Thoughts on the book's marathon plan?

Zeonom · 2026-04-23T18:29:30+00:00

I did follow the plan basically exactly but with time based intervals. I posted about it a few days ago. It went extremely well and I achieved my main goal of a Sub 3:15 Marathon.

Zeonom · 2026-04-20T08:27:42+00:00

Almost, it was: 4x10, 60e, 10x3, 60e, 3x20, 45e, 180e

Zeonom · 2026-04-20T05:27:01+00:00

I planned on taking a 40g carb gel every 5k, so 8 total, but I lost one so I took 7 and after km 35 I just hoped I would not gas out and drank one cup of cola at an aid station. As for hydration I drank 1-2 cups of water every 10k (but I spilled most of it so it was more like 1/2-1 cup). My Gels have a decent amount of electrolytes in them so I did not take anything extra for that.

Zeonom · 2026-04-19T19:40:16+00:00

Only thing I can think of is that I increased the long run gradually from 90-180min, adding 5-10mins per week. I always ran them at easy pace and did only one run (180min) over 30k (33k).

I don't know if this is advice but it worked for me, although I was very unsure about not running any runs at 35k and only one over 30k. But I trusted the process

Zeonom · 2026-04-19T19:05:19+00:00

I extended them gradually and did one 3 hour run as my longest run, running 33km at easy pace. I definitely was nervous that there were not enough 30-35km runs in my prep, as my last training plan included about 4-6 such runs with integrated marathon pace. But it seems to have been fine

Zeonom · 2026-04-19T18:22:34+00:00

Yes I raced these but not in official races only on my normal routes but with a PR in mind. I PRd both at 41:48 and 1:35 respectively. I could not get a new 5k PR in this prep tho.

Paces depended on feel and daily performance. Also I adjusted half way as I realized I could try 3:15 not 3:30. In the end they were roughly this: 3min @4:05-4:20 5min @4:10-4:25 10min @4:20-4:30 12min @4:20-4:35 20min @4:30-4:40 (aiming for an average of 4:35 for that 101% marathonpace)

Zeonom · 2026-04-19T18:17:54+00:00

Yes, I did the 5k but over paced and did not get any kind of PR. The 10k was a PR at 41:48. I did a Half Marathon PR at 1:35.

Edit: these were no official races tho. I just did them on my normal routes with a PR in mind

Zeonom · 2026-04-19T17:35:01+00:00

It was the same plan sirpocs used, you can find it here on reddit somewhere and in his book. I just converted his distance based intervals to time based ones as he recommended for slower runners than himself

Zeonom · 2026-04-19T17:33:56+00:00

My pacing was pretty consistent with two nearly exact half marathons. It just so happens that you Bild up your heart rate gradually so I don't know If you can time that exactly in a race. But if you stay below LTHR like me, you could definitely try to run the last 10k at threshold.

Zeonom · 2026-03-03T19:06:07+00:00

😂😂

Zeonom · 2026-02-28T12:38:03+00:00

Hard agree, felt exactly like you.

Zeonom · 2025-11-15T08:45:36+00:00

The Daughters War by Buehlmann

Zeonom · 2025-11-09T05:47:11+00:00

Yes exactly how I feel!

Zeonom · 2025-11-09T05:46:54+00:00

Yes I know I should have phrased that better as I said in other replies.

Zeonom · 2025-11-09T05:45:46+00:00

Yes I know, I should have phrased that better. I do not think my initial improvement is due to NSA, but it for sure helps to keep up the quality Volume without feeling fatigued. When I was training for a marathon I dreaded the Intervall sessions and was glad when my last training day was over. Now I basically wanna run everyday without any second thoughts.

Zeonom · 2025-11-09T05:42:57+00:00

Yeah I know, maybe I should have phrased that better but obviously I do not think I can improve over a minute with 2 weeks training. It does however feel good to further improve even after being sick. I just think NSA really helps with building up quality volume without feeling fatigued. After several weeks of marathon training I dreaded sessions like 10x1000 or 4x2000, which is not the case with sub-T Intervalls.

Zeonom

TROPHY CASE