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Training Advice/Discussion Marathon

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3 years ago 12/02/2020 1:10pm EST

re: thewinthatwas

thewinthatwas wrote:
Here is a generic 70-75 mile week for a runner at this level:
Monday: 4-6 miles
Tuesday: 8 miles
Wednesday: 12-14 miles (Can double but I think a single is more beneficial)
Thursday: 8 miles
Friday: 10 miles (Can double if needed)
Saturday: 8-10 miles
Sunday: 18-21 miles
If you are advanced you can decide to do a workout on Tuesday or Thursday. Bread and butter workout for breaking 3 hours is maybe a 6 mile tempo at MP - 20/25 seconds. With one mile warm up and cool down it works out to be 8 miles. Can also do one mile repeats at 6:10-6:15 or 2 mile repeats at 6:20. However, speed work is not needed to run a 3 hour marathon. I would save MP specific pace for the weekend long run. Hope this helps.

Thanks mate very helpful

3 years ago 12/02/2020 1:30pm EST

re: thewinthatwas

thewinthatwas wrote:
Bread and butter workout for breaking 3 hours is maybe a 6 mile tempo at MP - 20/25 seconds. With one mile warm up and cool down it works out to be 8 miles. Can also do one mile repeats at 6:10-6:15 or 2 mile repeats at 6:20.

A 3 hour marathoner (6:52 / mile ) would have a lactate threshold around 6:29. Maybe a bit faster based on shorter distance experience. A workout of 6 miles straight at LT (which MP-20 or 25 basicslly is) is really killer, almost a race like effort during a training block for that ability. The 6 x 1T at 6:10 is pretty tough even for an 18 minute 5ker / 1:22 HMer.

I think if you can hit those you are a good bit under 3:00 with the right mileage.

3 years ago 12/03/2020 8:14pm EST

re: Lift Run Play Chess

Lift Run Play Chess wrote:
thewinthatwas wrote:
Bread and butter workout for breaking 3 hours is maybe a 6 mile tempo at MP - 20/25 seconds. With one mile warm up and cool down it works out to be 8 miles. Can also do one mile repeats at 6:10-6:15 or 2 mile repeats at 6:20.
A 3 hour marathoner (6:52 / mile ) would have a lactate threshold around 6:29. Maybe a bit faster based on shorter distance experience. A workout of 6 miles straight at LT (which MP-20 or 25 basicslly is) is really killer, almost a race like effort during a training block for that ability. The 6 x 1T at 6:10 is pretty tough even for an 18 minute 5ker / 1:22 HMer.
I think if you can hit those you are a good bit under 3:00 with the right mileage.

Yeah, the tempo could be seen as aggressive. Basically a 40-41 minute 10k in the middle of the training week. I guess it really should be closer to 6:35-6:40 pace and if that starts to become more pedestrian you are probably in better than 3 hour shape. For the mile repeats I was thinking more 1*3-4 didn't really get too much into the weeds for the speed workouts. I don't know about 6*1 being tough for a 1:22 guy. HM pace is what 6:15ish. So HM - 5 sec for 6 reps should not be incredibly taxing. Good catch on the tempo though.

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