The Sub 3:15 Marathon Thread
334 watchers
May 2023
5:32pm, 30 May 2023
5,786 posts
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Joe Hawk
There is the classic train to race don't race in training. I'm another that suddenly runs faster with a number on, sometimes by stupid amounts. |
May 2023
5:47pm, 30 May 2023
2,736 posts
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Bowman 🇸🇪
There are many aspects here for sure. But don’t run fast all the time, probably more of a slow and easy runner on average. Many runs just about around 70% of MHR. That’s is low effort. Trying to be very polarized in the training. So I might not have a sharp 80/20 distribution, but close to it during base training. |
May 2023
8:29pm, 30 May 2023
84 posts
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Charlesvdw
@Bowman that was not a training that was a race. I do understand you want to build confidence after the Copenhagen marathon and the HM certainly was great for that ! Now you should prioritize recovery after that HM, instead you ran 13 km every day after that race ? Looking at your 10k/HM PR's you should be in the 3:00 - 3:05 marathon range. If you want to have a shot at sub-3 this fall I think you would do better without the streak. I don't think you can have both. Just some random thoughts 
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May 2023
6:52am, 31 May 2023
2,737 posts
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Bowman 🇸🇪
Yes i guess you are right Charlesvdw it was a race effort, just not a race per say And yes it was a confidence builder, and also a way of utilize my tapering and down period to something fun. Mileage was, in relation to the marathon block, down, so i had some harder "workouts" instead. I can see that it seems excessive, but i have increased the mileage over a couple of years and i prioritize mileage, and easy milage. So a few miles after a hard run i usually zone 1 or 2 in "garmin scale" i feel is ok and helps me. And if i would be very sore or down trained i would decrease mileage to the bare minimum to get some rest. I don't think it ruins any progress for me, quite the opposite, i adapt to be able to train more and more. I'm very meticulous with sleep, stress, food and rest. that's when body needs to heal. Im very careful, even though i push the envelope a bit, which i think i have to do to be able to do a sub 3 eventually. I might be wrong, but i don't just sandbagging it as it might see, and i dont think a "streak" will spoil the progress. It just helps me remove an other distraction, shall or run or not today I do appreciate your opinion Charles. |
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May 2023
7:30pm, 31 May 2023
85 posts
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Charlesvdw
I have some strong ideas about training and recovery but they may not apply to everybody. There's more than one way to skin a cat. |
Jun 2023
1:32pm, 11 Jun 2023
21,267 posts
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larkim
Starting thinking about Snowdonia in October, not a 3:15 attempt obviously but still want to PB there. Thought I'd try something different a lift a plan from my wife's "Hanson's First Marathon" book. Not the one she followed, but the "Advanced First Timer" plan, which I think is pretty similar to their normal plans as I understand them. Plan template is here. Obviously the long run philosophy is different to standard thoughts (and I may yet ignore that!) but I quite like the look of the various sessions that they add in and total mileage looks pretty similar to what I'd be expecting to do under P&D. Plan template is here if interested - fetcheveryone.com/training-plan-view.php?id=783 |
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Jun 2023
3:27pm, 11 Jun 2023
87 posts
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Charlesvdw
I don't understand the 2,4km warm up and warm down on Sunday week 12 and 14. I guess it's warm up, some kind of tempo and then cool down ? Some on day 2 and day 4 of some weeks ? Always interesting to look into plans, thanks for sharing. |
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Jun 2023
3:53pm, 11 Jun 2023
21,269 posts
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larkim
Ah, good spot - when Fetch displays training plans which have been created from someone's log, if the the plan contains more than one element (e.g. w/u, session, w/d) then only one of those sessions appears on the plan summary. That applies to lots of the sessions on that display; maybe I'll amend the base plan so that it incorporates the warm up and cool down into the single tempo session so that they display easier. Probably makes reviewing it quite pointless at the moment! Though anyone could look in my plan which I think is public - they'd see the same thing and that would actually show the warm ups and cool downs (though in the wrong order, for other fetch reasons!) |
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Jun 2023
1:38pm, 19 Jun 2023
21,345 posts
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larkim
[The good lord fetch has now fixed this so training plans with multiple entries per day now show all of them, though some of them look out of order now - and he's given me a fix for that too ]
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Jun 2023
12:02pm, 22 Jun 2023
5,961 posts
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Windsor Wool
FergusG you are clearly in training but not in the side bar. Apologies if I’ve missed it, what’s your target? I started my own road to Chicago on Tuesday with a really tough 18 miles on a seriously humid morning. A day the test match the day before perhaps wasn’t the ideal prep! Onwards though. Btw, I’m reading Richard Askwith’s book The Race Against Time at the moment. It’s a great bit of perspective for what some of us Masters athletes on here do. I’m sure we all measure ourselves against former bests and peers. That’s all good but just getting out there most days is really a massive achievement in itself. 💪🏻 |
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