The sub 3.30 marathon thread
190 watchers
6 Feb
10:07pm, 6 Feb 2024
36,977 posts
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Hills of Death (HOD)
Mark where do you do it in relation to the run (eg middle, end etc)
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6 Feb
10:27pm, 6 Feb 2024
1,826 posts
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Mark J
28k as follows - 6k easy, 5k @MP, 5k easy, 5k @MP, 5k easy
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6 Feb
10:28pm, 6 Feb 2024
1,827 posts
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Mark J
Plus a 1km warm up and cool down at either end.
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6 Feb
10:30pm, 6 Feb 2024
7,213 posts
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Oscar the Grouch
Just going to put Newport in here, Mark, as a(nother) 3.30 attempt. It's the last Sunday in April (27th?)
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6 Feb
10:38pm, 6 Feb 2024
1,828 posts
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Mark J
Oscar the Grouch all done. You're committed now  PS: As I live on the other side of the world to most of you, updates will likely be while you're all asleep. So, please be patient with me. Thanks. |
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6 Feb
10:43pm, 6 Feb 2024
1,829 posts
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Mark J
Mark where do you do it in relation to the run (eg middle, end etc) But my later/last long runs can look a bit like this- 34km - 1k warm up, 20k easy, 8k @MP, 2k @tempo, 2k easy, 1k cool down. 39km - 1k warm up, 13k easy, 13k @MP, 11k easy, 1k cool down |
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7 Feb
8:41am, 7 Feb 2024
36,978 posts
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Hills of Death (HOD)
Cool See you there Oscar 😜 |
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7 Feb
10:58am, 7 Feb 2024
7,215 posts
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Oscar the Grouch
Fab!
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7 Feb
5:18pm, 7 Feb 2024
3,912 posts
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tipsku
Last year, I did my LRs in interval style, when sub 8 felt a bit daunting. One of them was 10k easy as warm up, then 20k with 3:30/0:30 MP/easy intervals, 1.7 km CD (wasn't quite 32 km or 20 miles but good enough). I approached MP sections with the run/walk timer of my watch, went from 2:30/0:30 to 3:30/0:30 and 4:30/0:30 before I ran it continuously. MP was 7:50-7:55 pace, easy started out at 10 m/m but progressed to 9 m/m as I got better at it. In previous attempts at trying to run a sub 3:30, I always failed to keep up the sub 8 pace for long enough in my long runs. Going with some form of interval training cracked it for me. Then I nailed a half at MP in 1:45:47 embedded in a 26.4k LR run, 5k warm up, 21.1k MP, short cool down of 300m or so. Felt good. For the HOF 2023 and potential sub 3:30 2024: I got my first sub-3:30 last year in Leipzig, 23 April 23, 3:29:36. This year, I'm going to run Leipzig again, 21st April 24 but I'm not 100% sold on going for sub-3:30 again. My training was quite derailed the past month so I'll have to see how things progress in February and March. |
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7 Feb
5:19pm, 7 Feb 2024
3,913 posts
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tipsku
PS: I see you're going for it on 21 April, too, Mark J 🇳🇿. Good luck with the training! Stay happy and healthy.
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