The Sub 3:15 Marathon Thread
334 watchers
Jan 2023
9:26pm, 31 Jan 2023
236 posts
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Rossco Peeko
Also impressed at how static some of those traces are. I don’t generally keep much of an eye on HR during a race but I dug out my last one out of curiosity - aside from the first couple of miles when I was either exited or a bad reading, this is a steady rise throughout; I was clearly hanging on at the end! 1) 2.01m - 13:47(6:50/m) 163/185bpm [1115b/mi] 262cal 8.78/9.48mph 2) 0.98m - 6:54(7:02/m) 166/182bpm [1166b/mi] 132cal 8.54/8.97mph 3) 1.01m - 6:51(6:46/m) 153/163bpm [1036b/mi] 115cal 8.86/9.54mph 4) 1.01m - 6:56(6:51/m) 154/165bpm [1055b/mi] 117cal 8.76/9.02mph 5) 1.01m - 6:49(6:45/m) 158/163bpm [1065b/mi] 118cal 8.9/9.18mph 6) 1.02m - 6:50(6:40/m) 160/165bpm [1068b/mi] 121cal 8.99/9.79mph 7) 0.99m - 6:43(6:48/m) 161/170bpm [1096b/mi] 120cal 8.81/9.5mph 8) 1.01m - 6:50(6:47/m) 159/165bpm [1078b/mi] 120cal 8.85/9.46mph 9) 1m - 6:51(6:49/m) 159/163bpm [1085b/mi] 119cal 8.79/9.37mph 10) 1m - 6:47(6:45/m) 161/174bpm [1088b/mi] 121cal 8.88/9.04mph 11) 1m - 6:49(6:47/m) 160/167bpm [1086b/mi] 119cal 8.84/9.14mph 12) 0.99m - 6:51(6:55/m) 161/174bpm [1115b/mi] 122cal 8.67/8.91mph 13) 1.08m - 6:42(6:12/m) 165/181bpm [1024b/mi] 124cal 9.67/9.87mph 14) 1m - 6:46(6:44/m) 165/176bpm [1112b/mi] 126cal 8.9/9.08mph 15) 1m - 6:46(6:44/m) 164/169bpm [1105b/mi] 125cal 8.9/9.06mph 16) 1m - 6:42(6:41/m) 167/178bpm [1117b/mi] 128cal 8.97/9.14mph 17) 1.02m - 6:49(6:42/m) 170/178bpm [1140b/mi] 134cal 8.95/9.04mph 18) 0.99m - 6:40(6:46/m) 171/180bpm [1156b/mi] 132cal 8.88/9mph 19) 1.03m - 7:02(6:49/m) 170/178bpm [1159b/mi] 138cal 8.8/9.12mph 20) 1.01m - 6:50(6:48/m) 171/181bpm [1162b/mi] 136cal 8.83/9.12mph 21) 1.02m - 6:52(6:44/m) 173/182bpm [1163b/mi] 141cal 8.92/9.43mph 22) 1m - 6:48(6:48/m) 174/183bpm [1184b/mi] 141cal 8.82/9.08mph 23) 1.01m - 6:57(6:54/m) 174/178bpm [1200b/mi] 144cal 8.7/8.83mph 24) 0.99m - 6:54(6:57/m) 176/184bpm [1222b/mi] 144cal 8.64/8.89mph 25) 1.01m - 6:56(6:52/m) 176/184bpm [1208b/mi] 144cal 8.74/9.33mph 26) 0.24m - 1:35(6:41/m) 179/183bpm [1196b/mi] 33cal 8.98/9.27mph |
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Jan 2023
9:26pm, 31 Jan 2023
237 posts
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Rossco Peeko
Also impressed at how static some of those traces are. I don’t generally keep much of an eye on HR during a race but I dug out my last one out of curiosity - aside from the first couple of miles when I was either excited or a bad reading, this is a steady rise throughout; I was clearly hanging on at the end! 1) 2.01m - 13:47(6:50/m) 163/185bpm [1115b/mi] 262cal 8.78/9.48mph 2) 0.98m - 6:54(7:02/m) 166/182bpm [1166b/mi] 132cal 8.54/8.97mph 3) 1.01m - 6:51(6:46/m) 153/163bpm [1036b/mi] 115cal 8.86/9.54mph 4) 1.01m - 6:56(6:51/m) 154/165bpm [1055b/mi] 117cal 8.76/9.02mph 5) 1.01m - 6:49(6:45/m) 158/163bpm [1065b/mi] 118cal 8.9/9.18mph 6) 1.02m - 6:50(6:40/m) 160/165bpm [1068b/mi] 121cal 8.99/9.79mph 7) 0.99m - 6:43(6:48/m) 161/170bpm [1096b/mi] 120cal 8.81/9.5mph 8) 1.01m - 6:50(6:47/m) 159/165bpm [1078b/mi] 120cal 8.85/9.46mph 9) 1m - 6:51(6:49/m) 159/163bpm [1085b/mi] 119cal 8.79/9.37mph 10) 1m - 6:47(6:45/m) 161/174bpm [1088b/mi] 121cal 8.88/9.04mph 11) 1m - 6:49(6:47/m) 160/167bpm [1086b/mi] 119cal 8.84/9.14mph 12) 0.99m - 6:51(6:55/m) 161/174bpm [1115b/mi] 122cal 8.67/8.91mph 13) 1.08m - 6:42(6:12/m) 165/181bpm [1024b/mi] 124cal 9.67/9.87mph 14) 1m - 6:46(6:44/m) 165/176bpm [1112b/mi] 126cal 8.9/9.08mph 15) 1m - 6:46(6:44/m) 164/169bpm [1105b/mi] 125cal 8.9/9.06mph 16) 1m - 6:42(6:41/m) 167/178bpm [1117b/mi] 128cal 8.97/9.14mph 17) 1.02m - 6:49(6:42/m) 170/178bpm [1140b/mi] 134cal 8.95/9.04mph 18) 0.99m - 6:40(6:46/m) 171/180bpm [1156b/mi] 132cal 8.88/9mph 19) 1.03m - 7:02(6:49/m) 170/178bpm [1159b/mi] 138cal 8.8/9.12mph 20) 1.01m - 6:50(6:48/m) 171/181bpm [1162b/mi] 136cal 8.83/9.12mph 21) 1.02m - 6:52(6:44/m) 173/182bpm [1163b/mi] 141cal 8.92/9.43mph 22) 1m - 6:48(6:48/m) 174/183bpm [1184b/mi] 141cal 8.82/9.08mph 23) 1.01m - 6:57(6:54/m) 174/178bpm [1200b/mi] 144cal 8.7/8.83mph 24) 0.99m - 6:54(6:57/m) 176/184bpm [1222b/mi] 144cal 8.64/8.89mph 25) 1.01m - 6:56(6:52/m) 176/184bpm [1208b/mi] 144cal 8.74/9.33mph 26) 0.24m - 1:35(6:41/m) 179/183bpm [1196b/mi] 33cal 8.98/9.27mph |
Jan 2023
9:27pm, 31 Jan 2023
3,442 posts
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STOOSH
I had a look at a couple of my more recent marathons London 18 (coming back from injury) and London 17 ( in reasonable shape although early training was hampered) and noticed my hr was quite high all the way. This is London 17 working off max hr of 193 where i'd have aimed for around 159-163bpm for mp although i'd stopped working to HR by then... 1) 1m - 7:16(7:16/m) 98/123bpm 39cal 8.25/10.79mph 2) 0.81m - 5:19(6:35/m) 152/170bpm 65cal 9.11/9.56mph 3) 0.21m - 1:26(6:44/m) 165/167bpm 20cal 8.92/9.33mph 4) 1m - 6:36(6:36/m) 166/174bpm 92cal 9.08/9.66mph 5) 1m - 6:40(6:40/m) 166/173bpm 93cal 9/9.39mph 6) 1m - 6:49(6:49/m) 168/173bpm 96cal 8.81/9.04mph 7) 1m - 6:51(6:51/m) 170/173bpm 97cal 8.76/10.21mph 8) 1m - 6:50(6:50/m) 170/174bpm 97cal 8.78/9.02mph 9) 1m - 6:45(6:45/m) 171/174bpm 96cal 8.89/11.59mph 10) 1m - 6:53(6:53/m) 171/175bpm 98cal 8.72/8.95mph 11) 1m - 6:51(6:51/m) 171/173bpm 97cal 8.77/9.1mph 12) 1m - 6:45(6:45/m) 172/175bpm 96cal 8.89/9.14mph 13) 1m - 6:48(6:48/m) 172/175bpm 96cal 8.83/9.6mph 14) 1m - 7:02(7:02/m) 173/177bpm 100cal 8.54/8.97mph 15) 1m - 6:42(6:42/m) 175/180bpm 98cal 8.95/9.1mph 16) 1m - 6:51(6:51/m) 174/179bpm 97cal 8.75/9.2mph 17) 1m - 6:44(6:44/m) 175/179bpm 97cal 8.92/9.46mph 18) 1m - 6:52(6:52/m) 176/179bpm 100cal 8.73/9mph 19) 1m - 6:54(6:54/m) 177/184bpm 102cal 8.69/8.95mph 20) 1m - 6:46(6:46/m) 177/182bpm 100cal 8.86/11.1mph 21) 1m - 6:55(6:55/m) 175/180bpm 99cal 8.68/9.93mph 22) 1m - 7:02(7:02/m) 176/182bpm 102cal 8.54/8.72mph 23) 1m - 7:15(7:15/m) 174/178bpm 102cal 8.28/8.52mph 24) 1m - 7:22(7:22/m) 176/180bpm 105cal 8.15/8.58mph 25) 1m - 7:37(7:37/m) 172/180bpm 104cal 7.87/8.52mph 26) 1m - 7:34(7:34/m) 172/176bpm 102cal 7.94/8.22mph 27) 1m - 7:37(7:37/m) 173/180bpm 104cal 7.88/8.1mph 28) 0.22m - 1:34(7:07/m) 179/183bpm 23cal 8.43/8.41mph I may also look to my pb year to see if a similar trend. |
Feb 2023
8:20am, 6 Feb 2023
20,141 posts
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larkim
My better half is following the "From Scratch" plan from the Hansons First Marathon book and I spotted it wasn't in the Fetch training plan library, so I added it yesterday. It made me look at it a bit more, and tbh apart from the oddity of not going beyond 16 miles for the LR (which is a "Hanson" thing) it actually looks pretty decent as a commonsense plan without too much intensity or complexity, so thought I'd drop it in here for interest. fetcheveryone.com/training-plan-view.php?id=759 |
Feb 2023
8:25am, 6 Feb 2023
45,498 posts
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HappyG(rrr)
It's a reasonably high volume - nearly 50 miles in a week - so I'm sure it would get you fit and strong. Just not 26.2 mile ready fit and strong, would be my concern. It's a long way from 16 - 26! But best of luck and hope it works well for her. Perhaps it would be good for a first time marathoner, because it's focussing on building up a base ability? But then the marathon itself would be a bit of a shock / step up, but you just ride on adrenaline on the day? Actually, I can't think what the logic would be!  G
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Feb 2023
8:34am, 6 Feb 2023
20,142 posts
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larkim
Yes, that would be my concern but it's consistent with the rest of the Hanson philosophy with the 16 mile limit. It's the only risk I perceive with my better half following it, but she's happy psychologically to "buy into" the book's ideas so hopefully she won't feel she's missing the 20 milers. |
Feb 2023
8:39am, 6 Feb 2023
2,272 posts
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Big_G
This is what Hansons is known for, isn’t it? Fri 6 miles, Sat 8, Sun 13 with 10@MP I’d say is quite a lot, especially for the MP section, and will likely build fatigue, which I think is the point. (Note, I’ve never followed a Hansons plan). For me it wouldn’t work as that is a lot of MP (for me), but I’m generally a plodder. |
Feb 2023
11:42am, 6 Feb 2023
31 posts
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PJH92
First 20miler of the plan in the bag onSaturday with a surprisingly quick parkrun in the middle. Took two gels, one after parkrun (about 10 miles) and another at about 15 miles. Surprised how good I felt, real good confidence booster :D I listened to the Hanson book on Audiobook and wasn't totally convinced... maybe I need to see it written down to buy into it fully! |
Feb 2023
11:56am, 6 Feb 2023
373 posts
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Forrest Jooligan
Hanson plans work for some. Pre-Covid an MV55 from my club ran a 3:13 marathon off of a Hanson plan. He did do one 20M race/MP run about 7 weeks before. He raced a couple of HM too including his HM PB (90 mins) a week after the 20 miler. I managed 14.6M Sunday but at 9:41 pace!! |
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Feb 2023
11:56am, 6 Feb 2023
45,500 posts
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HappyG(rrr)
I did 14 miles but 8:10 pace. Very unusual for me. I did it by running parkrun x 4! G
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