Going from 3hr 21min to sub 3hr Marathon

Your age?

Your training?

Hi there,

I'm turned 40 last November. I followed a sub 3hr 30min training plan from Ascis (http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.30.pdf) for the Manchester marathon which took me up to 49 miles in my max mileage weeks.

I managed to drop down in weight from 85kg in Dec when I started training down to 74kg for the race but think there's another 5kg or so to lose.

Any help would be hugely appreciated!

David

Consistent mid-3 hr performances with 10 extra lbs and a peak week of less than 50 miles? Yes, you most likely can break 3. Here is what my training looked like the first time I broke 3. I went from 3:17, 3:12 in my first two to 2:53 for the third. This plan eventually got me to 2:39 (albeit 3 years later)

18 weeks, peaked at 78 miles, average of 67

3 weeks out: cut mileage from 60s to low 50s

2 weeks out: cut out my Saturday workout

1 week out: 42 miles, no workout

Sample Week

Mon - Easy 60 minutes (~7:20 pace)

Tue - same as Monday

Wed - Long run with fast middle portion. 5 miles @ 7:20, 8 miles @ 6:45, 5 miles @ 7:20. Occasionally, I would run the last 8 at goal pace instead of the middle portion. I didn't like that as much. Haha

Thu - same as Monday

Fri - same as Monday

Sat - Alternator miles. 2 mile warm up, followed by 10 miles alternating 6:45 and 6:25, 2 mile cool down

Sun - same as Monday

Thanks for the advice, very helpful and encouraging.

Did you do any other non running training to prep for a sub 3hr time eg circuit training, weights etc?

Thanks again, David

Run faster, or start from the 6 mile mark

I recommend getting in a speed workout at least once a week. Losing a few extra pounds helps as well. I've used Jack Daniels and Salazar training plans to go ~2:56.

There's part of your problem. Not enough mileage. Try to get your mileage up to 70 miles a week at least and you'll see some improvement there. Also, male sure you are getting in 2 quality speed days a week.

I don't know if you can go sub 3. I do know that you need to up your mileage if you want to have a chance.

After several attempts, I finally broke 3 hours following the Pete Pfitzinger Advanced Marathoning book. I was 37. I had several marathons in the low 3 hours prior to that, ie 3:03, 3:07, 3:09 on peak training of 55 now or so. I got my mileage up (eg to 70 miles per week for about a month) when I finally broke 3.

I think a guy who runs 3:21 at age 40 on peak mileage of 49 miles per week could improve quite a bit with disciplined training of 65+ mpw. I don't know if you would get under 3. If your body could take 80 mpw, then I think you could.

If you are going to try, do it now. It will get a little harder each year. I'm now 48 and running mid 3 hours on 30-40 mpw. I do not think it would be possible for me to break 3 hours now. I don't know the mileage it would take me now, but I doubt my body could handle it. I'm just way slower at every distance and adapt slower to hard training.

Good luck. Go for it. Keep posting.

5k/10k times might help show potential IF you trained for them. Sounds like you mostly focus on marathons, which isn't a bad thing, but it doesn't help develop speed IMO if you don't have it. Still 49mpw is low for marathon potential.

I expect you need faster shoes. What have you been wearing?

A peak of 49 mpw? There's your problem right there. That is very solid 3:20-something training. It is not sub-3 training. If your peak was 49 mpw, the majority of your training cycle was maybe 30-40 mpw?

You just need to run a lot more.

I'm wearing a pair of innovate trainers, they're light and comfortable so I'm generally pretty happy with them.

Thanks all for the posts, very, very help. The big message I'm hearing is to get my mileage up and build in some speed sessions, potentially with some 10km races. Sounds like it's goodbye to time with my young kids if I'm going to breat the 3hr mark!

Thanks again, David