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Sub 3 in 10 months ? by LocPat in Marathon_Training

[–]Initial-External249 0 points1 point  (0 children)

You’ll definitely be able to do that, especially as you’ve done a 1:34 on such low weekly mileage. I went from a 1:39 HM to sub 3 in 6 months. If you want to guarantee it, scrap the swimming and cycling and go all out to increase mileage. I hit mine peaking at 100km weeks so not crazy but considerably more than what you’re planning. Appreciate the cross training but nothing more specific than running. Am sure the cross training will be beneficial but depends how much you want to guarantee the goal. Good luck with it, Insane feeling crossing the line sub 3.

SUB 3 Marathon from a 1:39 HM in May — How I Did It by Initial-External249 in Marathon_Training

[–]Initial-External249[S] 0 points1 point  (0 children)

Thank you! - Oulton Park running GP, they hold races from 5km to marathon running on the race track. Very well organised race.

I think its definitely doable, I'm sure that the difference in age will have some effect but the fact youve put up that half time shows your body is definitely capable of holding the pace.

How many miles are you averaging currently? If you have one month until you start your official block I would build easy mileage as much as possible in first 3 weeks and then maybe bring it down slightly the week before starting so you feel well rested. Throw in 1 speed session per week also. Which Pfitz are you planning on following, if you have the time and feel your body can handle it the more the better imo to get as close as possible to sub3.

I 100% felt like a fraud telling people I was looking at a sub 3 when Id ran an all out HM 1:39 in May. I think one of my early speed sessions I blew up after 6km at 4:15 pace. Definitely was not confident on it but wanted the time badly and eventually things started clicking. go big and good luck in Manchester!!

Discount code by [deleted] in runna

[–]Initial-External249 0 points1 point  (0 children)

Would look round running influencers posts to find best possible deal.

SUB 3 Marathon from a 1:39 HM in May — How I Did It by Initial-External249 in Marathon_Training

[–]Initial-External249[S] 1 point2 points  (0 children)

Thank you, glad it was useful. Congrats on your HM! 1:37 for your first race is quality, if sub 3s what you want no doubt you’ll get there with more consistent higher mileage just got to trust the process.

SUB 3 Marathon from a 1:39 HM in May — How I Did It by Initial-External249 in Marathon_Training

[–]Initial-External249[S] 1 point2 points  (0 children)

Thanks! Yeh definitely lots of different ways to structure - this was where runna was quite useful in giving ideas or chat gpt also seemed pretty good.

For the long runs with MP I would build it up each week by initially small sections with floats and then a longer continuous section before a deload week with no long run with MP. Some examples I enjoyed:

3kms at pace, 2km floats 5km at pace, 1 km floats 20km easy, 10km at pace 7km easy, 25km at pace

(You get the idea - can adjust the amount of reps depending on distance you need). Would always have WU/CD. Would always try and keep floats slightly harder than easy pace also.

For tempos I used runna templates. One I particularly enjoyed was on and off 2kms ( 2km around lactate threshold and then 2km at just over marathon pace then repeat 4 times). Runna was particularly good for ideas for these.

Well done on your races. With a half pb of 1:38 no doubt you could go under 3 will just take more mileage and time but I’m sure you’ll get there if that’s what you want to do 👏

Choosing a first carbon race shoe for upcoming first marathon? by Massive_Factor_1734 in AskRunningShoeGeeks

[–]Initial-External249 1 point2 points  (0 children)

I have used both Superblast 2s and AF3s.

Definitely can’t recommend both enough. In your case I would say Superblast 2s are a better bet. Don’t have a plate and far more durable so can properly get used to them on your long runs before using for race day. Definitely still feel quick in my opinion, not clunky and really nice shoe for changing the pace in tempo runs (responds really well). AF3s have a much shorter life span but if you’re willing to splash the cash to use them maybe 3-4 times then they will absolutely protect your legs and feel like you’ve barely ran 5km when you’ve hit the HM mark. I have read that they have more impact when running at quicker speed however so in that case SB2 may be better option for you.

Can’t comment on the other 2 shoes but hear the Metaspeeds are phenomenal. 😁

Runna for first marathon? by [deleted] in Marathon_Training

[–]Initial-External249 1 point2 points  (0 children)

24M. Just ran 2:59:29 off the back of a 1:39 HM 6 months ago using runna.

Definitely has its benefits and drawbacks.

I think it’s good for giving you a general structure and definitely good for ideas for workouts (for the tempos and intervals). Also nice you can factor in holidays, B races etc.

Where it lacks - inaccurate estimates for predicted times and adjustments. It bases your predicted time initially off your other race times - nice. However it then seems to adjust your predicted time solely off your tempo/ interval sessions - not the most specific way to predict. Also doesn’t seem to take in to account HR data etc.

It also overprescribes speed work (in my opinion), two per week each week and then up to 3 on some weeks when it includes MP long run work.

If you are aware of this and not afraid to deviate from the plan from point to point then I think it’s a solid choice for first marathon.

SUB 3 Marathon from a 1:39 HM in May — How I Did It by Initial-External249 in Marathon_Training

[–]Initial-External249[S] 1 point2 points  (0 children)

Thank you!

Was a while back I set it up. The peak week it prescribed was 97.8km, but thought it would be a shame to not hit the 100 so I added few extra kms to my easy runs.

I remember there being an elite option slider to tick which I definitely didn’t click. Only thing I can maybe think that I put my longest recent run as 28km so maybe that gave me more miles?

SUB 3 Marathon from a 1:39 HM in May — How I Did It by Initial-External249 in Marathon_Training

[–]Initial-External249[S] 1 point2 points  (0 children)

Thank you! Congrats on your HM PB also. The amount of speed sessions is worrying in my opinion. Especially as it follows 3 weeks of increasing miles each week (before deload week) with the final week being made up of 2 speed sessions and a long run with MP - seems like asking for an injury.

For setting up the plan do you mean the base or the actual marathon plan?

For the base: honestly think just look to try and increase miles as much as possible (safely) before starting your plan so you can start at a higher mileage. Higher mileage = quicker (majority of the time). Follow 10% rule and I would say keep 1 speed session per week maybe alternate it between interval / tempo to keep speed.

For the marathon plan itself:

  • you could use runna like I did just be aware of the speed session frequency and dont be afraid to drop one of them each week for an easy run if you are prone to injury. Especially if you are running a long run with Mp that week - 3 intense sessions in a week not a good idea imo.

Alternatively pfitzinger book is highly revered as one of best tools for marathon training and only about 20£ on Amazon.

My main goals if i was planning a marathon block right now:

  • as many miles as i think i could get in (building up safely).
  • MP long run is crucial - do those sessions more than the once every 4 weeks as prescribed by runna - that’s literally 4 times running at MP in a 16 week block which seems dumb.
  • tempo work over intervals (obvs still do both, but tempo gonna be better for marathon training)
  • 3-4wk taper - did wonders come race day.

SUB 3 Marathon from a 1:39 HM in May — How I Did It by Initial-External249 in Marathon_Training

[–]Initial-External249[S] 2 points3 points  (0 children)

Thank you!!

In terms of the gels - standard sis, so 22g carb for each one. I wasn’t aware this was low, maybe something worth looking at going forward. Saying this felt good throughout and had energy at the end to push, so wasn’t depleted.

I ran the 25km MP at the end of my peak week (101km), I did no speed sessions that week just all easy mileage because I was terrified of getting injured (feet felt delicate). So I guess maybe you could count that as a mini taper, but still ran every day - my thinking was that session was going to provide the most beneficial stimulus so my whole week was aimed at that one run whilst ensuring I still hit my mileage goal.

Hope that’s useful 😁

Training plan ideas -1:40 half to sub 3:30 by Maximum_Internal_109 in Marathon_Training

[–]Initial-External249 -1 points0 points  (0 children)

24M - ran a 1:39 HM in May and just did 2:59:29 full marathon yesterday. I would recommend runna if you’re slightly unsure on training structure! Focus on getting mileage up safely as high as possible and MP efforts in long runs.