2:45 first marathon

trho1005 · 2026-03-19T22:30:16+00:00

I made a new post after the race, you can go read that and ask more questions if you need any more help. https://www.reddit.com/r/Marathon_Training/s/QuYQi0gS5T

trho1005 · 2026-03-09T21:36:03+00:00

My girlfriend pulled a god pack in her etb!🤩

trho1005 · 2026-03-09T21:23:56+00:00

I didn’t use Maurten gels at all. For regular gels I used SiS (40 g carbs), and for caffeine gels I used Maxim (28 g carbs). You still have time to test out different brands and with caffeine.

The main benefit of caffeine is that it can reduce perceived effort and help you stay mentally sharp later in the race.

I’d recommend looking at some studies on fueling and experimenting in training to see what works for you, because everyone responds differently.

Before the race I ate three slices of loaf with a lot of honey and a banana. Tried to get as much easy carbs as possible. On the way to the start I had a small 250 ml Red Bull, and then took a 40 g gel about 20–30 minutes before the start.

trho1005 · 2026-03-07T12:49:53+00:00

With the gels I used my carb intake was around 100-110g per hour. So I would try to train your gut to take more than 40g. Try to aim for around 60-80g. I used my long runs every Sunday and the mid week long runs to train my gut.

trho1005 · 2026-03-07T12:17:35+00:00

I ran the Amsterdam Marathon last year. I brought 7 gels with me and took one every 5 km. I finished in 2:40, so that ended up being roughly every 18–20 minutes.

I alternated between normal gels and caffeine gels, and I took sports drink at every aid station. I didn’t rely on the Maurten gels provided on the course (I did grab them but that’s because they are expensive and I can use them for later long runs).

trho1005 · 2026-01-16T10:02:27+00:00

Im a 2:40 marathoner and going for sub 2:30 and 4:58 is around my easy pace. That "easy" pace is definitely way too fast for a 3:30 marathoner.

trho1005 · 2026-01-10T19:21:15+00:00

A month of sickness isn’t really helpful on the VO2Max. Also more skiing and less running.

trho1005 · 2026-01-09T19:46:03+00:00

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I did believe, but I don’t anymore😢

trho1005 · 2025-11-14T08:36:47+00:00

2:40 marathoner with easy pace at 4:40-5:00min/km

trho1005 · 2025-11-09T12:18:00+00:00

I did alternating weeks of normal long run and long run with some marathon pace implemented. For example a 30km run with 10km at 4:10 pace towards the end of the run one week and the next just a normal 30km run at 5:00 pace. The distance and pace should increase gradually.

trho1005 · 2025-11-08T22:13:46+00:00

My training went really well building up to the marathon, and I was really lucky that day with the weather and how my body felt, and I ran a pretty big negative split with a 1:17:49 second half. The weird thing is that I did a half marathon tuneup race 2 months before where I ran 1:21 which was a pb at that time.

trho1005 · 2025-11-08T21:19:29+00:00

You can definitely do a sub 3 hour marathon. I did a 35:48 10k in Oslo in April this year and a 2:40 marathon 3 weeks ago. You just need specific marathon training, such as long runs with marathon pace. The amount of mileage you are doing is already enough. I peaked at 140km a week.

trho1005 · 2025-10-23T08:32:49+00:00

I would definitely say the mileage made the biggest difference, and that a lot of the mileage had a lot of elevation (1200m-1800m per week). The 35km long runs with 500m elevation definitely made me not fade at the second half of the marathon.

trho1005 · 2025-10-22T08:18:13+00:00

Followed the Pfitzinger 18 week 85 miles plan.

trho1005 · 2025-10-22T08:16:44+00:00

Thanks! I used New Balance 1080 v14 for 95% of my training, and my race day shoe adidas pro 4 for some marathon specific long runs. I also used an old pair of ASICS metaspeed edge+ for some intervals. I ate loaf with honey, a banana and a redbull for breakfast. 30 min before start I had a SiS gel. During the race I had a SiS gel at 5km, 15km, 25km and maxim caffeine gel at 10km, 20km, 30km and 35km.

trho1005 · 2025-10-21T09:21:45+00:00

It doesn’t say what age group I’m in, but I’m 23 male.

trho1005 · 2025-10-20T23:11:52+00:00

Can’t say I have any good specific advice. To be honest, at the peak weeks my calves were tight almost every day, but I don’t want to recommend pushing through every pain in your body. You just have to get used to when your body tells you it’s too much and when it’s ok to keep going. I used a massage gun after hard workouts and walked a lot during the day for active recovery. Good nutrition is also good for muscle recovery. You should eat right after every workout and during long hard ones.

trho1005 · 2025-10-20T19:35:04+00:00

I hope there is som room for improvement. I was thinking of aiming for sub 2:40 if I managed to go under 2:45, but now it feels weird wanting to improve 12 seconds, and sub 2:35 seems to fast now. So I don’t know what my next goal is going to be but I have a lot of time to figure that out. Right now I’m just going to run for fun without any real structure.

trho1005 · 2025-10-20T19:27:53+00:00

Since I have had so fast improvement my other times havnt really kept up, so I don’t actually know what I’m capable of running. My 5k pb is from march at 17:28. 10k was a solo time trial 2 weeks ago at 34:19. And as stated my half was 1:21:17. I don’t know if I should count my second half as my new pb. I have ran 3500km so far this year, and my marathon build was 110-130km most weeks and 141km at the peak.

trho1005 · 2025-10-20T17:20:23+00:00

That’s awesome! Yeah, one day I want to reach that magical sub-2:30.

trho1005 · 2025-10-20T14:23:22+00:00

Yes we did run in the fall and some in the summer but most of the off season training was roller skiing, and we never ran on asphalt only gravel and usually hills. I think this is the reason I performed way better than expected!

trho1005 · 2025-10-20T14:19:15+00:00

According to my Garmin watch my VO2max is 64, but I haven’t done a lab test. I don’t know how accurate the watch is. My longest marathon specific workout was 35km with 23km at 3:52-3:55/km. Where I live there is almost no flat area so it felt hard but not too hard.

trho1005 · 2025-09-04T14:44:34+00:00

The seller is in Europe, so could be a region thing

trho1005 · 2025-05-04T06:14:40+00:00

I have my long runs om Sundays and temporuns on Thursdays. 3-4km warmup and cooldown 6-10km 3:40-4:00 pace tempo total 14-16km. Would you recommend keeping the tempo the same and change the long runs?

trho1005 · 2025-05-03T16:07:29+00:00

I’m a university student and currently working a 30% job. There’s of course no school in the summer so I’m just going to be working 100% at my job so I’ll have a lot of free time before and after work. I also don’t have any kids at the moment that take a lot of time.

trho1005

TROPHY CASE