The Sub 3:15 Marathon Thread
330 watchers
Dec 2014
8:25pm, 16 Dec 2014
1,168 posts
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K5 Gus
There is a 12 week plan ( can't remember what weekly mileage tho' ) in the plans database on here JO if you want to have a look at how it's structured. I agree with WW, good to read the book to understand the reasoning behind the various types of runs, and why other types of runs are excluded. |
Dec 2014
8:31pm, 16 Dec 2014
6,525 posts
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LouLou
My hamstring niggle is still f@&in' niggling. I was supposed to be going into marathon training shape of my life... I am apart from one head of my hamstring. Lightest I have been since I started running, strongest core, stronger glutes... This hamstring better toughen up. On the bright side, I confirmed for the third track session running that it's not happy running fast but it was less unhappy this week than last. I can still run largely without trouble until I ask it to run fast. |
Dec 2014
8:57pm, 16 Dec 2014
23,486 posts
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Merry Christmas & HappyNewG(rrr)
Can you adjust your plan Lou to do more MP, easy miles, but no intervals? P&D leaves intervals for about 8 weeks of the plan before any come in, for instance. Johnny, the book is £7 on Amazon, a bargain. Quite a good read too. You can see the plans in the Fetch db, but I'd get the book too.  G
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Dec 2014
9:09pm, 16 Dec 2014
6,526 posts
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LouLou
G - I've been told to drop intensity and do the miles if I can. Ho hum.
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Dec 2014
9:15pm, 16 Dec 2014
23,488 posts
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Merry Christmas & HappyNewG(rrr)
Good. It will leave you in a *fantastic* place in a few weeks when the niggle settles down. Go Lou! G
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Dec 2014
9:24pm, 16 Dec 2014
7,795 posts
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Bazoaxe
There is a P&D 12 week plan of the 55-70 week variety in the Fetch training options, thats the one I used and then modify to suit mileage wise and life in general
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Dec 2014
5:54pm, 17 Dec 2014
665 posts
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dan.
Never done the midweek MLR myself, Weds is a MP run for me, just 42 mins. Having said that I do a warmup before our club runs, so Tuesday and Thursday are usually 11-13 miles! Good session Gus At least its complaining less Lou, and as Happy says dropping the reps at the moment is a good plan, you can always increase the speed work later. Are you doing London? In fact, who is at London? |
Dec 2014
7:36pm, 17 Dec 2014
First-time poster!!
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Daz Love
Just read a good chunk of the last few weeks posts (cant go back over the lot!) I am planning to run my first marathon in May. I have run pretty solid for the last 14 months and got up to 16 miles on training runs. In the last 12 months I have done the following races.. Dec 13 - 5m - 34:35 Mar 14 - 10k 41:?? Apr 14 - 5k - 19:25 Jun 14 - 5m - 31:25 Aug 14 - 5k - 17:45 (think it was a touch short on distance) Oct 14 - 10k - 37:21 Oct 14 - 5k - 17:58 Dec 14 - 5m - 29:53 My aim is Sub 3:15 so that I can then get a GFA for London for 2016 (as long as the goalposts don't change) Do you think this is possible on 3-4 runs per week. I will do one day intervals, one day speed, one 8-10 mile decent pace (6:50-7:00 per mile) and a LSR of around 15-20 at 7:30 per mile. Would be interested in peoples thoughts? |
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Dec 2014
7:42pm, 17 Dec 2014
7,796 posts
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Bazoaxe
Your last 3 races show that you have more than enough speed, what isnt clear is how much endurance you have Its possible, but then again, so is a blow up at 20 miles I would be guided by training and if you can do 10 miles at 7mm comfortably, then its possible. I would slow the long run down quite a bit more though. 20 mkles at target MP + 5 seconds is a tough run |
Dec 2014
7:48pm, 17 Dec 2014
2,488 posts
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STOOSH
Hi Daz - welcome to the thread.. Looking at what you've achieved so far i'd say 3.15 is possible but feel that you would need to go for the 4 days but slow down the long run a touch ( probably somewhere between 8.15-30 pace to start with and gently increasing as you go) as you seem to have only run shorter distance and will need to build a bigger endurance base. Which marathon are you in for? |
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