Anyone have any special workouts or training secrets for breaking 3 hours. I'm planning on running my third marathon this May and hoping to run well under the BQ time. My current PR is 3:23.
Anyone have any special workouts or training secrets for breaking 3 hours. I'm planning on running my third marathon this May and hoping to run well under the BQ time. My current PR is 3:23.
What is your training history? How much did you run in order to get to 3:23? What are your times at other distances?
For me, it was consistency and getting up to 75mpw to break 3. My first sub 3 was 2:54.
I assume this is for the half marathon. The key is to limit your walk breaks to 15 minutes and to make sure you pack enough gels.
Good Luck Brother.
the reall man wrote:
I assume this is for the half marathon. The key is to limit your walk breaks to 15 minutes and to make sure you pack enough gels.
Yeah it has to be. Three hours for a full 'thon is like 10 MPH, as fast as my treadmill goes! Also make sure you "take care of business" before the race. Most half marys don't have a pit stop along the way.
I've been running for 7 years and typically run around 40mpw. When I ran 3:23 I peaked around 50
mileage - run lots of easy mileage starting now. i needed to run 80+ in the summer before the late fall race
key workouts -
high volume of long reps at 1/2 marathon pace (5-6 miles or so)
MP runs up starting at 6 miles at 6:52 up to 10 miles. i would do these on a saturday and run an easy 16-18 on sunday
progression runs getting down to 6:52 pace at the end.