Sub 3Hr Marathon
2 lurkers |
312 watchers
May 2024
7:46pm, 18 May 2024
44,290 posts
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SPR
I think the only thing to bear in mind is the elite runners are doing the mileage to cope with those efforts regularly. I imagine they are amazing workouts for improvement if you can cope with them.
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May 2024
9:02pm, 18 May 2024
267 posts
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Charlesvdw
Fair point. But I would do mostly easy mileage. Once a week sub-treshold interval (which I intend to run at target MP). Not much, initially 2k, later 2x2k or 3x2k max. And then the long runs with varying pace: mostly easy long runs- some long runs with a portion of 90% MP- some long runs with some MP. No other workouts. This means no workout or long run with anything faster than MP. It's the fast running that tends to injure me, and this way I would avoid that. |
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May 2024
1:05pm, 19 May 2024
44,298 posts
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SPR
Charlesvdw portions seems to be a good way to progress (and that's why it would be interesting to see how Canova gets athletes up those runs from pure easy running). What jda mentions about JD plans sounds good. I stumbled into using Easy Intervals a couple of years ago when I found I had a hip issue that was fine for bursts at varied paces but wouldn't cope with continuous running at any pace. Last year I used the 1000s with 800 rec and 2000s with 1000 rec to do runs from 9-13 miles. It worked for keeping some threshold and long running in during track season and it also made the idea of running fast for 13 miles feel like it would be easier as I was doing faster sections in my long runs already and which is why I ended up doing a HM at the end of the season. This discussion makes me think of doing some longer chunks of maybe 3-4km at closer to MP at some point which will be useful for going longer. |
May 2024
5:11pm, 19 May 2024
1,763 posts
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Chris
I think I’m better suited to longer races than the shorter stuff. I’ve been trying to break my 10k pb this month but just struggle in the middle. 4 seconds off a pb today was a bit frustrating |
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May 2024
6:40pm, 19 May 2024
44,305 posts
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SPR
4 seconds away from a PB four weeks after a marathon seems like good going to me even if it would be frustrating. Certainly sounds like you could PB if you if you are planning to do more of them in the next couple of months.
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May 2024
6:15pm, 23 May 2024
5,768 posts
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OllyW
Enjoyed reading the Cairess training - thanks for posting SPR. I am some way away from getting back to my sub-3 prime (maybe 10 years since I posted in this thread), but I’m starting get back to some volume now, so perhaps getting back below 3:15 and beyond might be possible again… |
May 2024
6:22pm, 23 May 2024
6,342 posts
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Windsor Wool
OW! Do you have that mara feeling again?
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May 2024
10:26pm, 23 May 2024
5,769 posts
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OllyW
Ha! I ran a solo 3:28 in training on Saturday, so probably yes. Not sure where I’m going to go from here but probably some shorter stuff over summer then maybe a crack at something over autumn. Mostly I’m just really enjoying my running and feeling fit again. |
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May 2024
8:37am, 24 May 2024
6,343 posts
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Windsor Wool
good to read! Well, if running 26.2 in training is good. 😂 And nice to see that Abingdon finish line celebration avatar once again, there’s still a few of those around. |
May 2024
9:00am, 24 May 2024
26,768 posts
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Bazoaxe
I thought it was Lou Lou before proper reading
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