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The Sub 3:15 Marathon Thread

1 lurker | 334 watchers
jda
jda
Oct 2019
2:25pm, 29 Oct 2019
5,748 posts
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jda
Yeah that's what I like about it too. Though to be honest I almost always do Sunday and Thursday as the quality sessions, it's almost more the flexibility on the rest of the week that attracts me as I can just go jogging or cycling or whatever else I want without trying to fit in any specific runs.
larkim
larkim
Oct 2019
2:43pm, 29 Oct 2019
9,319 posts
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larkim
I can see that appeal. I'm slightly worried that my CBA animal inside me might take over, though if I use the .8 / .9 / 1.0 volumes as motivators I'm sure I can slot something sensible in.
jda
jda
Oct 2019
2:53pm, 29 Oct 2019
5,749 posts
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jda
I also use fetch's running total of mileage and hope to keep above last year's efforts as additional motivation :-) Overtraining mile monsters might have the opposite problem of course.
Chrisull
Chrisull
Oct 2019
3:14pm, 29 Oct 2019
15,401 posts
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Chrisull
Went out in the VFs for the first time, in the rain and on a hilly 3 miler. Interesting. Despite so assertions they are not good in the rain and weird downhill, I found neither a problem. They gripped well and they felt good downhill. It was according to strava it was my fastest loop ever of that segment without me particularly trying although I did feel like the shoes were trying to make me go fast, and it felt like hard work trying to keep up with them, but my HR stats said not, they said 7.17 pace over hills for marathon at 148, about 84% MHR, which is not something I'm gonna try on race day, but in theory is marathon sustainable.

However they didn't seem to increase my top speed. So first two miles easyish, then one hard. The first two easy were uphill and faster than anything I'd done before over that, the last slightly downhill mile was slower. Afterwards my lungs felt I'd been for a run but my legs didn't feel like they'd been for a walk. Gonna have to keep a firm rein over them/me on Sunday they definitely encourage you to spring up the hills!

However I have not turned into a sub 3 hr man overnight, but they give me hope I might sub 3.30 on the course (sub 3.30 Cornish is roughly equivalent to a 3.15-3.20 London). I've only done that once before in 6 attempts.
HappyG(rrr)
HappyG(rrr)
Oct 2019
3:49pm, 29 Oct 2019
32,956 posts
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HappyG(rrr)
I read VFs as VFFs (Vibram Five Fingers) and though, ooh, that's brave.

But you were just in the cheaty, powered, space shoes. They probably just hovered over the wet ground, didn't they?

200 quid for trainers. Sheesh. What's wrong with plimmys? :-) G
jda
jda
Oct 2019
3:53pm, 29 Oct 2019
5,754 posts
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jda
Wet tarmac is no problem - the roughness of the surface overwhelms any smoothness in the sole (like slick bicycle tyres). Wet polished stone however.....or grass....or a bit of sand....good luck!
larkim
larkim
Oct 2019
4:14pm, 29 Oct 2019
9,320 posts
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larkim
I watched the S4C coverage of Snowdonia (wiping away my tears of regret) and the guys coming down the final off road section in the pouring rain in their VFs were not finding traction easy - unless they were providing that traction with their backsides.

Tumbling over at 25 into a hilly marathon did not look fun!!

Good luck at the weekend Chris - spring up them hills!
HappyG(rrr)
HappyG(rrr)
Oct 2019
4:19pm, 29 Oct 2019
32,959 posts
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HappyG(rrr)
Good luck for weekend Chris. :-) G
larkim
larkim
Oct 2019
4:25pm, 29 Oct 2019
9,321 posts
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larkim
So for my sins I've dropped the 41-55 mpw JD "4 week" plan into Fetch as a 26 week plan in case anyone wants it. I've just added both the Q sessions (Sunday and Thursday, assuming race day is a Sunday) and then added a catch all session to note whether the weekly mileage should be 70% / 80 % / 90% / 100% peak etc. JD suggests you can drop in on this plan at any point, so if you've 15 / 18 / 12 etc weeks intended for a plan it could work.

Odd his aversion to the bog standard 20 miler in this plan, but I suppose it's a contradiction in the max mileage (55mpw) vs the proportion of LR activity he promotes.

It's effectively 3 weeks on with Q sessions, 1 week of high volume but easy only running. I'm tempted.
larkim
larkim
Oct 2019
4:25pm, 29 Oct 2019
9,322 posts
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larkim
Here's the link to the plan fetcheveryone.com/training-plan-view.php?id=530

About This Thread

Maintained by Windsor Wool
For those who want to go sub 3.15 in a marathon and/or those that have already done it and want to give advice. Share your journey or help someone else's here.

2025 targets:
Charles - Ghent - 30 Mar
Mark J - Christchurch NZ - 13 Apr
riggys - Tissington - 27 Apr

2024 achievers:
Akie: 3:15 @ Rotterdam
allmatthew: 3:09 @ Manchester
Bowman: 3:01 @ Boras
Mark J: 3:12 @ Christchurch NZ
PJH92: 3:13 @ London
  • Show full description...

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