This posting is for those coaches or experienced, sub 3 hour marathoners out there. Please check out this plan
http://runnersworld.com/article/0,7120,s6-238-244--6946-4-3X5X7-4,00.html
Does this plan provide appropriate preparation for a sub 3 hour marathon?
Running LBC on Oct. 17th. Currently I am at 16 miles (last Sat.-ran comfortably at 7:57 mins/mile pace). Ran 1 marathon in the past at 3:35. Please advise.
What is your best HM time?
My advice is get your HM time down to 1:24 or faster and that will give you an indication that your are getting in the ballpark. 3:35 to sub 3:00 is like going from 5:15 to 4:40 in the HIM, huge jump.
Best half was 1:32. I must add though that I had 3 weeks of training for that. Additionally, I followed that with th 3:35 FM 3 weeks later. (2004 Surf City followed by 2004 LA Marathon) I only trained for 6 weeks total. It was a last minute decision.
As a bit of background the furthest I ran before the mentioned races was 9 miles, in my life. Anyway, My PR mile time is 5:08 (long time ago) but i am feeling that type of strength once again.
Oh, I am also going to pick up this training plan on week 8. Sorry, long winded.
Any additional thoughts?
As was mentioned, that is a pretty big jump and 1 year of solid preparation isn’t likely going to do it, sorry. You will likely BQ, and sub 3 is certainly possible, but unlikely. Now, I’m assuming you have only followed this plan for about a season/year and not 2-3. Best of luck!
I was able to get from a mid 4 hour first try to 2:52 in about 2 years. It took 3 tries before I broke 3 hours on my 4th try (I think, its been awhie). Anyways, you can do it, its just going to take lots of work for me the key was to run harder longer. I really say big returns when I would do a 15 miler at or above race pace IN ADDITION to a long run each week.
actually, just found this plan 30 mins ago, to be honest. I have been running various lengths and speeds leading up to this point. Been training now for about 4.5 months. So, I guess I will have to try it and see what happens.
Btw, let me ask this, what do you think of the plan?
Not to hijack this guy’s thread, but I’ve got the same goal, sub-3. Ran a hilly HM in March in 1:18:31. The marathon I am running is Bay State and is relatively flat. The date is Oct. 17.
Overall weekly mileage last year was around 40mpw for the year, but that was with ~4 weeks of zeros due to emergency tooth surgery and swine flu. This year weekly mileage has been over 45 with a few weeks over 55 miles. Basic weekly plan is a tempo run, a day of hill repeats, 3-4 mid-distance runs of 5-9 and a long run (currently at 16.1 @ ~7min/miles).
Do you think that if I keep on a similar plan and get a few long runs of ~20 miles I will be in good shape?
NO hijacking here, because I am sure I pick something out of what you get. You know, we could at the end of the day SwBkRn44 we can be test subjects, because no one can really tell us how fast we are going to run the marathon. LOL
I was just wanting to make sure I followed a good plan. Yah know what I mean.
I think that plan isn’t bad (and I’m surprised from Runner’s world - usually a little weak on the mileage front). It is definitely aimed at someone wanting to run their fastest marathon, but I also think it assumes more of a base/solid foundation that I’m not sure have and is very important.
With only 8 weeks left, if you can make the 10-12 mile runs tempo runs, and run them in sub 7:00/mile you have a shot. I would also add MP finishes on your long runs(Run the last 4-5 miles at 6:50/mile). I am also assuming you have been doing long runs of 15-20 miles leading up to this. Most former high school runners can handle a sub 7 pace for the first 20. Its the last six that kills them. My most successful marathons have been running in z2 for the first half, z3 for miles 13-20, and then z4 for the last 10K. This has rendered negative splits in my last two marathons including Boston. My mindset is the marathon is a 20 mile warmup followed by a 10K.
Not to hijack this guy’s thread, but I’ve got the same goal, sub-3. Ran a hilly HM in March in 1:18:31. The marathon I am running is Bay State and is relatively flat. The date is Oct. 17.
Overall weekly mileage last year was around 40mpw for the year, but that was with ~4 weeks of zeros due to emergency tooth surgery and swine flu. This year weekly mileage has been over 45 with a few weeks over 55 miles. Basic weekly plan is a tempo run, a day of hill repeats, 3-4 mid-distance runs of 5-9 and a long run (currently at 16.1 @ ~7min/miles).
Do you think that if I keep on a similar plan and get a few long runs of ~20 miles I will be in good shape?
I was in a very close situation that you are in. I ran a 1:18 half followed soon by my first marathon. My eyes got big and went for 2:45. I run the half at 1:22:20 and hit the wall hard at mile 18-19. Finished in 3:01. I think as long as you do the pacing right then sub 3 is no problem.
See, my safe goal is a BQ (so 3:10), my “big eyes” goal is sub 3. So I will have zero desire to push things like you did aiming for something lower. Sub-3 is all I really want at this point.
that is not a good plan.
run 6 days a week
get as close to 80mpw as you can
one long run (<20mi)/ easy/ 20min threshold/ easy/ 2x20min marathon paced with 10 min easy in between/ easy
went 2:54 first time around with no running background. even split it at 1:27, 1:27
I think the most important weekly runs and indicators are:
The plan is fine. I’d change a few things here and there probably, depends upon the individual.
Going sub 3 will depend more upon where you are starting from.
For some on here, running a 3:00 is something they can do weekly, for others it will never happen no matter how much they do.
Train for the fitness you have not the fitness you want to have.
With a 1:18 in your pocket at some recent point in your life–you’re going to have to do something horribly wrong in both training and execution not to get a sub-3.
This is coming from someone who ran a 2:57 on embarrasingly little speedwork and a lot of 70+ mile weeks. I’ve never ran a 1:18, maybe I will in a couple month along my training for a sub-2:45, but I’m not there yet.
That’s the basic plan I’ve used to run a couple of 2:56 marathons. Although I typically ran 6 miles on Fridays instead of taking a rest day.
Edit to add: in case it wasn’t clear, I think it’s a good plan.
To all: First thank you for the great feedback!
Responses in order of posting:
@ rroof - First love the Coggan quote. I “believe” my base may need about 2 more weeks of work but my kick (glutes) is(are) strong right now. Still turning over effectively and more importantly very comfortably.
@ golggok - My miles are up. So far in the last month have done 12 mi. x 2, a 15 mi. (in FL, which sweated my @$$ off), and a 16 mi Sat. All were very comfortable sub 8 min. pace. As for the issues beyond 18 mi., I would defer to rroof’s Coggan quote.
@ SesonsChange - at first glance I did think 2 rest days was unusual, but thought that all the speed/interval work would require the 2 rest days for fear of over training. What do you think?
@ TBinMT - Noted and will look to adj. the plan.
@ DesertDude - May I pick your brain as to what you would adjust?
Thanks again folks!
That’s the basic plan I’ve used to run a couple of 2:56 marathons. Although I typically ran 6 miles on Fridays instead of taking a rest day.
Thank you Mike!
Look into Yasso 800’s, helped me go from a few 3:07’s to 2:59
http://www.runnersworld.com/article/1,7124,s6-238-244-255-624-0,00.html
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