run_some_more wrote:
Just looking for some advice, as hoping to crack 3 hours for the marathon next year. I can a half in 1:30 reasonably comfortably, (a best of 1:26 in a time trial a couple of months ago). From there, is it just a case of more easy running and building the mileage than anything else?
When I began my running journey 5 years ago this was exactly where I was. I was 1:30 half PR with just under 40 mpw and ran a 3:32 full, bonking around mile 23 in my sub 3 attempt. Ran a 1:26 half after the failed sub 3 attempt, and then focused on sub 3.
In my experiment of 1, the two most important factors were more long runs, 16-20 mpw, and running 8-14 miles of them at 6:50-6:40 pace. If you can do more long runs of 20 miles or so, great, but it took me a while to be able to achieve that. I averaged a bit over 50 miles per week and nabbed a 2:58 the next full marathon. This time I slowed but didn't full on bonk, again around mile 23.
The real remedy to avoid that is just higher mileage as far as I can tell. But that typically takes time. The long run is the backbone of marathon training, everything else is supplemental, in my opinion. Quality long runs, enough miles, and strides to stay efficient are the minimum requirements