The Sub 3:15 Marathon Thread

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SPR
Aug 2020
1:14pm, 5 Aug 2020
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SPR
There's a thread all about intervals in base phase which was basically ended up with me and Nicky Nonk plus PtB every so often talking about different sessions. Pirie was the one that brought these to my attention years ago but Hadd and others seem to use them as well.

It looks like there won't be any XC till January so I may use October to December to do these sessions if I'm 100% by then.
SPR
Aug 2020
1:23pm, 5 Aug 2020
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SPR
Was able to find the post by Hadd about 100/100 on letsrun via that thread.

fetcheveryone.com/forum/intervals-during-aerobic-base-training-48156/ quoted it on page 6 but linked to the wrong post in the thread on there.

letsrun.com

"One thing I absolutely would recommend to everyone in Phase I is the following:

Twice per week, (not on consecutive days, so Tues/Fri works well, or Mon/Thur, etc).
Warm up easy with 10-15 mins easy running (~15 mins at 70% HRmax), do some stretching then run 10 x 100-100.

100-100 is how we refer to striding 100m at a pace somewhere between 400-800m PR pace and then (without stopping to walk) going straight into 100m easy in 40-45s.

That would be 1 x 100-100.

Without walking at any time, run this 10 times in succession: ie: 10 x 100-100, alternating quick and easy reps of 100m.

Take 3-4 mins walk-drink break at the end and go into your main session of the day (usually by HR).

Make sure and include this 2 times per week every week of base training."

So if you want to Hadd properly Baz, get on with it ;-)
Aug 2020
1:36pm, 5 Aug 2020
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larkim
Given that Hadd published very little other than a series of LetsRun posts, why does he get such credit for being the god of all things training?
Aug 2020
1:36pm, 5 Aug 2020
17,084 posts
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Bazoaxe
Thanks. I need to read that properly as twice weekly I am doing sub lt on those days. Are these 100/100 instead of it as well as those runs

Will look in more detail later.
Aug 2020
1:38pm, 5 Aug 2020
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Bazoaxe
Looks like that’s a warm up to the sub LT run.

Larkim. I think because if done properly there are some pretty good examples of real progress
Aug 2020
1:44pm, 5 Aug 2020
35,726 posts
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HappyG(rrr)
You guys are amazing that you can push yourselves without running in a group. No club, no parkrun and no races = no pace whatsoever in my running! Lots of easy running (well not lots compared to the 90-100 mpw, just 35-40) and enjoying being outside and not injured. :-) G
Aug 2020
1:45pm, 5 Aug 2020
6,854 posts
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paul the builder
Lark - technically speaking god didn't write much down either, but he seems to still have excellent name recognition :-)

Baz - SPR is right, your endurance base is sufficiently enormo now so that you don't have to fear losing anything important by subbing out an easy 10 miler for a shorter session with some (e.g.) 100/100 work.

Think of speed though like you approach endurance - gradual patient build. There is a pace at which you'll develop that glute/hamstring niggle again if you ran it tomorrow. So start slower than that. After a while, you'll be more robust and be able to go faster.
SPR
Aug 2020
1:45pm, 5 Aug 2020
30,753 posts
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SPR
I think he basically claimed to put Lydiard to HR so it makes sense why people would like it.

I don't give anyone credit as god of all things training. But given only base phase Hadd is known about, I'd say at best he'd be good of all things bae training, lol.
SPR
Aug 2020
1:47pm, 5 Aug 2020
30,754 posts
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SPR
PtB, lol re god :-)
SPR
Aug 2020
1:48pm, 5 Aug 2020
30,755 posts
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SPR
*god and *base training in 30753!

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:
Mark J - Christchurch NZ - 13 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

Related Threads

  • goals
  • marathon
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  • support
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