sub3 hour marathon

Current training details, age, training age, something other than PR's please.

If you want people to take the time to type a response, take the time to write in complete, comprehensible English sentences.

There are already many threads on this topic.

tommymax wrote:

I would like to try do a sub3 marathon in 13 months.

how best should i use the time to prepare.

shoukd i focus on doing e different cycles. a 10k cycle, then take break, then half marathon cycle, then break, then into full marathon preparation.

my mosr recent times are 10k 37.45. half marathon 84.47.

how best to structure the year to be in tip top shape to give it a good go.

come on man, you already have the prerequisites, you should already be able to run sub3, just pick any standard training schedule like Jack Daniels Plan A / Q2 / Pfitz etc. There are fancier options out there, but not necessary for sub 3. I didn't have your times 2 months out and still did it. unless you're fat, then you should go on diet. good luck and don't be such a p*ssy!

One of the primary workouts that is used by elites in a 16 week block heading into a race is 13-15 miles of 100m repeats @ MP pace with 5-6 sec recovery. This equals 208-240 repeats. On a track, you'll have to keep tabs of where you are after each 5-6 sec recovery so you know where to start and end your next 100m MP repeat. It's crucial that you stay within 5-6 sec recovery. Shorter than 5 and you'll likely bonk. More than 6 and you might as well have had a recovery run. Keep it in the 5-6 window and you're 2:52ish.

Excellent advice. Yes, new 'thon training should avoid the long run and put emphasis on running fast for short intervals for a long time.

M.A.G.A.

The times are there for it. Why wait 13 months?

I have similar HM time, but I have not been able to break 3 hours and my best marathon time is 3:10. I’ve tried to do more structured training and thought of doing something similar training like you where doing 10k training, then Half, then the thon. But I think what I struggled with is being able to do more volume so I would struggle in the marathon. I think I can break it if I can do more volume without my body breaking down. For me, it would help if I drop my weight.

So, from my experience, I think you could do it by consistently adding more volume while staying healthy and be mindful of your weight.

Easier said than done as i haven’t accomplished yet with similar HM time.

age 37. usually run about 25 miles per week throughout the year. 10 miler on a weekend and 3 other runs. some at interval pace and some at tempo and an easy 5 miler. my last two races i just worked off a JD half marathon plan and that got me the 10k and half marathon times. when training specifically for the half my mileage peaked at 45 miles in the week. that is very big mileage in a week for me. tiny for others i am sure.

training hard or very early morning are both fine with me. id prefer both to be honest. i have a newborn and a toddler under two so obviously training is difficult now. hence why i have not raced in a good few months and im being realistic to give myself a year to be ready for a marathon. i have just veen doing some easy 5 mile runs when i get a chance at minute and the odd faster tempo run.

am i best to train in 3 or 4 cycles? what has worked well for people on this forum in a year leading up to marathon? would i be best follow a jd marathon plan? and which one might be better for lower weekly mileage runner?