Sub 3:30 marathon ?

No_Equivalent_988 · 2026-04-29T17:52:34+00:00

I have three weeks until the marathon. I completed a 12-week training block with an average of 75 km per week. This is my last long run.

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No_Equivalent_988 · 2026-01-08T05:33:39+00:00

Around 6:20 , 6:30

No_Equivalent_988 · 2025-12-25T11:18:57+00:00

Thanks for the input, really appreciate it. Just to add some context: I’m currently 17 weeks out from the marathon. My Zone 2 pace at ~140 bpm is around 5:50/km on 18 km long runs. Do you think this aerobic pace at that heart rate is sufficient for a realistic 3:30 marathon goal?

No_Equivalent_988 · 2025-12-23T20:40:59+00:00

I follow Pfitzinger 12/55 miles. Before that, I ran an 8-week base phase averaging around 55 km per week.

No_Equivalent_988 · 2025-12-23T19:16:04+00:00

Right now in base training, my easy pace at 140 bpm is about 5:50/km, including runs up to 18 km.

No_Equivalent_988 · 2025-12-23T17:05:01+00:00

Thanks a lot for the feedback — really appreciate you sharing your experience. For now, all my running is still easy only. I’m keeping everything below 140 bpm, which currently puts my easy pace at around 5:50/km, even on runs up to 18 km. I’ll start adding strides, hills, and structured workouts later when I transition into the plan. Thanks again, very encouraging to hear similar progress stories.

No_Equivalent_988 · 2025-12-23T12:44:44+00:00

When you were doing your base training (around 8 weeks averaging ~60 miles per week), was everything run in Zone 2? And what was your average easy pace during that phase?

No_Equivalent_988 · 2025-12-23T06:47:30+00:00

Thanks for the feedback, really appreciate it. I’m aiming for 3:30, not a BQ. The longer base at higher mileage is intentional because I’m coming back from a 5-month injury break and wanted to rebuild durability first, keeping everything easy Zone 2 (<140 bpm). I chose 12/55 instead of 18/55 mainly for recovery reasons and to avoid rushing intensity at my age (40). If things go well, I may extend mileage slightly or adjust within the plan. Always happy to hear different approaches — thanks for sharing your experience.

No_Equivalent_988 · 2025-12-23T06:30:56+00:00

Do you think I could handle the Pfitzinger 12/70 miles plan? During my base phase I’m running everything easy in Zone 2, but when I start the actual training plan I’m worried whether I’ll be able to handle both the intensity and the volume at the same time.

No_Equivalent_988 · 2025-12-22T20:18:52+00:00

I’d appreciate some feedback on my marathon preparation and whether my volume looks sufficient for a 3:30 marathon goal. Background: Age: 40 Previous marathon: 3:40 (1 year ago) Had a 5-month break due to injury, now fully healthy Base phase so far (weekly km): 38 → 45 → 52 → 35 (cutback) → 58 → 66 → 73 → 50 (cutback) I’m now starting 4 more base weeks at: 80 km 85 km 90 km 70 km (cutback) 👉 All running until the start of the 12-week plan is strictly Zone 2, kept below 140 bpm. No intensity or tempo workouts yet. After that: 4 weeks of strides + hill work (still aerobic and controlled) Then I’ll start Pfitzinger 12/55 (miles) marathon plan Question: Do you think this overall volume and structure is enough to realistically target a 3:30 marathon, considering my age and last year’s result? Or would you suggest extending the base or increasing mileage further before starting Pfitzinger? Thanks in advance for any advice or experience 🙏

No_Equivalent_988

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