The sub 3.30 marathon thread
1 lurker |
190 watchers
12 Mar
6:59pm, 12 Mar 2024
2,262 posts
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auburnette
Low 30s averaged over the year, marathon build will peak around 48 with most weeks being around 40 -should see an average mileage of 41-43 or so just before I start to taper. I think consistency during the year is just as important as the marathon cycle itself. Lack of time is the limiting factor on mileage for me. This time I have run similar volume to my previous marathon cycles but with more intensity. If i were to run more miles they would need to be easy ones. |
12 Mar
9:05pm, 12 Mar 2024
4,077 posts
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tipsku
Last year, I averaged 37.25 mi or roughly 60k. The first 4 months, it was 52 mi on average until the marathon, then I dropped off the mileage and went cycling more often. In August, I resumed running more, culminating in a half PB in October and Athens marathon in November. After a short recovery period, I started well in December with a couple of 40+ mile weeks, then the lurgy struck at the beginning of 2024. I was down for three weeks, mileage progressed from 1 to 17 and then 35 mi, before I could resume higher mileage. For the last 7 weeks, I averaged 48.5 miles, ranging from 30 for cut-back weeks to 62.3 mi (100k) for my peak week so far. 6 weeks to go to my marathon now and it's looking better than it did a month ago. I'm a bit down on last year's P&D plan but my quality workouts are now approaching the same level and I'm racing well. I'll probably drop off the 50 mpw regimen after April and get more miles on the bike during summer. |
12 Mar
9:20pm, 12 Mar 2024
1,922 posts
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Mark J 🇳🇿
This is all great advice and really resonates with how I have switched up my training, coupled the subtle changes in almost everything I do over the last 18 months etc. Sleep, diet, strength, mobility, proper warming up and cooling down every run, no matter how far, and yes, the upping of mileage significantly to what is now anywhere between 35 and 60 miles per week. But I work in new money these days, so 60km - 95km. I do follow plans, from Ben Parkes. As some have said, these are the ones that I have found work well for me, so I'm sticking to them. But I am also very mindful to have lower periods of training, where I will follow a lower mileage "maintenance" type plan. Usually in an 8 week block, adapted around racing. But here I am mindful not to race too much at my age (only four races last year and I actually felt like that was one too many). I don't want to get injured or burn out from over training etc. I am yet to prove all this works at marathon level, of course, as I haven't run one since 2015 but I am feeling brave and confident that it will translate in to at least a sub 3:30 (current PB set in 2011 of 3:42:25) given I PB-ed the three HM's I did on the bounce last year. Finishing the year with a 1:34:31. And like a few of you, even at 56, I still feel I have just a few more pb's in me yet. Loving the positivity, advice and vibe across this and the 3:15 thread. Thank you, all. |
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12 Mar
9:27pm, 12 Mar 2024
1,923 posts
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Mark J 🇳🇿
I should just add, this isn't just blind faith on my part. My Coros training hub is currently predicting a 3:19 marathon. So who am I to argue with that 
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12 Mar
10:09pm, 12 Mar 2024
3,175 posts
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riggys99
I would say all the well known plans work (P+D, 80/20 etc) if more or less followed. Mainly because that provides consistency and they all include working on the various zones etc. The main thing is finding one that suites you and you mostly enjoy. I now adapt the plans so if it says 12 mins fast finish tempo I just do a fast finish tempo that could be 10 mins or could be 20. I think the one word that comes out of everyone’s success stories is consistency. |
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12 Mar
10:13pm, 12 Mar 2024
3,176 posts
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riggys99
I think consistency during the year is just as important as the marathon cycle itself. I really like this from auburnette it’s to easy to look at marathon training as the 12-18 cycle before the marathon but to improve we need to maintain a level of fitness between cycles so we are not starting a new cycle playing catch up |
13 Mar
7:09am, 13 Mar 2024
3,457 posts
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Bowman 🇸🇪
Yes to that riggys99. Is always good to define what we all really mean with some things. Like resting periods. It’s not really being in the couch for 6 months, at least for me. But I agree that some easier bits here and there is important. I did an easy dec for instance. But for some that would probably be proper hard training. And now I’m “pulsating” my training, over three four weeks, instead of constant high milage. It’s all have to be in perspective. |
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13 Mar
1:03pm, 13 Mar 2024
4,080 posts
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tipsku
I agree with allowing some down periods, if they are not too long. You don't want to start all over again but a month of low intensity is totally fine. When I still lived in the UK, I used to do that in December after the last races in November, then ramped up training in January for the next marathon cycle. Now with the hot summers here, I tend to shift to easier training in summer, away from high running mileage to more cycling which is gentler on my body and my HR is lower, too. I still run all year round, but I run lower mileage for a few months and there are no races in July. SRL takes a break from the end of June to mid August so I have 6-7 weeks off with no races. This is a good time to focus on running form, technique and maybe some sprinting. All sessions are shorter in duration than in spring so that the overall load is lower. I still try to do one half per month so that I don't lose running fitness and endurance completely, but it's an easy run. In August, I usually start training for a 10k or half in autumn, then have a couple of easier weeks before Christmas, then I start the next P&D cycle. Also, I tend to have 3 weeks with increasing mileage/intensity and then a cut-back week, like you said, Bowman. |
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13 Mar
1:10pm, 13 Mar 2024
2,263 posts
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auburnette
Yeah I tend to have my recovery/down periods immediately after a marathon. Probably no running for 10 or so days then I'll do a reverse taper, plus a further period of several weeks to a month of unstructured running with minimal speedwork, but building the mileage back, then starting some sort of structured plan. My last two marathons were a bit too close together and I had to get back into marathon specific training immediately after finishing my recovery period. I did run well at the second one though! This year there is a better gap between them, with April and December marathons. Next year I might only do one as I suspect I'm going to hit a point fairly soon where I need to focus on speed in order to keep getting improvements at 5k/10k (and probably half too) |
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13 Mar
2:32pm, 13 Mar 2024
3,183 posts
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riggys99
This year I am doing just one marathon. The focus at the moment is a good time in the June Trust 10k as it’s after my birthday for a decent WAVA score. Still doing the Trust 10ks in the months leading up to the June event but using these weeks as recovery weeks. After that the focus switches to a half marathon in September but with longer long runs ready for marathon. Will still do the Trust 10ks and use those weeks as a recovery week. After the half the focus switches to the November marathon again using the Trust 10k weeks as a recovery week. Tapers will be done for the June 10k, September 1/2 and November marathon. Thought the year will also be recording times for the virtual 5k and fetch mile. |
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