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May 2012
3:02pm, 16 May 2012
9,993 posts
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Naomi P
105 miles per week to score a sub 3:30 may be overkill 
Good point :-)G. I personally think speedwork is essential, my experience is that running all at one steady pace makes me incapable of running anything other than that steady pace. I need to get my lungs and legs used to turning over quicker and, if nothing else, it stops it being boring as bus fare talk.
It all depends on your talent, if you're super talented, you'll be able to run 3:30 off 20 miles a week, if you're not very talented at all, it may take 50 - 60 / week.
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May 2012
9:31pm, 16 May 2012
1,711 posts
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Jon_T
If I was running 105 miles per week, Id want to be lining up in London in August, let alone 3:30.
I managed 3:30 on a maximum of 46 miles in one week and 4 weeks of 40+ (none consecutive), everyone is different, but a structured plan with base mileage seems to be the consensus
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May 2012
9:40am, 17 May 2012
434 posts
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Nelly
I went from 3:59 in May last year, off an average of 29 miles per week for 16 weeks (max 37 miles in one week) to 3:29 last month, off an average of 41 miles per week for 16 weeks (max 55 miles in one week).
I put this improvement down purely to increase in mileage. In the 16 weeks for my last marathon I only did three interval sessions (in March in the build up to a 10k and a 5k race), although towards the end of the 16 weeks I was including PMP work at least twice a week.
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May 2012
9:52pm, 18 May 2012
17,485 posts
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HappyG(rrr)
Nelly, I think that's a very obvious example of significant improvement (congrats btw!) and clearly directly related to increase in your training volume. I agree too, that PMP work and maybe next tempos, help more than intervals or very short speed work. Well done again. Inspiring stuff! :-)G
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May 2012
10:18pm, 18 May 2012
445 posts
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Nelly
Many thanks :-)G, and I also noticed you mentioning me on the 3:15 thread
I put down my improvement down to increased endurance from consistent training (6 consecutative 100 mile months) and the increased mileage in those 16 weeks.
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May 2012
11:27am, 19 May 2012
414 posts
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MissingPhoenix
Indeed great improvement Nelly!
Interesting topic this. sub 3.30 may well be the last milestone pace that you can get away without real speed work, but I still think it helps.
My own experience is that I need changes in my training to improve. Last marathon I did just miles, very little speed work, and little non running exercise, mainly because I wasn't enjoying the training so did what was easiest, lots of steady miles. I knew at the time it wasn't ideal prep and so it turned out.
There is a lot to be said to try different things and finding runs/sessions that really make you feel different and you respond to. In the past I've done a lot of short intervals because that's what my club did, 300m with 100m walk/jog, we'd do 4-5 miles of them, i felt they worked better for me than tempo runs which just make me ache.
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May 2012
4:40pm, 19 May 2012
2,569 posts
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MarkC
First visit in this thread all. Hi all. Going for sun 3:30 at Abingdon in October having ducked the issue in the last two years!
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May 2012
3:00pm, 25 May 2012
452 posts
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Nelly
Good luck on Sunday Bryano.
I hope the weather is kind to you and my 100 point beat does not weight too heavy
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May 2012
3:13pm, 25 May 2012
6,940 posts
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Caterpillar
I have flagged this as a watch thread. Might manage 3.30 one day, but no target marathon set for it yet.
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May 2012
3:32pm, 25 May 2012
453 posts
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Nelly
Cat - FWIW, I would say sub 3:30 is well within your capabilities, all you need is a couple of months of relgular focused training months and a flat marathon (not Windermere, Beachy or Langdale ;-)) and you'll fly round.
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