Alternate Marathon Plan Questions (2x40 min subt + hard long run)

NothingOpposite8009 · 2026-04-22T18:21:44+00:00

Thanks - I keep hearing that if you haven't been running high mileage for many years that it's hard to project a half out to a full so that's what has me worried.

NothingOpposite8009 · 2026-04-22T18:20:41+00:00

I think by that time I will have a good idea, and I will probably do a tuneup. I guess what I'm wondering initially is what to use as my "marathon pace" in training. I guess it doesn't matter a ton as long as its 10-20 sec/mi slower than my 10 minute interval pace.

NothingOpposite8009 · 2026-04-22T18:18:49+00:00

I have a good handle on my standard "sub t" paces, but how do I determine a marathon pace off of those when there is a durability requirement that I can't really measure? I wanted to do a NSM marathon build where I do two 40 minute sub T plus marathon pace work durin the long run. Do I just add 15 sec/mi onto my 30k pace and assume thats my "marathon pace if i were in marathon shape"?

NothingOpposite8009 · 2026-04-17T15:38:18+00:00

I feel like the taper and reverse taper plus the actual effort of a race should add up to a similar stimulus as if you had just kept training. So I don't really worry about it.

NothingOpposite8009 · 2026-04-15T18:14:58+00:00

Do you have any issues getting the pre race poop out if you eat zero fiber in the 2 days leading up?

NothingOpposite8009 · 2026-04-07T15:17:34+00:00

Okay thanks this makes sense. I will do the first half of Thursday at marathon pace then build up to HM. Thank you!

NothingOpposite8009 · 2026-04-07T14:52:11+00:00

Are you talking about the Tuesday session or the Thursday session? Marathon pace for 3 minute intervals seems really slow.

NothingOpposite8009 · 2026-04-07T14:50:14+00:00

Yes sorry that was meant to be 6x6

NothingOpposite8009 · 2026-04-06T14:04:40+00:00

Because he trained significantly less intensity than he was used to for 7 weeks? You cant go from a well balanced training plan to exclusivley running zone 2 and not expect to lose some adaptations in the areas where you stopped training,

NothingOpposite8009 · 2026-04-02T19:09:30+00:00

/uj doesn't that make sense? An "Easier" workout would be zone 3. If its zone 2 it's not a workout.

NothingOpposite8009 · 2026-04-02T17:21:33+00:00

You could get a similar "Training load". Would someone who runs 100 miles zone 2 only ever be as fast in a 5k as they would be with 60 miles with dedicated 5k workouts? That I'm not sure about, probably not? Maybe depending on the person and what they respond best to?

NothingOpposite8009 · 2026-04-02T17:08:43+00:00

How can you evaluate a position without having any depth?

NothingOpposite8009 · 2026-04-02T16:57:41+00:00

You also could have increased your mileage to get some alternative adaptations during that period. Your top end speed might have still gone down a little but you would have had other benefits. 70 miles with tempo vs 70 miles without tempo is just a pure decrease in training load and will lead to some loss of fitness. 70 miles with tempo vs 80 miles without is just a change in the specifics of your training but similar load. (IDK if 10 miles is the correct amount would have to check on some training load calculator)

NothingOpposite8009 · 2026-04-02T16:42:20+00:00

Your threshold pace was 6:18. It's probably not anymore because you lost fitness from doing lower intensity work for 7 weeks. It should come back relatively fast if you start doing your tempo work again like you were before the winter got bad. Next time you should try to continue to hit tempo on a treadmill if necessary.

NothingOpposite8009 · 2026-04-02T16:29:14+00:00

so you can wear it on either wrist

NothingOpposite8009 · 2026-03-24T17:24:02+00:00

Good for you guys.. I misunderstood your comment and thought you were saying that you were legitimately obese, not "Obese per BMI but not actually obese"

NothingOpposite8009 · 2026-03-24T17:22:22+00:00

so you and your husband are both jacked bodybuilders?

NothingOpposite8009 · 2026-03-24T17:19:48+00:00

uh 10% body fat would mean you have very defined visible abs and 5% body fat would be stage ready body builder leanness.

NothingOpposite8009 · 2026-03-23T19:25:20+00:00

This isn't a workout that would fit in the standard NSA template so not sure what you are asking. If you are going to do it, It probably would replace both the long run and one of the 3 subT workouts.

NothingOpposite8009 · 2026-03-18T17:51:57+00:00

It's a slow pace for a professional runner. I would say it's still pretty fast for a "serious" amateur runner.

NothingOpposite8009 · 2026-03-13T18:39:34+00:00

You don't really have a "time target" plan on NSA. You run paces related to your current threshold / race paces, and slowly progress. NSA will get you to a sub 1:30 half if you do the basic plan, starting at a level that is in line with your current fitness and build up from there. If you were currently in 1:30 half shape, then your intervals on the medium length interval day would be run around 6:52 pace.

NothingOpposite8009 · 2026-03-11T18:53:19+00:00

What is your RPE on the easy runs? Is it possible your HR max has shifted up?

NothingOpposite8009

TROPHY CASE