last weekend in April next year, running for a charity very close to my heart (Alzheimer's society).

Reason for my post is just looking for some general advice really, due to some nerves kicking in even this far out haha! I've had around four months off due to becoming a Dad for the first time in May this year. Have recently starting running again, doing 5k in 24/25 mins and 10k in around 53/54 mins. Also did the Manchester half in 1h46 last October for reference.

I've found a few plans that all tend to be around 16 weeks long, but don't want to wait until then to get started.

I've found the run with Hal app and they do a base running plan to take me up to when the plan begins but it's only 5/6 miles a week? Is this right?

Ideally would love to do a sub four hour marathon.

Thanks in advance for any help or thoughts.

I think I bit off more than I can chew. I signed up for a marathon for the middle of June and was feeling confident until I spoke to some friends who are more avid runners than me. I was planning on following the Hal Higdon Novice 1 training plan starting in February to get me prepared. (https://www.halhigdon.com/training-programs/marathon-training/novice-1-marathon/)

Currently, I run twice or three times a week for a total of ~15 miles at an average pace of 8:30-9:30 minute miles. I also play sports the other days to stay in shape.

Is it unrealistic to think that I can finish a marathon in 4:30:00 in just 8 more months of training?

HA! Let's play Price is Right rules. (repost with better title)

In my neighborhood there are always rubber bands the mailman drops and never picks up, and I found that there are actually a lot of coins on the road that have gotten pretty dingy. Hunting for the rubber bands and defaced coins gamified my runs I guess which helped keep me entertained.

How much do you think I as able to collect between April - October?

• This is only in the area immediately around my neighborhood in Baltimore, MD.

• If it helps, there are exponentially more screws/nails on the road than coins.

Actual Training Details You Came For

The Marine Corps Marathon was my first only full marathon. My friend and I have done half marathons in the past, and knew this would be a bigger commitment.

I really struggled to motivate myself to run, especially at the beginning (the coin game) and when it was oppressively hot out. Other things that helped motivate me were fine-tuning my running playlist, and getting better headphones.

I was prepared for the time investment and the increase in miles each week, but I was not prepared for the emotional roller coaster and the ripple effects of training to the rest of my life that would ensue.

What Held Me Back

• Getting a routine and being consistent with my schedule would have made prioritizing running easier.

• Not sleeping and eating enough. Closely related to the consistency I just mentioned but deserves it's own call out.

• Too many solo runs, not joining my running group enough. Their support and knowledge was a resource I didn't use enough.

• I lost weight too quickly meaning that I lost fat and muscle, but did not rebuild muscle fast enough to keep up with my training. This caused an IT band injury for the last 5 weeks of my training.

• Not starting PT sooner. Maybe I could have prevented some of the IT band inflammation.

Fun Fact

Not shockingly, even if you have good form while running, starting and stopping suddenly to pick up trinkets will eventually cause some pain for you. This isn't what caused my IT band pain, but after some trial and error I figured out that a pain I felt in my hamstring was likely caused by starting/stopping too quickly. So, while my defaced coin collecting was fun while it lasted I cannot recommend it to others.

Race Day

The last 4 weeks before race day were the toughest mentally because I wasn't able to walk or run without pain from the IT band flaring up. I was in PT 3x a week and finally got a prescription from my doctor to help with the pain for the actual race.

Knowing all of my original goals were out, my only goal starting was just gonna give it my best effort and if I couldn't finish, then I knew I did everything I could to try. My secondary goal l was if I could run I would try to stay with the 12 minute pace group.

I cannot begin to explain how this happened....even my PT was shocked when I told him....but I finished the race at 4:54!!! Average pace 11mins and NO WALKING.

Edit - Wording

Anyone else completely drained after a long run?

I ran 16 miles yesterday, my longest distance ever and was in bed the rest of the day.

Is this normal for the marathon training? It’s basically the same after my half marathons. I finish the run and am down for the rest of the day.

Hi all. Feel annoyed. I have been running consistently 5-7km every 3 days for 6 months. My pace is about 7.50-8.00/km and I do 5k around 40 minutes give or take. And every time I try to run faster my hr goes too high and I need to slow down.

I feel like this is stupidly slow given my consistency, im a petite person and been active (but not runner) most of my adult life.

My apple watch says my vo2 has gotten slightlyyy better in the last 6 months but not much. Still “below average.”

I dont know what to do as I feel I should have improved somewhat in this time. :( I see people running 25 min 5ks and I start to feel like this actually is not possible for me. I get advice of just “keep running” but I have been very consistent given a busy schedule and being a mother.

I also get major red face when I run which keeps me from joining clubs. It’s embarassing.

Any other advice is appreciated.

First marathon in 2.5 weeks. Tall, heavy, slow runner. Expecting to finish in 5-6 hours. Neutral runner with no significant injury history. Race is a Revel marathon, so very downhill.

I have several pairs of racing shoes (Cielo X1, SC Elite v4, Endorphin Pro 3) but I am getting nervous that I need to switch to something more comfort-focused since I’ll be spending a ton of time on foot and may end up walking quite a bit. Has anyone dealt with a similar issue that can give advice?

I just ran my first interval run ever, going not by time (let’s say, 4 minutes at 80% of my pace and 2 minutes of active rest) but instead I went by distance on a 1:1 approach. Basically I ran 5 sets of 1 km at ~6:30 and 1km at ~4:15 plus a final 2 km of cooling down at 5:30 (my 30km pace). Is this a good approach? Or am I spending too much time on the low intensity part of the run?

Let's hear them. True couch to marathon stories. Not someone that casually did 10mi a week, or the occasional 5k here and there.

**long post below**

My story isn't full circle, but I thrive off hearing about other's success. Make no mistake, I do not compare my own achievements (outside of fishing tournaments, but specifically talking running here), to other's.

39/M 6'1" 219lb. May of 2024 I decided to take my life back, and decided on my 39th birthday, that by 40, I'd be the person I wanted to be physically (or well on the path). I was 266lb. I didn't start working out until I lost 30lb.

August 2024 I hit that benchmark and started a lifting program, as well as trying to run. First week was a couch to 5K program. Thinking I knew better than the program, I just started doing it on my own. On lift days (M/W/F) I'd do a 1.36 loop after lifting. On Tues and Thursday I did a 4mi out and back. I stayed on that until a few weeks ago when I felt like I could go further. So on my 4mi day I decided to stretch it out and go until I was either out of time or out of energy. I came back in and stopped my watch at 10.06mi.

This gave me the illusion that I was in fact, may just be Superman, and just didn't know it. So I figured I'd sign up for a half for the end of 2024. I couldn't find anything that suited me date wise and the ones that did suit me as far as the date went, were like 1mi +/- out and back, x6 repeats. I can't mentally do the lap thing. At this point, I have to feel like I'm passing new territory as I go. Out and back is fine, but putting it on repeat isn't for me.

I did what any sensible person would do, I expanded my search dates and found a beautiful half marathon in the mountains of North Carolina (about 2hr from me, in a familiar place)...and decided that since it was in May of 2025, why not really challenge myself. I went all in and signed up for the marathon portion.

Planning on using r/runna for my training program, which will pick up at the end of December. Until then, I'm using the strength plan from the first week (the portion that's visible to me), for my strength plan, and otherwise working at a base of 20mpw now, and building that up incrementally until the end of December, leaving a few days cushion to rest before hitting the training block.

Not working on speed, tempo, etc until then. Just adding what I call "BBQ Miles" until then. Low and slow (not that I have much choice at this point lol).

Goal is to finish without walking other than maybe to refill/fuel at an aid station. My boss (does some ultras) told me I should have an A goal, B goal, and C goal...and make the C goal to finish. I don't want to put a time goal other than finishing within the 6hr course limit, but may shift depending on how I feel/performance going into the training block.

At this point, my focus is on remaining healthy, injury free, and checking the boxes of the plan to ensure success. I have no disillusions that going from couch (Aug 2024) to Marathon (May 2025) is easy, risk free, and even teetering on the edge of unlikely in terms of success, but it won't be for lack of determination.

I don't think I've ever been more excited or determined to do something...and I fish competitively on an amateur level with more $$ sank into that than I care to admit lol

I can't remember the podcast it came from, but I think I just want to feel discomfort, and alive again, but within my own control. I came from a world of tree climbing and inherent danger from work, to a desk job managing that sort of work, and miss the thrill, discomfort, pain, and dedication it took to be a great arborist, but I do not miss the danger of it. At least I can control 99% of what I'm subject to put myself through with this, traffic when I'm on the road running being maybe the 1% I can't control.

Right now I'm trying to learn to listen to my body. What's normal soreness? What's "ehh lets back off and take it a little easier".

ANYWAY...sorry for the long post, but a little about me and where I'm going. Let's hear your "I was 'fat' and 'slow' and decide one day I'd run a marathon" story.

I never thought I’d be running a marathon in my life, but our company sent an email about it and I was like “fuck it might as well do the whole thing”. I never ran more than 6km in my life until yesterday(where I ran 8kms as part of the running plan), but I’ve done many kinds of sports and can safely say that I’ve got quite the stamina. I started a bi-daily 8 weeks running plan and I plan to take 2 weeks break to taper. I don’t have any crazy goals for time and my expected time is 4 hours 30 minutes. Anyone went through a similar experience? On a side note: I’ll adjust any interval training and any hard pace training because it has been a troublemaker for me. I don’t mind even walking it but I’ll try to keep it on a slow pace instead. Is it impossible to make? Your opinions are valued.

Because of my hectic schedule, I sometime miss my usually training time and end up running between 7PM - 8PM, which is a bit too close to my 10PM-10:30PM bedtime. I am totally mindful of it and try to keep my "late night" runs to minimum, but it is not always avoidable. When I do run late, my sleep gets pretty wrecked - I will often wake up around 2AM and spend almost an hour trying to fall back asleep, even after doing breathing exercise or yoga nidra.

Any advice makes late night run less disruptive would be really appreciated.

I started running seriously about 1.5 months ago. I did a max HR test using my apple watch and it said my max HR is 210.

My running has improved over the past few weeks, and I can keep the same pace at a much lower heart rate.

Also, even when I go all out, I can’t reach the same max HR that I could about a month ago. I can only get to a max of 200

I understand that the apple watch does not give an accurate heart rate number, but I’d assume that it would be consistent to itself. So, if it thought my max HR was 210, it should continue to think my max HR is 210. If I’m correct in assuming this, then this means that I can’t reach the same HR that I could before.

Anyways, my question here is whether I should use the 210 value to calculate my zones, or whether I should use the 200 value. In other words, should I use the maximum heart rate that I calculated at the beginning, or should I update my max hr each month?

Hey everyone! I'm a life long fell walker/runner and trail runner and I've always put my food choices in a spreadsheet, what i took with me, what i used, how it went and some basic nutritional info (mostly carb based) about each food item.

After having my own stomach issues on a 100km mountain race last year and seeing so many struggle with nutrition and their stomachs i thought i'd put this spreadsheet online and make a web app out of it to help others.

Whether you are looking for the cheapest, tastiest, best for your stomach, more energy dense, specific flavour, a gel, powder or bar, a specific carb used or not used, whatever you're looking for, hopefully this tool can help.

Before you dive in, this is a web app first and foremost and is made for larger screens (because of all the data) and there is a discovery web app to help you find fuel and a direct comparison side by side web app where you can compare up to 4 foods at a time.

https://findtrail.co/food is the filtering, sorting, searching, finding web app

https://findtrail.co/food/compare is the direct comparison web app with up to 4 foods side by side

There are mobile versions on the way but that will take a few more months to launch.

At the time of launch it's 156 energy gels, energy bars and energy powders (i'll be adding a couple of food items every day to the database) and each food item has over 60 data points (this is all manually input data), some of those are nutritional metrics, others are categories to help you find and filter and some are dynamic and based on real life experiences.

Each food includes things like;

• Votes based on bad stomach or happy stomach (user experience data, if you register you can share your experience)
• Carbs per 100g so you can compare all foods side by side on the most energy dense fuel options
• How many servings you need to take per hour to get 72g of carbs per hour from each fuel
• Price per hour based on RRP of single servings
• Carb type (maltodextrin, rice syrup, naturally present, etc)
• Carbs per $ so you can work out which is the cheapest option to get
• Consume speed (energy gels fast, bars medium, etc)
• Packaging type
• Energy sources (single, dual carb, triple, etc)
• How many ingredients are in each fuel
• Stimulants used (caffeine, ginger, etc)
• Ingredients composition (wholefoods, processed, processed and wholefoods mixed)
• and over 40+ more data points per food item

You are only shown a handful of data points/columns when you load the page but you can add and remove extra data using the select box above the table.

Lets take a look at some of the answers you get from some specific queries:

Carbs Per 100g

Here i have filtered to show just energy gels and then sorted the table by Carbs Per 100g: https://findtrail.co/food/category/energy-gels?fields_on_off_hidden_submitted=1&search=&order=field_food_carbs_per_100g&sort=desc

You get a range of 88g of carbs per 100g at the top all the way down to as low as 23g/100g.

Interesting to see a pure maple syrup gel at the top of this list (i've used pure maple syrup for years in races and this is one of the reasons why, its full of carbs).

Cheapest Energy Gel Per Hour of Running (for 72g of carbs per hour)

Here I have filtered to show only energy gels and then sorted the column Price Per Hour and you are shown in ascending order the gels which are the cheapest to fuel on.

https://findtrail.co/food/category/energy-gels?fields_on_off_hidden_submitted=1&search=&order=field_food_price_per_hour&sort=asc

Carbs Fuel come out dramatically cheaper than any other fuel source, by quite a bit too at $2.84 per hour With the next few gels hitting over $4 per hour and everything else gets steadily more expensive.

Energy Gel With Least Servings for 6 Hours (for 72g of carbs per hour)

Here you can see all of the energy gels sorted by the least servings required of a gel for a 6 hour ultra marathon if you were to consume 72g of carbs per hour from the gel.

https://findtrail.co/food/category/energy-gels?fields_on_off_hidden_submitted=1&search=&order=field_food_servings_amount_6_hou&sort=asc

No surprise the Precision Fuel comes up top with its PF90 gel which is a stonking 153g of energy gel per serving. From this you can also see that this works out at $4.24 per hour.

No other gel comes close here with the 11th gel and beyond all having double the amount of gels that you would have to carry for that same 6 hours.

Energy Gels Without Maltodextrin

Thinking of giving maltodextrin a miss? Here i have filtered to show energy gels and without maltodextrin, it gives us 26 results.

https://findtrail.co/food/category/energy-gels/without-sugar/maltodextrin

These are just a couple of the potentially thousands of specific queries this web app can answer.

I'm trying to help out people find something they can afford, that tastes great, works for their stomachs and works for their energy needs and there are very few queries it can't answer.

Side by Side Comparison Comparison Tool

You can select up to any four fuel options to compare side by side, here i am comparing a Maurten, Precision Fuel, SiS and Gu energy gels https://findtrail.co/food/compare/vs/gu-orginal-lemon-sublime-energy-gel/vs/maurten-160-energy-gel/vs/precision-hydration-pf-30-energy-gel/vs/science-in-sport-beta-fuel-orange-energy-gel

I'll continue to develop the two food web apps daily with new foods being added every day and new features, the current feature list is massive but I just wanted to launch it as i believe it could already start helping.

User Experiences

If you have any experience of the fueling options already in the database it would mean so much if you could register, leave a review and select the "i use this", "bad stomach" and "happy stomach" bookmarks which can help other people trying to find new fueling sources!

If you have any questions or feature suggestions, i would love to hear them.

I think I broke my big toe when I was younger and it healed improperly. There is no pain or discomfort but my big toe on my right foot is crooked. Not a bunion. The toe is aligned up to the last knuckle where it then slants inward.

I’m sure this could cause some sort of imbalance in my running, I only ever notice I tend to get blisters on the outside of my big toe, but they are manageable and not severe.

Does anyone else have crooked toes and if so has it effected your running to the point of getting it fixed by surgery? Thanks (27M)

I think I know the answer to this question, but would love to get your opinions! I'm racing NYC on Sunday and using my Hoka Cielo X1's that I've put about 450k on (they are the only ones I've been using after I got them) (I know...but they are the only ones I've used YES I know I should only use them to race, but whatever).

I can see the bottom on each outer corner of the heel is pushed down a bit. I can replace them at my local running store for $310 cad plus tax ($225 USD). I can't really afford this given how insanely expensive racing is (and going to NYC from Canada with our 1.4 x the dollar UGH), but will I be better off if I do so?

They have never given me blisters or any hot spots, so not too worried about getting one run in with them and being fine. Have I worn them out? Or should I just stick with them as they are tried and tested. I am aiming for a 4:45 marathon, so nothing groundbreaking or fast.

Thoughts?

This truck somehow didn't see my neon green covered, reflective belt wearing, headlamp mid-day self and pulled out and caught me in my left hip. instantly stopping. It was just a bump. the day after my hip hurts when I move it randomly. Im terrified to get hurt or sick and fail my first marathon. Im going to give it a couple of days and pray its ok.

Going to start an 18 week plan for an April marathon , unsure which to choose and what my time could be?

Mileage is currently around 20 miles following Amsterdam marathon just over a week ago, ran with my friend and paced him to a 4:15.

Only ran one other marathon (4:32 with it band pain), my most recent half marathon was 1:43 and 10k pb is at 45:32. Any ideas of what sort of plan and time I should be looking at ?

quick description of me (22M) : I'm not a beginner in fitness, I've been training with weights for years, but beginner/amateur in running. I have ran maybe 5 times in last 2 years, so my running stamina is probably very poor right now.

I have made a bet with a friend (similar stamina and condition to me) who will run a faster 10km in 6 months from now.
How would you approach training for it?
Running only 10km every single time?
Switching up, adding 15km and 5km some days?
And how much of a improvement should I aim for each month?

Let's say I start with just above 1 hour 10km - I think realistic aim would be sub 50minutes in 3 months, and then by the end of 6months around 45mins.
Seems realistic?

I just fell on my skateboard. I've got 6 days until the marathon. I smacked my lower abdomen/pelvis on the ground and it hurts when I stretch. No bruise yet, but it's coming. What could I do to heal? Should I still continue with this last week of running?

F45, no injuries, low-but-normal weight. Been running sporadically for ten years, but consistently for two years. Weekly mileage is 35-40 km/w, 4-5 runs a week. Recently ran a half marathon (my first) in 2:15. What would be a reasonable goal for next HM (april) or FM (october) next year? And what training plan/regime would you recommend?