The sub 3.30 marathon thread
193 watchers
Dec 2022
9:37am, 7 Dec 2022
2,075 posts
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Bowman 🇸🇪
Indeed SailorSteve 
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Dec 2022
8:35am, 8 Dec 2022
140 posts
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ptr_rnr
Thanks for the comments folks. Always useful to read others perspectives. I think my conundrum is that my most recent marathon PB is 3:54, but my new 10k PB is 41:32, suggesting a marathon time of low 3hrs. If I start my marathon training now with marathon pace efforts at around 3hr 50 pace, then surely it'll be too slow, right? Would it not make more sense to work to a 3hr 30 pace now, with the aim being a 3hr 15 pace later in the training cycle and come race day? |
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Dec 2022
8:54am, 8 Dec 2022
2,082 posts
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Bowman 🇸🇪
I think yes ptr_runner. Start distance training in a speeds more towards mid or low 3h. And more long runs. You have the capacity, now you need the stamina. |
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Dec 2022
9:36am, 8 Dec 2022
142 posts
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ptr_rnr
Yeah, I think on balance that's probably the way forward. I believe my previous marathon training has failed to include enough long runs, so that'll be the focus this time.
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Dec 2022
9:44am, 8 Dec 2022
2,083 posts
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Bowman 🇸🇪
Some people say (velociraptor:) ) that it works fine anyway, and i probably does to some extent. But i really believe that milage, and proper long long runs will do the trick too. And since your fine 10k time does not correspond to your Mara time atm, you probably have a lot to of time to find with mileage and long runs. |
Dec 2022
9:48am, 8 Dec 2022
61,466 posts
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Velociraptor
You've clearly got the speed,
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Dec 2022
9:51am, 8 Dec 2022
61,467 posts
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Velociraptor
Oops! ... ptr_runner. Developing the endurance to maintain that speed over marathon distance is key, and cumulative mileage and long runs are the way to achieve that. I don't think it matters that much early on whether your long runs are at 3:54 marathon pace or a bit faster but agree that diving in at aspirational marathon pace would be asking to get burned out or injured. |
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Dec 2022
9:55am, 8 Dec 2022
2,084 posts
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Snowman Bowman 🇸🇪 ☃️
Indeed, go slow ptr_runner. And only during specific last bit before the race, then try out som progressive runs, or MP intervals and so on.
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Dec 2022
10:25am, 8 Dec 2022
1,481 posts
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tipsku
ptr_runner, I think I made the same mistake in my last marathon training block, not including enough long runs. I followed the advanced Garmin plan and their longest long runs were 2 or 3 2:30 hour long runs. It's time based which I like but 2:30 hours isn't enough at my easy pace as it only got me to 15-16 miles. I extended one of them to 3 hours and 30k (18.6 miles) but I think that I need more than one long run over 3 hours. Long runs are important to prepare the legs for the rigours of the race. Also, a medium long run midweek is great. Garmin didn't really have that either. I managed a 10k PB of 44:44 in the build up to the marathon and my HR in test runs indicated that I would be able to run 8 m/m at marathon HR. I did a couple of one hour long runs at that pace and I stayed below my threshold for these. But in the race, my muscles had enough after 18k or about 1:35 hours so I had to slow down for the rest of the race. While my cardiovascular system would have been fit enough for 3:30-35, my legs weren't. I was on course for a 3:45 until the final 6 miles when the heat got me. Finished in 3:51. |
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Dec 2022
10:46am, 8 Dec 2022
61,472 posts
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Velociraptor
Long runs are also good for embedding how to pace a marathon in your brain so that you run your best possible time on the day overall. It's difficult to do that if you haven't stepped into the attrition zone in training.
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