Sub 3Hr Marathon
1 lurker |
314 watchers
17 Sep
10:39pm, 17 Sep 2024
2,379 posts
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rhb
Club advice is 12 steady into 4 hmp. Phew.
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18 Sep
4:54pm, 18 Sep 2024
389 posts
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Charlesvdw
And steady is marathon pace ?
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18 Sep
6:46pm, 18 Sep 2024
160 posts
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DT19
Yes, steady carries many definitions. For me it's a pace slower than mara pace but not easy, so around 6.50s. Others I see use steady as an easy effort.
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18 Sep
6:56pm, 18 Sep 2024
391 posts
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Charlesvdw
I agree , to me steady is a pace between easy pace and marathon pace. By that definition it still is a tough session but not a killer session like 12MP + 4 HMP. |
18 Sep
7:20pm, 18 Sep 2024
181 posts
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TR
Again, that's another impossible session in my mind, where are these sessions taken from? We are amateur fun runners. 4m of hmp is a very hard run with a short wu and wd.......even 12m steady and 4m mp would be a tough run. Depends upon your steady I suppose, but even if your steady is pretty easy, you arnt going to hit hmp for 4m after 12m easy which is probably around a 90min wu at least.
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18 Sep
8:03pm, 18 Sep 2024
17,825 posts
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jda
I would assume steady is just whatever easy long run pace, but maybe that's because I'm always running steady unless I'm running hard 
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18 Sep
8:44pm, 18 Sep 2024
2,380 posts
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rhb
My 'pace' is actually effort, so it'll be sub 150bpm for 12 miles, which will be about 7m30s to 8min miles then 160->165->170 bpm across the last 4 miles, which going off Cheshire Half should equate to sub 6m10s per mile.
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18 Sep
9:12pm, 18 Sep 2024
109 posts
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Unsafe Breadbin
@rhb seems more sensible to work up to HMP across the last few than try to switch up after 12 miles. I couldn't do that if I tried. Interesting debate about what 'steady' is. To me, it's not quite MP - about 30 secs a mile slower from my perspective. Usually what I tag a session if I'm too knackered to run @ MP.
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18 Sep
9:52pm, 18 Sep 2024
2,381 posts
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rhb
Good shout, I think in a race crowd the pickup should be easier as there're folks to chase. It will take a while to dial in to the faster pace though and gradual build up is better than realising I'm suddenly a mile into 5km effort at mile 13 😅
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21 Sep
8:48am, 21 Sep 2024
684 posts
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damo_HAC
I'm a big fan of longer 'efforts' in my LR.
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