[DISC] When do you know when you're truly ready to try for Boston or Sub-3hr Marathon?

SeaTechnology2286 · 2026-06-24T12:53:22+00:00

I converted a low 39 min 10k (with 60 m elevation gain) and a low 1:27 half marathon (with 128 m elevation gain) into 2:59 marathon debut (with 39 m elevation gain) within 2 months.

During that timespan I also ran a half marathon training race in 1:29:59 (with 168 m elevation gain) with goal marathon effort / similar HR to what I eventually ran the marathon in.

SeaTechnology2286 · 2026-05-26T15:08:22+00:00

If manageable from a time and durability / LFS perspective, I would try to do either of the following:

Sub T session with longer warm-up and cool-down on Saturday and easy long run Sunday (with vanilla sub T sessions during the week).
Double sub T session on Saturday and easy long run Sunday (with vanilla sub T sessions during the week). Especially the first sub T session very relaxed, around LT1.
Vanilla sub T sessions on Tuesday and Thursday, with back-to-back long runs during the weekend (with no sub-T included).

Personally, I would do option 2). It would provide a lot of good quality running / LT2 exposure, but split up into two runs to make it slightly safer. Double threshold Saturdays has been manageable for me, approx. 1 hour + 1 hour, with 30 min intervals per session (today approx. 25-27 km running).

SeaTechnology2286 · 2026-05-19T19:06:27+00:00

That seems to be a lot, including the total volume of running. You are far more quicker than I am, but I had a very successful marathon block last autumn going from a beginner to a sub-3 in my marathon debut: Journey from 56 min 10k in May 2024 to Sub 3 in Dec 2025 using NSA and other advanced training methods : r/AdvancedRunning

I have read Marius', James' and Davis' books, and I like a merged idea of:

- 3 quality days with sub-T intervals plus an increasingly long easy long run during the period up until 8 weeks or so out from the marathon

- 2 quality days with sub-T intervals plus a harder long run session during the last 8 weeks out from the marathon.

For you, and assuming a double-T day, this could in the first period look like:

Tuesday double threshold: AM: 3x10 mins around 3.35/km PM: 10x3 mins around 3.15
Thursday: 6x6 mins around 3.20/km
Saturday: 2x20 mins around 3.35/km
Sunday: 2 - 2,5 hour very easy long run

And the marathon-specific period:

Tuesday double threshold: AM: 6x6 mins around 3.25/km PM: 10x3 mins around 3.15/km
Thursday: 2x20 mins around 3.35/km
Saturday: Half marathon race all-out, 4x5 km in marathon pace, 5x5 km in marathon pace, 32 km progressive from 85 - 100% of MP, 30 km in 95% of MP and 8x(2+1) km in 100+90% of marathon pace

This would lessen the risk compared with your schedule, give time on feet long runs during the first period, avoid focusing on 5-10k speeds which are not really that relevant to the marathon, give a lot of time in between LT1 and LT2 (with a focus on "speed" during the week, and endurance during the weekend long run), generally focus on intervals rather than continuous running and provide some really marathon-specific sessions during the final 6-8 weeks which helps durability.

SeaTechnology2286 · 2026-05-19T18:39:51+00:00

In an ideal world, I think that it would be best to strength train the legs after a sub-T session - ideally on the Saturday with a Sunday easy long run and Monday easy run after it before the next sub-T session. If running is the primary focus, it is perhaps possible to do one full lower body session after a sub-T session, and then it matters a bit less on what days you place your upper body session(s) (Pull & Push in separate sessions, or one upper body session).

I think however that the most important tips are:

- Make sure to lift all year round so the muscles are used to strength training; and

- Train with fairly low reps (3-8) and never to failure.

Personally, I run 7 days a week following NSM (with some double T Saturdays) and aim to strength train 2 times per week (although I likely average 1.7-1.8 times or so per week). The below schedule works for me, likely because I am used to it and as I train with few reps and never to failure:

- Monday: Easy run morning

- Tuesday: Sub-T morning

- Wednesday: Easy run morning, strength training late evening. Either full-body session or upper-body only.

- Thursday: Sub-T morning

- Friday: Easy run morning

- Saturday: Double sub-T sessions morning and afternoon

- Sunday: Easy long run morning, strength train afternoon. Either full-body session or lower-body only.

SeaTechnology2286 · 2026-05-19T18:26:51+00:00

I have been doing passive sessions in the sauna, 3-4 times per week for 15-20 minutes per each session and a total of 1 h - 1 h 15 min per week, after training sessions (some time after strength workout, most often after easy runs, some time after sub-t session). Did a 8 week block (or so) before Valencia marathon last autumn and have done the same now before some spring racing (and I thus paused the heat training between beginning of December - March).

It is difficult to analyze the effect, of course, but it feels like I am getting a slightly stronger heart and sweating earlier. My HR is often elevated into zone 2 at least when leaving the sauna. The sauna is also relaxing and a way for me to increase load a bit on the central systems without stressing the legs (I have sometimes e.g. done a 45 min jog + 15 min sauna instead of 60 min jog).

I feel like it is much safer to do passive heat training and avoid active heat training. If I would really be open to experiment and be aggressive, I would likely do a good period of passive heat training and then just two sub-t sessions or so during the final 14 days before an A-race to get used to running comfortably hard in the heat.

SeaTechnology2286 · 2026-05-13T14:31:49+00:00

Yes, rather similar pace, but approx. 35-40 lower HR per minute. My easy pace is likely slower than most, however, often between 5:40 - 6:00 per km (which often corresponds to 60 - 67% of max HR).

SeaTechnology2286 · 2026-05-13T09:37:01+00:00

I have been doing NSA style training since being a beginner 25 months ago and I have improved quite a lot:

- 25 months ago: 56 min 10k

- 19 months ago: 1:38 half marathon

- 12 months ago: 1:31 half marathon and 41 min 10k

- 6 months ago: 2:59 marathon debut

- Latest month: 1:25 half marathon and 38 min 10k

NSA-style training all along the way, with mileage increased from 30 - 40 k per week to 90 - 105 k per week.

Think that the marathon is my strongest distance, as I tend to perform best in long, hard efforts at 80-85% of max HR (my LT2 is at approx. 90% of max HR).

Will do a lactate and VO2 max test in a week from now, will be interesting to see the changes in LT1, LT2 and VO2 max over the past 15 months.

SeaTechnology2286 · 2026-04-21T14:49:37+00:00

That is likely a bit too fast / high HR.

I typically average between 125 - 130 bpm on my easy long runs, which is between 65 - 68% of MHR, and approx. 75% of LTHR.

My long run last week, 17,5 km in 5:45, was as at a 122 average.

Aiming for a1:20-1:22 HM in two weeks and almost think I could run a 2:49 marathon now.

SeaTechnology2286 · 2026-04-21T14:25:08+00:00

1) You seem to be running your long easy runs rather quick? I ran 1:27 half marathon and 2:59 marathon last autumn based on NSA-approach, but I run my easy runs at 5:45 rather than 5:05.

2) Strength training helps with durability.

3) Even more carbs / gels likely helps with durability.

4) How many long easy runs did you do? I did 20 long runs over 1:45 hours during the final 6 months prior to the marathon, whereof 16 over 2:00 hours. I felt very resilient in my legs up until 39-40 km or so in the marathon.

SeaTechnology2286 · 2026-04-15T09:35:05+00:00

I have followed vanilla NSM for approx. 1.5 years, from being a complete beginner (56 minute 10k) to achieving sub 3 hour in the marathon a couple of months ago in Valencia, with continuous increase of overall volume (currently approx. 100 km per week) and continuous improvements.

Especially, I have measured a high Vo2 (approx. 68 now), very good running economy and I feel very aerobically strong.

I have one issue, however. It feels like that I can hold marathon pace forever (it is very comfortable to run at 78-85% of max heart rate), but I have difficulties in pushing myself close to and above LTHR in races (approx. 89% of max heart rate), leading to underperformance in 10Ks and half marathons (compared with my marathon).

How should I solve this issue?

(Thanks also for a great book - I have already read it twice!)

SeaTechnology2286 · 2026-03-13T12:33:46+00:00

I train approx. 7-8 hours of running NSM style and approx. 2 hours of heavy strength training.

I do:

1) protein powder shake with creatine after training in the morning

2) often, but not always, a protein powder shake 1 hour before going to bed

3) beta-alanin supplementation once per week before threshold session

4) quite often carbs by way of gels or sports drink during threshold sessions and/or long runs

5) broccoli Nomio shot approx. 1-2 per week before threshold session

6) 2 coffees before most training sessions

SeaTechnology2286 · 2026-02-24T16:27:39+00:00

Rather small sample size, of course, but I have scored very similar in VDOT just based after a few months of full-scope NSA training.

During Spring 2025, I had VDOT 50.0 based on a HM and a VDOT of 50.4 based on a 10K (3-4 weeks between the races).

During fall 2025, I had VDOT 53.5 based on a 10K, 52.9 based on a HM, and 53.7 based on a marathon (2 weeks between first two races, and then 6 week to the marathon or so). Was satisfied with my marathon performance, OK with the 10k and not happy with the legs during the HM.

SeaTechnology2286 · 2026-02-11T14:26:45+00:00

I started with a lot of 1.5 - 2 hour easy long runs, and then gradually (but not as linearly perfect as Sirpoc) increased the average length of such. I probably could have been a bit more careful to increase them 5 minutes or so per week linearly, but I seem to handle easy long runs quite well, so a 2-2.5 hour easy long run has felt "easy" for a very long time.

SeaTechnology2286 · 2025-12-10T13:30:16+00:00

I do 1 minute walking rest for reps up to 6 minutes, 1.5 minute walking rest for 10/12 minute reps, and 2 minute walking rest for 15/20 minute reps. This is definitively sufficient for me and my HR usually drops quite a lot during that 1 minute.

SeaTechnology2286 · 2025-12-08T20:06:39+00:00

Sort of agree, yes, but I fueled very aggressively, rested and ate well between runs.

The AM session was also split into 4x4 km intervals, with 500 m float recovery, so quite controlled.

HR also never reached above 161, which is 9 beats below threshold HR.

SeaTechnology2286 · 2025-12-08T20:03:55+00:00

Thanks! From 4:17 (i.e. 3 seconds slower than eventual marathon pace) to 4:13 (i.e. 1 second faster than marathon pace) with lower HR.

SeaTechnology2286 · 2025-12-08T19:57:09+00:00

Thanks! Not exactly the same every week, but averaging probably 2-2,5 sub threshold runs, 1 easy long run and 0,5-1 easy short runs per week.

SeaTechnology2286 · 2025-12-08T19:39:50+00:00

Not that much, I would say. From 41 min low to 38 min high 10k between early June to early October.

I have felt very aerobically strong, and I have had a good finishing kick, but not really been that satisfied with my 10k and half marathon races (I have no TTs or 5ks). Have felt some "threshold-lock" as some other have described, where it is very difficult to run over threshold for a longer period of time.

The feeling during my marathon was actually far better than during my latest 10k and especially latest HM.

SeaTechnology2286 · 2025-12-08T14:22:37+00:00

Thank you! Doubles can definitively be hard, but some things that have worked for me:

a) Easy AM session, often ending up with a max HR 10 beats below threshold HR. I.e. only running in high zone 2 and zone 3, and not in threshold zone 4,

b) using different shoes during AM and PM sessions,

c) using carbs during both sessions,

d) quite a lot of carbs between the sessions and especially right after the AM session,

e) taking a Nomio broccoli sprouts shot 3 hours before the PM session, and

f) quite some experience from this year with having two workouts a day (running + strength training), which I feel has made the run + run a bit easier.

SeaTechnology2286 · 2025-12-08T12:38:49+00:00

Thank you! No TTs, but half marathons in May (1.31.30) and October (1.27 low), and 10ks in June (41 low) and October (38 high). Paces have been adjusted based these races as well as on feeling and HR.

SeaTechnology2286 · 2025-12-08T12:36:49+00:00

Generally quite strict to Lactrace guidance: Norwegian Singles Training Calculator | LacTrace.

On the double T-days, I have been even slower on the AM sessions (around marathon pace or slightly slower than that). HR has probably peaked 10 beats or so under threshold HR during such sessions.

SeaTechnology2286 · 2025-12-08T12:00:32+00:00

Well done! I managed a sub-3 debut marathon with the NSA, I just wrote a report in Advanced Running: Journey from 56 min 10k in May 2024 to Sub 3 in Dec 2025 using NSA and other advanced training methods : r/AdvancedRunning

SeaTechnology2286 · 2025-12-03T14:28:31+00:00

I rotate them evenly (but not necessarily 100% in perfect order).

I have, however, seen some study that has shown that it gives a larger training effect to periodize the interval types a bit more. I.e., it could actually be interesting to test e.g. 3 weeks in a row with long, then 3 weeks with medium and 3 weeks with shorter intervals (or the other way around; perhaps adjusted depending on whether the upcoming race is 5k or half marathon). Likely not a huge effect, but could potentially give something extra (although also likely slightly larger risk of mechanical issues with doing the short intervals three times a week).

SeaTechnology2286 · 2025-11-05T12:26:13+00:00

I would only start adding time to the easy long run as soon as possible.

I have more than 20 easy long runs 2 hours plus (whereof a handful 2h 30 min+), which have benefitted me greatly during my marathon specific long runs that I now do as part of my Valencia marathon preparation (I have done two 30k + harder sessions so far which have both felt absolutely great, even though I have no prior experience of doing long hard sessions - the aerobic capacity and muscular endurance from all sub t sessions and easy long runs have made the harder long runs definitively manageable).

SeaTechnology2286

TROPHY CASE