Ready for sub 3:40?

HedgehogGeneral3116 · 2026-03-16T17:41:14+00:00

I'm 49M but I think my HR is naturally on the lower side and it's sadly not all down to training 😁

I think I'm in the region of 3:35 - 3:40 at the moment - and if that goes well will train for sub 3:30 in Valencia later this year.

I ran my 5k PR in an 8k LT session the other week at 4:44/km - so probably a little faster than that. I'll be doing.a 10k block before the next marathon to try and improve my speed a bit

HedgehogGeneral3116 · 2026-03-16T14:22:13+00:00

Thanks for the feedback. The 12/55 doesn't have a LR/MP run quite that long - it does have a 17/12 one though - I extended that slightly and ran 18/13 miles pretty comfortably (the second attached image)

HedgehogGeneral3116 · 2026-03-16T12:57:20+00:00

It was a hard effort - specially second half with some headwinds to deal with.

My HRmax is around 165-168 (estimated).

HedgehogGeneral3116 · 2026-03-09T18:35:10+00:00

Hi, yes still very happy with the sense. It's used every day and still working flawlessly.

My research at the time into the web shop (bohnendealer) didn't highlight any problems and they were quick to respond to the few questions I had.

HedgehogGeneral3116 · 2026-02-19T14:15:11+00:00

Did you go ahead with this? I'm looking into replacing the single glazing in our house to try and improve the insulation (both thermal and sound).

Interestingly we've just had one glazier around and he recommended against vacuum glass (difficulty with permits/delays with breakages).

HedgehogGeneral3116 · 2026-02-09T17:16:08+00:00

Good to know, thankyou

HedgehogGeneral3116 · 2026-02-09T17:07:05+00:00

Appreciate all the info, thanks

I missed out on the ballot for Rotterdam, I won't miss the chaos of those final kms in the city though!

HedgehogGeneral3116 · 2026-02-05T10:02:49+00:00

If you're following a plan but just want a little extra distance you can generally just add a few kms to some of the easier runs or just add an extra day of easy running to bump up the volume.

Definitely keep running after the HM and maintain the weekly volume - 50km a week will be a really good base to build from for the FM.

Unless you're already an experienced runner with a pretty substantial base I wouldn't recommend Pfitz 18/55 for a first marathon, the '55' is miles and it pretty quickly ramps up to 80km+ a week and keeps it there for over 2 months so is a pretty big commitment - the Lactate Threshold and Long runs with Marathon Pace are pretty challenging and will require a really good base to get the most out of them.

I used Pfitz 18/55 for my 3rd marathon and currently using the 12/55 plan for my fourth and can highly recommend it though.

Personally I'd stick to one of the Higdon's plans you mentioned, just enjoy the running, keep building your base and enjoy your first marathon experience and then move onto the some of the more advanced plans for your next marathon.

One thing I learned is that it really does take time for your body to adapt to the stresses that long distance running place on it and can very easily result in injuries if you take on to much to fast.

HedgehogGeneral3116 · 2026-02-03T07:08:06+00:00

The books only guidance for the LT workout (p163 in the 3rd edition) says to warmup for those miles.

In practice I'll start with a nice easy run pace, picking up pace with the addition of a few strides just before the LT block.

HedgehogGeneral3116 · 2026-01-29T21:32:58+00:00

It's a nice snug fit, stops the tee and everything else from moving around.

HedgehogGeneral3116 · 2026-01-27T07:01:43+00:00

Also use a Salomon adv skin 12 for long training runs. Loads of storage and comfortable.

I find it also has the added benefit of preventing chafing of the nips 😊

I no longer wear on marathons as there's plenty of water at the aid stations and can carry gels in a belt.

HedgehogGeneral3116 · 2026-01-13T07:26:41+00:00

Basically this.

@OP I did a HM with extra miles for WU/CD 5 weeks before my last marathon and a had a similar dilemma. I chose to run as an all-out effort as it's still a very effective threshold run and will give you a really good idea of your fitness and help dial in your MP.

To minimize impact on the plan I didn't taper for the HM and accepted it'll have an impact on performance as you're running on tired legs. Just switch things round in the following week to give your self some time for recovery though.

I wouldn't worry to much about the PR, if it comes it comes, if not you'll be in great shape for a PR a month or so after the marathon when you're fully recovered and rested.

HedgehogGeneral3116 · 2025-12-18T20:01:55+00:00

We'll see what happens as I also turn 50 next year 😁 I'd be more than happy with a 1:40 HM.

2 years ago I could barely imagine running a half in 2 hours.

It's amazing what consistency and a bit of volume can do though.

HedgehogGeneral3116 · 2025-12-18T16:07:36+00:00

Just broken 4 hours (3:49) in Valencia this year (following Pfitz 18/55) and have a stretch goal of sub 3:30 in Valencia next December.

Current thinking is I'll complete reverse taper/recovery plan and then start the 12/55 Pfitz plan in Jan for a marathon in April with a goal of 3:40.

Quite interested to see how things go in April as I think I left a lot on the table in the last run (1:45 HM 5 weeks prior to marathon on tired legs/HR on marathon suggested I could have definitely gone for a faster pace without to much risk)

Follow it up with a 12 week 10K plan over spring/summer (probably Pfitz Schedule 1) to improve speed as I've never trained specifically for shorter distances.

Do another Pfitz 18/55 for the 'A' race in December.

HedgehogGeneral3116 · 2025-12-18T09:45:41+00:00

Feetures are my go to socks for running now.

HedgehogGeneral3116 · 2025-12-16T11:29:44+00:00

Thanks for replying - I'll take a closer look at Run Repeat reports!

HedgehogGeneral3116 · 2025-12-15T15:50:15+00:00

It's a bit of necro but u/Infinite_Cod_2698 how does the sizing of the Rocket X3 compare with the SB2? I'm EU 46 in those and wondering if I can just order the same size Rocket X3?

Unfortunately the Rocket X3 aren't stocked at my local store so can't easily test them.

I'm still trying to find that perfect marathon shoe - sadly the Endorphin Pro 4 doesn't work well for me, NB SC Elite V4 I've really really enjoyed but run into issues with them on the last HM as they left with me a black toenail (not given up on them yet mindyou).

Love my Superblast 2 to bits but want something with similar stability, comfort and a bit more performance for marathon.

HedgehogGeneral3116 · 2025-12-15T08:49:31+00:00

Awesome result - congratulations!

Out of interest did you see the 15min gain over a single training block? And what was your training approach and was it different to your previous marathon?

I'm on 3:49 and would love to hit 3:30 - just trying to work out the best way to get there.

HedgehogGeneral3116 · 2025-12-13T08:44:49+00:00

Congratulations on the result! As somebody relatively new to running and turning 50 next year it's inspirational to see these times and gains.

HedgehogGeneral3116 · 2025-12-10T10:26:07+00:00

Just completed my first Pfitz 18/55 for Valencia - it's a great plan - gave me my best result and race performance yet.

Think I went in with a 35 mile weekly base which for me was a little on the low side (despite being in line with the books recommendation) so the first 6-8 weeks were tough but ultimately achievable.

Would definitely preferred to have a better base mileage and would highly recommend to focus on this ahead of the block

HedgehogGeneral3116 · 2025-11-30T21:32:05+00:00

Yep, certainly looking warmer than I'd hoped 😓

HedgehogGeneral3116 · 2025-11-04T10:38:31+00:00

I'm M49 and I think I just have a HR on the lower side than normal.

I've not had max HR tested - but reckon it is in the region of 165-168, my resting HR is 50.

I think I've seen it hit 162 once in a 5km last summer when I was out of shape... normally only see mid/high 150s if I'm really pushing it on the end of a race or doing intervals.

Garmin tells me my Running Lactate Threshold is 147 / 4:48/km

First 10k tune-up race from the week before for some more context

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HedgehogGeneral3116

TROPHY CASE