The sub 3.30 marathon thread
190 watchers
Apr 2024
8:58am, 7 Apr 2024
3,556 posts
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Bowman 🇸🇪
I’ve done a few different ones including, 3 weeks with last hard long run 3 weeks out. Then lowering milage 10, 30, 50% but maintaining intensity. Or 2 weeks, going directly to 30,50% And one time just lowering milage a bit last 2-3 days before. Best feeling was last tapering type 
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Apr 2024
9:25am, 7 Apr 2024
3,313 posts
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riggys99
I think 2 weeks of lowering mileage works well with last 20 miler 3 weeks out. Reading an email from runners connect they suggest the following MP sessions in 2nd to last week 10 days or so before marathon 6-8 miles at MP. Also in that week 2 x 3 miles at marathon pace with 3 minute rest. These runs are instead of tempo and interval workouts The idea is to help re enforce MP especially on fresh legs with plenty of time to recover |
Apr 2024
11:34am, 7 Apr 2024
2,590 posts
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SailorSteve
I’m pretty freestyle wrt taper, unsurprisingly. For an 18 week training block I favour a 3 week taper; shorter block = less accumulated fatigue = shorter taper, so I’d use 2 weeks if my block was 12-14 weeks. Volume probably reduces by 25%-30% per week, excluding the marathon itself. I just maintain run frequency but cut long run right back to 10 max. I run all of the midweek, shorter stuff (nothing more than 6-7) at an easy effort level, with the occasional fartlek effort section if I’m in the mood. More like strides I guess. Nothing measured. I seek out the opportunity to run in chatty company, which I don’t get much chance to do during the block. I love taper time and I enjoy running just to stay sane and I relish the relatively rested, easy running. |
Apr 2024
11:34am, 7 Apr 2024
2,282 posts
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auburnette
I did last 20 miler 3 weeks out but it was all at an easy pace, my legs still felt tired that week as it was peak mileage. Hardest session (20 with 14 at MP) was 5 weeks out. I do a slight taper starting 3 weeks out where mileage drops but is still at marathon levels, then more aggressive taper in last two weeks. I still include a bit of running at half marathon pace but not much volume, in race week it would literally be one or two miles. Might experiment with the approach riggsy suggests in my next training cycle. 16 easy for me today but with a full nutrition test. Going to try using Lucozade sport alongside my usual race fuel as that's what's on offer at London. Just about everything sits in my stomach these days and I use fuel in all my long runs so should be fine... Aiming for 60 grams of carbs an hour. |
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Apr 2024
5:26pm, 7 Apr 2024
3,317 posts
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riggys99
I have shared the runners connect email via the following blog fetcheveryone.com/blog-share.php?id=481926 |
Apr 2024
8:43pm, 7 Apr 2024
37,082 posts
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Hills of Death (HOD)
Just done my last 20 took very easy
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Apr 2024
9:02pm, 7 Apr 2024
2,283 posts
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auburnette
Nice one Hills of Death (HOD), all looking good
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Apr 2024
9:51pm, 7 Apr 2024
37,083 posts
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Hills of Death (HOD)
Well I wish I was younger lol
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Apr 2024
10:22pm, 7 Apr 2024
3,320 posts
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riggys99
All looking good auburnette and Hills of Death (HOD) Well I wish I was younger lol At what point in our life do we go from wishing we were older to wishing we were younger 😁? |
Apr 2024
8:26pm, 8 Apr 2024
137 posts
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Joe1970
Interesting stuff on tapering, which is something I've never really thought much about before (but then again I tend to just go out for a run based on how much time I've got, rather than think about different paces and proper training plans, so I'm winging it totally really...) But I managed to do the Brighton marathon yesterday in a fraction under 3:45, which was pretty much what I had hoped to achieve. Was hanging on for the last couple of miles, which hurt! Pretty happy overall though
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