Slow Bro wrote:
Have you run any marathons yet? 85 and change is a good starting point for breaking 3, but it's far from a given.
At one point I had an 88 minute half but only a 3:22 full marathon PB.
What mileage were you doing when you ran 85 minutes? Was it the same 50mpw more or less? If so, I'd recommend trying to get to 60-65 mpw.
Just do some tempo runs and some long runs with MP mixed in. Then give it a shot! You'll probably feel slow going out in 89 minutes or so, but resist the temptation to go faster. If you feel like you have more juice, you can speed up once you hit 22-23 miles :)
I ran the 85 min half off of 6 months of consistent 50 miles/week (including a 4 week stretch of 55 miles/week 3 months out). A month prior to the half, I solo time-trialed a 38:33 10k on the track in trainers.
Some more details about the 85 min half was
- I was alone after the first 5km (I was 4th and 3rd place built a 40-sec gap in the first 5k, eventually beating me by 1:50). My target marathon is an IAAF gold-labeled road race, and there should be plenty of folks within seconds of me.
- I was wearing Hoka carbon X. Supposedly not really a super shoe according to the letsrun podcast. I will run the marathon in Nike Vaporflys
- Temperature was 61 degrees with 80% humidity. The typical conditions for my marathon location/date is 56 degrees with 55% humidity.