Sub 3Hr Marathon

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Boab Feb 2015 7:45am, 25 Feb 2015 7,782 posts	0 Boab Good post Tom, I have a question. You mention now that the focus is coming away from hills and adding in, what looks to me, to be a lot of MP to threshold work. This makes sense from a specificty stand point. But then you mention that if you use a track then the focus is on VO2Max. Why would there be a different energy system focus for those who have access to a track, if the end goal (the marathon) is the same? Cheers.
redeaston Feb 2015 10:02am, 25 Feb 2015 423 posts	0 redeaston Thought I best de-lurk as a sub-3 is one of my goals for this year. I am doing my first marathon on the 17th May at Windermere. Going sub-3 on this one is going to be tough but the training is going well so far and I just did the hilly Liversedge half in 1:23:22 so I think I have a outside chance. I have also entered the York Marathon in October so that’s going to be the main attempt hopefully using what I learned the first time round. I have been reading through the thread (admittedly not every page) to pick up some additional tips. What would folks list as their main key session apart from the long run.
tom_craggs Feb 2015 10:20am, 25 Feb 2015 2,751 posts	0 tom_craggs Like I said I don't believe track work (read harder interval work) is essential for many marathon runners (it can be for many though). The point re. Vo2 is that if you are doing track work to complement other sessions it's really the last element to put in. If you are the focus on this phase for me is work just over anaerobic threshold (genuine vo2 sessions at 5-10km effort) thus also helping running economy rather than sessions like yassos or 12-16 x 400m from too long recoverys (I've even see loads of 200s and 300s in some people's training). Whilst arguably there could be benefit in getting some leg speed developed whilst doing a lot of slower mileage these harder sessions and longn recoveries are less marathon specific that vo2 work just over anerobic threshold. Getting closer to the marathon 400s are there to challenge threshold or marathon effort at the end of the session.
Chris Feb 2015 11:16am, 25 Feb 2015 276 posts	0 Chris Thanks for the input TC, it reminds me that my training needs to include more threshold stuff. I've just released I have a 20 miler 5 weeks before my marathon. I'm assuming it will be a bad idea to race that flat out but should MP be ok? Thats if I can resist the urge to race.
Huntsman Feb 2015 11:54am, 25 Feb 2015 1,396 posts	0 Huntsman Chris look at TC's post a couple of pages back about NOT running 20miles at MP.
davelord Feb 2015 12:44pm, 25 Feb 2015 223 posts	0 davelord Very interesting post TC thanks , RedEaston Windermere is not really hilly couple of nasty little kicks but i think it is quite fast really. 1.23 at Liversedge is a cracking time and I think you are well placed for sub 3 even at Windermere. have a visit and Recce the route if possible , I have a garmin profile for Windermere if you want one
redeaston Feb 2015 4:24pm, 25 Feb 2015 424 posts	0 redeaston I grew up in Windermere and my mum still lives there so I have a good idea of the route. I am planning on going up and cycling it at some point.
redeaston Feb 2015 4:30pm, 25 Feb 2015 425 posts	0 redeaston Just spotted that you are doing both Windermere and York Davelord.
baz p Feb 2015 4:53pm, 25 Feb 2015 1,859 posts	0 baz p nice on mate
davelord Feb 2015 5:04pm, 25 Feb 2015 224 posts	0 davelord Hi RedEaston Windermere will be for fun if I do it , depends on legs after Manchester I am unfortunatley about 4 weeks behind on training due to earlier manflu so will be looking to just sneak under 3 at Manchester then go for pb at York