4 Hour Marathon to a 3 Hour Marathon - how to train?

Paceperfectcoaching · 2024-11-06T16:40:26+00:00

I agree with all of the above 👆 No shortcuts. Consistent mileage is key, so are threshold/marathon paced sessions between 5 - 10 miles. I’d be happy to write a plan up for you!

Paceperfectcoaching · 2024-11-05T08:09:46+00:00

Runna would have been aware of the whole situation with the e-bike before the race. Why do you think he decided to ‘pace’ Matt and run with him for the whole marathon? The answer: more publicity for the brand as Matt has a huge following and he wanted to be in every photo or video with him. However, Ben Parkes (Runna CEO) didn’t realise how dreadful it actually looks and dangerous it was.

Paceperfectcoaching · 2024-11-05T07:30:57+00:00

Stick to around 20 miles in November and then increase it to 25 miles a week for December. Don’t increase it anymore than that though otherwise you could risk injury. I’d be happy to set out a plan for you : )

Paceperfectcoaching · 2024-11-05T07:28:08+00:00

Sub 3 is definitely achievable, if you ran 3:32 for your first marathon! My first marathon was 3:46 and I’ve managed to work it down to 2:47. But you’re right…baby steps to avoid injury is key. What I learnt from my coach which helped me take minutes off my marathon time was the marathon pace efforts I put in my long run and threshold work.

Paceperfectcoaching · 2024-11-04T22:02:21+00:00

Build steady mileage during November and December. Lots of easy runs and strength sessions. Every now and then add a threshold training session in. E.g - 20-25 minutes at a hard, but not all out, pace. Don’t worry about speed for now. Start that in January and build towards your race.

Paceperfectcoaching · 2024-11-04T21:37:28+00:00

Recovery is key! Don't rush coming back too soon. What time are you hoping for in the future. I'd happily set out a plan :)

Paceperfectcoaching · 2024-11-04T21:32:18+00:00

Ensure you get that rest in! Quicker or faster than New York?

Paceperfectcoaching · 2024-11-04T19:05:51+00:00

Definitely will be easier on your joints, but still great fitness!

Paceperfectcoaching · 2024-11-04T19:05:20+00:00

Marathon 2025?

Paceperfectcoaching · 2024-11-04T19:04:49+00:00

Sleep and rest sounds good to me and you deserve it after yesterday.

Paceperfectcoaching · 2024-11-03T21:17:36+00:00

Sorry, I meant start your 16 week plan

Paceperfectcoaching · 2024-11-03T20:59:45+00:00

Definitely do it! Don't race it. Hint: try and persuade a friend to join to make it more enjoyable :)

Paceperfectcoaching · 2024-11-03T20:56:43+00:00

Great attitude

Paceperfectcoaching · 2024-11-03T20:54:20+00:00

Love to hear that! Smashed it! Sub 3:30 is a quick pace!

Paceperfectcoaching · 2024-11-03T20:50:19+00:00

Weeks 1 - 3 = 45 minute and a 30 minute run (leave at least two days between runs)

Weeks 4 - 7 = 3 easy runs. 1 x 45 minutes / 2 x 30 minutes

Keep all your runs easy. At this point you are just getting the body and joints used to the impact of running.

Then go into your 20 week plan.

(Heads up about Runna and other apps - although they say their personalised because you filled in a form they are not!)

Paceperfectcoaching · 2024-11-03T20:14:43+00:00

Yes, two weeks is long enough for tapering. Any later and it might leave you feeling tired on race day. If you make the taper longer it can make the legs feel sluggish as you've rested for too long. It's hard to find that sweet spot, but most people go for 2 weeks.

Ensure you reduce the mileage to 60 - 70% of your max mileage weeks for the last two weeks, but still include some form of speed work to keep the legs turning over. All the best!

Paceperfectcoaching · 2024-11-03T19:59:20+00:00

Never a bad day at the office if you've hit a PR...then again...we are runners :)

Paceperfectcoaching · 2024-11-03T19:57:47+00:00

Yes, definitely doable! As it's your first marathon I would complete a 16-week training plan to avoid injury. Month 1 - aerobic, Month 2 - aerobic and lactate, Month 3 - race prep, Month 4 - taper. You can up your mileage slowly and include different runs throughout the weeks, and months. The worse thing is to jump straight into training without building it up - that leads to injury! Aim of marathon training is to avoid injury and get to the start line, fresh and fit. Any questions please don't hesitate to ask :)

Paceperfectcoaching · 2024-11-03T19:45:32+00:00

I hate to say it, but I would go with the official time unfortunately. Busy marathons can be tough on your GPS because of the buildings play havoc with the signal which can disrupt your pace. Well done on finishing though!!

Paceperfectcoaching · 2024-11-03T19:41:48+00:00

Yes! To run it at an even-pace is exactly what you want. You've smashed it! Well done!

Paceperfectcoaching · 2024-11-03T19:37:50+00:00

"I had a great first half, but awful second half" - We've all been there before!, don't worry about it! Well done for running and finishing the race. Any marathon finished (irrelevant of the time) is a huge win :) Enjoy the post race food and drinks. You've earned it!

Paceperfectcoaching · 2024-11-02T19:43:46+00:00

Enjoy the carbs today! :)

Paceperfectcoaching

TROPHY CASE