Sub 3Hr Marathon
312 watchers
May 2024
11:14pm, 15 May 2024
44,250 posts
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SPR
I don't think it's anything magical. It's lots of easy running and then some threshold running. I do think running below is better than running above if going at a steady pace. Guess it depends what you think most needs work for your next step/ improvement. |
May 2024
6:37am, 16 May 2024
7,156 posts
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Little Miss Happy
I guess it's mostly what I do - as many easy miles as I can manage with maybe a 'fast' last mile.
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May 2024
8:51am, 16 May 2024
1,796 posts
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Daz Love
I have tinkered with HADD, found it very hard at first as pace was crazy slow for sub 75% c10mm when I was probably in sub 3:15 mara shape/88 half. I kept at it for a while and did see a marked increase in pace after around 6 weeks. It was literally one day the pace was quicker for same HR and then stayed there until another increase c5-6 weeks later. I was always low mileage and at the sharper end of training paces so that would count for the sub 75% being super slow in the early days.
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May 2024
11:50am, 16 May 2024
2,397 posts
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Brunski
Miser I'd say if you've not had consistent mileage Hadd would be a good way of safely building some resilience into your running to then embark on a training plan. Maybe 12 weeks of Hadd into a marathon block might leave you a bit jaded toward the end of the block. I'd possibly consider 8 weeks Hadd type training, see how you race off that, maybe hit up a few 5k/10k races (or shorter focused sessions), then possibly a 10-12 week specific training plan for your Autumn marathon. Hadd training started off fairly comfortable but when the paces drop on the sub-threshold hour runs it can get more challenging. Think it also depends a bit on where your strengths are, Hadd will tackle any issues with endurance, but you may lose a bit of raw speed. |
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May 2024
12:09pm, 16 May 2024
44,254 posts
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SPR
Hadd has a session for speed in it, problem is most seemed to ignore it, lol. There's a 100/ 100 session and a 200/ 200 session (one was in the doc while the other was just discussed online).
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May 2024
12:58pm, 16 May 2024
2,398 posts
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Brunski
Yeah I remember seeing that on the thread, or the Let's Run links, but not in the doc). I added a (20x) 30/30 session (seconds) when I had been doing it for a while (so probably near enough the 200/200 session you mention) 👍🏻 It's been a while since I revisited the doc/thread, and my training has morphed a bit into what it is now, maybe I need to go back and have a look some time! |
May 2024
6:06pm, 16 May 2024
259 posts
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Charlesvdw
The Hadd training is not unlike the Norwegian method. Lots of easy running. Workouts mostly zone 2 (in a 3 zone model). The difference is that the Norwegian model prescribes sub-treshold (i.e. high in zone 2) workouts and Hadd more middle of zone 2 workouts. The common idea is to avoid overdoing the workouts and run them in a controlled way. |
May 2024
7:23pm, 16 May 2024
303 posts
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Miser
Thanks everyone. I think keeping the marathon in mind as the key goal probably helps decide the approach regarding the focus on speed work. Brunski, I think you’re right too. One of my thoughts was the longer 16 week build ups I’ve been doing have felt long and the first month is essentially easing in anyway. Something building the base, broken up by a sharp mental reset phase might be just the thing. Interesting Charles - feel like I need to revisit Larkim’s diagramme, but gradually shifting up through the lactate generating space across a programme makes a lot of sense. Key aim is to make sure I use the early summer and come out of it wanting to hit an Autumn marathon! |
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May 2024
7:45pm, 16 May 2024
260 posts
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Charlesvdw
We can debate training all day long. A great subject. But as you said Miser consistency is key. |
May 2024
10:16pm, 16 May 2024
2,162 posts
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Mark J 🇳🇿
I recall an interview with Eliud K and he said that 95% of running success is simply down to the amount of miles you put in. The other 5% being attention those elites pay to all the other little tweaks. Nutrition, strength training, sleep etc, etc. And you look at Kelvin K before he passed away and his mileage was next level, and in turn, as were his early results.
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