The sub 3.30 marathon thread
190 watchers
25 Mar
8:44pm, 25 Mar 2024
2,747 posts
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ptr_runner
Cheers SailorSteve! I think that midweek medium will be one for the summer months when it's light early. Realistically the only time I'm going to be able to do that is to extend a run-commute to work. I could try doing an after work run, but it'll invariably be after the kids have gone to bed and then I just don't feel like it. On the occasions I do run then, the distance always takes a hit because the enthusiasm isn't there. Excellent half Charlesvdw, I think you should be happy with that, a good time and a lesson learned. |
25 Mar
8:47pm, 25 Mar 2024
1,978 posts
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Mark J 🇳🇿
Welcome along Joe1970. As Steve say, if you can hold back as proven then tapering for a couple of weeks before Brighton should do you the world of good. Best of luck with that and we look forward to hearing of your exploits. My top tip for preventing going off too quickly: I use a metronome. I pretty much know what my pace, bpm (over any given race distance) should be. I set my metronome to that as I start and as everyone else goes bombing off, I plod away steadily and then spend the rest of the race reeling them all back in. It can be very satisfying at times. 
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25 Mar
9:18pm, 25 Mar 2024
205 posts
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Charlesvdw
Well done Joe1970. A race well run with a negative split. It's difficult to hold back in a race As Mark says a gradual taper the last 2-3 weeks is golden. Even if it feels like you're losing fitness during the taper, you are gaining fitness. |
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26 Mar
8:41am, 26 Mar 2024
2,752 posts
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ptr_runner
I'm off out at lunchtime today for my intervals session. I'm going for a Yasso 800s workout with 10 x 800m and i'll be aiming to hold about 4:05 - 4:10 per km. If the theory works out, that would be a marathon time between 3hr 17 and 3hr 20. I'll report back later with how I get on. Anyone else doing intervals or "track Tuesday" today? |
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26 Mar
9:08am, 26 Mar 2024
1,979 posts
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Mark J 🇳🇿
Hey ptr_red nose runner, I did an intervals session today. Horrible one but I hit targets and I shouldn't complain as I've had a good run of lovely sessions of late. I did a Yasso 800's back at the beginning of Feb as a benchmark https://www.fetcheveryone.com/t-22739267. Hard work but an interesting gauge. Good luck.
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26 Mar
9:19am, 26 Mar 2024
2,755 posts
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ptr_runner
Thanks for the link Mark Jingle All The Way, J 🇳🇿. You took 400m recoveries if i'm reading that correctly? I've planned only 200m very slow job rec, I hope that'll be enough. Also, you were going quite a bit quicker than I hope to, excellent work. |
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26 Mar
9:37am, 26 Mar 2024
1,980 posts
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Mark J 🇳🇿
I followed the Yasso 800's session off The Running Channel, https://www.youtube.com/watch?v=tFzsEzJxq48&t=2s&ab_channel=TheRunningChannel. I took the same amount of time for recovery per rep as I was aiming for for each 800m interval. I properly walked each recovery until about 40-50 seconds out when I started light jogging, so I didn't have to crank straight from a standing start each rep. I'm certainly no expert here, don't claim to be, hell I'm way off many people on Fetch but possibly worth a watch to see what you think before you start. |
26 Mar
10:08am, 26 Mar 2024
3,261 posts
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riggys99
Good luck with the session ptr_red nose runner Look forward to hearing how it went |
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26 Mar
1:02pm, 26 Mar 2024
2,758 posts
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ptr_runner
Okay, session done and i'm back at my desk eating yoghurt. Shock horror, I went out too quickly. The plan was for 10 x 800 at around 4:05/km. My first rep was at 3:59. I pulled it back, but really it took until rep 5 when I found the rhythm. The reps looked like this (shows as average pace min:sec per km) Rep 1 - 3:59 Rep 2 - 4:01 Rep 3 - 4:03 Rep 4 - 4:02 Rep 5 - 4:01 Rep 6 - 4:04 Rep 7 - 4:04 Rep 8 - 4:05 Rep 9 - 4:05 Rep 10 - 4:05 I could definitely feel that those last few reps were slower, but that didn't mean they felt easier. As the fatigue took effect, 800m started to feel longer and longer. But I would say, I think the effort was about right, I should have just gone slower in the first half. 200m slow jog recovery was fine, each taking around 1min 12s, and like you say Mark, I also use the last 50m or so to bring the speed up. I find that it helps the GPS watch not lag behind, and makes accelerating up to speed less shocking to the legs. |
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26 Mar
1:04pm, 26 Mar 2024
2,759 posts
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ptr_runner
Due to some calendar clashes this week, my Tempo run session is going to be tomorrow. That could be interesting. Shorter than last week, mind: Warm up, 8km at Tempo (4:20/km) and cool down. Should be running it with a colleague too. |
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