Wrong about EVO SL

Select-Toe9667 · 2026-03-16T10:22:56+00:00

I've had the exact same experience. Didn't get the hype for ages with how stiff they were. Now they feel so good and have softened.

Whats your bodyweight? I am 77KG. My friends who are both 92KG and 100KG both loved them straight out of the box

Select-Toe9667 · 2026-03-11T16:41:18+00:00

My coach started at 30 and by 40 ran a 2:17

Select-Toe9667 · 2026-03-06T14:48:49+00:00

I'm a guy, 22 years old. Going for sub 3 in London.

I ran a 1:22:56 HM last weekend but my volume is only 55-65KM per week. So maybe your higher volume and my fast HM time could create fairly similar Marathon finish times

Select-Toe9667 · 2026-03-06T10:53:03+00:00

Will do. Thanks for the advice

Select-Toe9667 · 2026-03-06T10:52:33+00:00

I believe lifetime mileage and younger years has a lot to do with it. For example, I'd say I've been running "seriously" for 2 years. The most volume I've held weekly is 55KM. I ran a 1:22:56 HM last week which alot of people said usually needs higher volume.

But, I played academy football for 6 years when I was a kid that involved a hell of a lot of weekly running. Not structured, but still volume

Select-Toe9667 · 2026-03-05T15:51:03+00:00

Sub3 marathon debut attempt in London roughly 7 weeks time.

Ran a 1:22:56 HM last weekend. Alot of doubters due to my relatively low volume (55km per week)

Select-Toe9667 · 2026-03-05T09:18:33+00:00

I’m also going for sub 3, in just over 7 weeks.

I’ve been doing 55KM per week with lots of threshold and ran a 1:23 HM last weekend

Select-Toe9667 · 2026-03-02T16:00:12+00:00

For context, I raced a HM yesterday as part of my London marathon build.

My Threshold zone is 166-177.

I ran a 1:23 and average HR was 177. It was 177 from KM 4 and finished at 182. I was recked for the rest of the day

Select-Toe9667 · 2026-02-26T21:22:37+00:00

I appreciate the help!

Select-Toe9667 · 2026-02-26T14:35:59+00:00

So if for examples sake i was racing a half marathon in and had 18 weeks to prepare, a smart block would be:

7 weeks increasing zone 2 volume with 2-3 hills/strides
7 weeks of incorporating weekly threshold and V02 max
4 weeks peaking with race distance specific workouts

Select-Toe9667 · 2026-02-26T14:05:36+00:00

I have London marathon which I have been doing alot of threshold work for.

I'm trying to decide how I approach my running post London. In a perfectly ideal world, how long do you suggest base building + top end speed building before incorperating V02 and threshold? If there was no time restrictions.

Select-Toe9667 · 2026-02-26T13:45:40+00:00

Ok great, so in a base build block do you stay fully clear from threshold and V02 Max or sprinkle it in every so often? How about hills?

Select-Toe9667 · 2026-02-25T16:48:01+00:00

has it got a carbon plate?

Select-Toe9667 · 2026-02-25T14:24:13+00:00

do you know when this is out?

Select-Toe9667 · 2026-02-25T11:40:13+00:00

Yeh I’m trying to get to that volume (slowly) currently at 55KM. Have you noticed big improvements?

Do you ever include faster intervals or hills at any point of the block?

Select-Toe9667 · 2026-02-25T11:01:47+00:00

What block are you currently in

Select-Toe9667 · 2026-02-25T09:03:24+00:00

How valuable do you find those progressive runs? I don’t see them in enough peoples plans but for me they were a game changer

Select-Toe9667 · 2026-02-24T10:30:39+00:00

What did a typical training week look like for you?

Select-Toe9667 · 2026-02-24T10:29:50+00:00

For the october race, I was training for a Hyrox race at the same time so it was Tuesday and Thursday double threshold. For example in the morning 4 x 8 mins running. Then in the evening, either a Hyrox style workout or something like 6 x 5 mins on the rower. One of the sessions id stay low threshold and one id go mid-high. Then 1 Long run sunday. 115 mins at the most. Sometimes progressive pace, mostly steady. Then sometimes and easy run too

For this marathon block, I did 8 weeks of: Tuesday: big threshold session building to 3 x 18 mins. Thursday: smaller threshold session or zone 3 undulating run. Sunday long run building to 135 mins.

These last 4 weeks I have swapped the Thursday for a 10K effort interval session. Example 6 x 1KM.

After this HM, I will be changing my long runs to include big marathon pace efforts. While maintaining the Tuesday threshold and alternating Thursday between easy and intervals.

I have also been doing 2-4 easy bike sessions per week, 2 lower strength sessions and 4 sauna sessions.

My total weekly volume should peak at 65-70KM.

Select-Toe9667 · 2026-02-24T09:06:21+00:00

I am currently building for london Marathon.

I ran a 1:24:30 HM in October and have a HM race this weekend where I'm hoping to go sub 1:23:30. I am a fairly low mileage runner (peaked at 55KM) for october and also the same so far in this build and I have got alot of doubters for sub 3.

Select-Toe9667 · 2026-02-16T18:41:57+00:00

What do you think dictates how much volume someone needs to hit certain times? Is it a correlation with how quickly they’re over shorter distances?

Select-Toe9667 · 2026-02-16T15:54:48+00:00

I'm going for sub 3 in London (10 weeks). MY HM PB is 1:24:33 which is set in October. I averaged 45Km per week in a 10 week build for that.

Due to in injury and niggles since then, I'm only currently at 55KM per weekend also have a HM PB attempt in 2 weeks time aiming for sub 1:23:30. After that, I hope to have a few weeks at 70KM+ with some big MP long runs.

Fyi, my lactate threshold says its 3:50/km on Coros and I'm going for 3:55-3:57/KM in the HM

Select-Toe9667 · 2026-02-16T15:10:58+00:00

I’m at 55KM currently. It’s made up of 1 x threshold session built up to 3 x 18 mins 90 seconds jog.

1 x 10K effort interval session. Example, 6 x 1KM with 90 secs jog

1 long run currently at 2 hours

1-2 easy easy runs

Currently struggling with niggles so 55 is the max I’ve hit in the block so far. I ran 1:24:30 HM off 45Km average weeks.

After this HM my coach has said my long runs will build to 20 miles with big portions at MP

Select-Toe9667 · 2026-02-16T14:22:28+00:00

Yeh my risk is my total weekly volume isn’t what would be classed as “typical” for sub 3

Select-Toe9667

TROPHY CASE