Sub 3 hour marathon advice

I say go for it. Your 1:23:55 isn't quite as impressive as the 36:55, and this could be an issue, but the 1:23:55 is still in the sub 3 range. You are running times that suggest shooting for sub 3 is worth the risk - I'd go for it. If you don't hit sub 3, move to the 70-85 MPW plan in Advanced Marathoning.

based on my limited experience those times are pointing to a solid sub 3 marathon. Make sure to go out not a step faster than 1:28:30 - 1:29:00 and you'll nail it. I have run a bunch of sub 3s currently 8th on this list. You have to be patient over the first 10K.

http://www.arrs.net/TR_SSpan.htm

I also say go for it. Your 10k is amazing and your HM time is better than mine is -- and i have broken 3 hours. I am only a few years younger than you.

Other guys here are going to say that your weekly mileage is not enough but that is not really clear.

First mile in 7:00 and then go through the half in 1:29:30 and see how you feel at 20 miles.

Thank you for your advice! I will go to risk for the sub 3h.

I forgot to say that all my MLR and LR from 12 up to 22miles was @ avg pace 7:35 per mile in aerobic zone, avg hr 148bpm

I like to ask if you can help me..

1. At the race they have pacesetters for Sub 3:00 and then every 10min, it is a good idea to follow the 3:00h pacesetter?

2. Energy strategy advice is welcome?

The hydration stations

4,8Km

7,3Km

11,1Km

15,3Km

19,6Km

23,5Km

27,8Km

31,9Km

35,7Km

39,9Km

My plan is to drink water at each station and every other station to take one energy gel staring from the 4,8 Km total 5 energy gels. What do you think?

Thank you again

Practice a sub 3 hour pace so it is comfortable and familiar and do not worry about the pacesetters. If you do want to follow the pacesetter I would recommend you keep you eye on your watch to ensure the pacer is doing a good job.

I generally only take 3 gels starting at about 12 miles or so. I think 5 would be me sick to my stomach but you might be able to handle it. Practice taking that many in training so you do not sabotage yourself.

Good Luck and report back to us how it went.

Thank you so much for the great advice!

finally 3:02:06 with very hot weather conditions

I was almost sure that I went for 2:59

I was perfect until the 39Km but after that my pace drop ..

so I have to wait for the sub 3h

greetings

http://img52.imageshack.us/img52/1135/21592075.jpg

Wow. Now that is some even pacing! Thanks for sharing, and good luck with the next one. You will make it!

Hello again,

I have following from Advanced Marathoning the 18 weeks, 55-70 miles, training plan and took me to 3:02

My next marathon race will be 22 September, 18 weeks from now.

What do you thing can help me go under 3 hours, more weekly miles?

Thank you

I would say the plan work well and you came close with running on a day that was hot. You may want to trinker with it a bit , more with the pace part and only add more miles if body can handle it. Also give body a few weeks before jumping back into marathon training.

it is trough that the plan your very good with out injury all the way

I am thinking to go now with 6 weeks recovery, built up Km again and following then the 12 weeks, 70 to 85 miles, from AM.

At this point you need to consider how you are going to taper. This worked for me. http://www.daveelger.net/2011/11/unconventional-marathon-taper.html

thank you

I went from a 3:07 (first marathon) to a 2:59 (2nd) just by increasing pace during workouts. These times were done just following a 50 mpw plan. I'm not sure if you really need to do 70 mpw just to break 3 as you are so close already to 3...

Exactly- Like I posted on another similar thread- what I did was to track the number of sub 7 min miles per week- My theory was if I could do 26 I could run sub 3. Probably more important than total miles as long as you get in a 2 hr run. Then again you have Ed Whitlock who has more time on his hands but at 70 plus was able to handle up to 3 hr runs at a moderate pace every day- he got strong enough to run sub 3 but I think he must have amazing leg speed for his age.

I would recommend more than 70 miles per week if you can, try for a good 85-90, make sure to include shakeout runs to clean the engine

I think I will try for more miles and see how it works

perhaps I will be more carefully with my tapering this time.

If the weather conditions help perhaps I can go a little faster ,way not 2:58 :-)

many thanks

I would up the mileage a little bit at least. About 8 weeks out add some marathon specific workouts and focus on getting comfortable running marathon pace.

Yetii wrote:

I went from a 3:07 (first marathon) to a 2:59 (2nd) just by increasing pace during workouts. These times were done just following a 50 mpw plan. I'm not sure if you really need to do 70 mpw just to break 3 as you are so close already to 3...

I agree with this. Progression runs increasing pace over the course of your long runs will train your body to manage the pace over the entire 26.2 without drastically increasing mileage, which may cause you to breakdown, given your age. I am 47, and apply this training principle, maxing out at about 80 for 2 weeks, but incorporating progression runs in every week.