Sub 3Hr Marathon

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Bazoaxe Nov 2015 3:46pm, 4 Nov 2015 9,202 posts	0 Bazoaxe 38:49 at 10k just after 1:24:08 for me converted to 3:00:57 so personally I think I need to be about 38:30 and 1:23:30 to be sure of sub three shape. That said we are all different as people like Joe and others have converted to sub 3 off slower halfs and 10ks
jdarun Nov 2015 4:54pm, 4 Nov 2015 437 posts	0 jdarun Paul, I haven't run 39:00 for a 10k! Though I like to think I probably could on a good day. I reckon most sub3 runners do about 38 for a 10 but there's plenty of variation.
J2R Nov 2015 5:01pm, 4 Nov 2015 194 posts	0 J2R McMillan gives 38:22, but I have to say that for me that's a little slow - I had to be running rather faster 10K's than that before I was in with a serious chance of a sub-3, although I did run 3:08 with a then 10K PB of 39 something. Interestingly, this year, my times at the longer distances (although I've not raced further than HM this year) do match more closely than they used to what they should be according to my shorter races - in fact they might even have begun to swing in favour of the long races now. I ran 1:20:12 for the HM a couple of months ago, which McMillan makes equivalent to a 35:58 10K. I ran 36:08 earlier in the summer, so not that far out, but still suggests longer works better for me. I put that down to running a lot more miles, a lot more consistently this year.
paul the builder Nov 2015 5:04pm, 4 Nov 2015 5,173 posts	0 paul the builder jda - that's my point. I said if one couldn't, not hasn't.
jdarun Nov 2015 11:23am, 5 Nov 2015 440 posts	0 jdarun Yes, well we might find out on Boxing Day if my self-confidence is justified...though at that time of year a lot depends on the weather. But I did get a pb (in fact I think it was my first sub-40) at the same event a couple of years ago. I'm back in proper training now, not exactly started the marathon plan but hoping to get round a ~3h fell race on the 14th. Planning on a 2h30 run this weekend, haven't gone that far in a long time.
HappyG(rrr) Nov 2015 12:20pm, 6 Nov 2015 25,123 posts	0 HappyG(rrr) The other factor I'd say is newness to running (and youth!) The new runner and younger runner, can do all kinds of crazy conversions. An older runner, whose been doing this lark for 5 years or more and is close to their limits with consistent training, may know within 10 or 30 seconds how they convert from one distance to another. And also how their training indicates their shape for a target race. For a relatively newer runner, or for those who run unusual patterns (ultras, multi marathoners etc.) I'd say the variation can be quite considerable and you can great marathon success of relatively mediocre 10K and half results. Or vice versa, you can be a super speedy 5K or 10Ker and still miss your marathon target by a big chunk! Train long and hard, stick to the paces that P&D or any other structured programme recommends, rest well in between, avoid injury execute your race sensibly and you'll do great! G (3:02 off 1:28, but then got 1:23 and 37:17 in the 5 weeks before my 2:58, so what do I know?!)
glucotab Nov 2015 7:49pm, 16 Nov 2015 14 posts	0 glucotab switching to hydration as my new way to keep doing endurance runs - buying a Nathan 2L Hydration pack. Someone said that blood is 90% water, so lose a coupla kilos of water and that`s a lot less blood to the brain, let alone muscles. Having to carry 2 kilos of water in training`s an okay thought I guess, hopefully used to that when the event arrives.
Chris Nov 2015 7:54pm, 16 Nov 2015 372 posts	0 Chris I've never been any good at drinking fluids on a long run. Having a camelbak certainly helped but I should probably still drink more
Chris Nov 2015 7:57pm, 16 Nov 2015 373 posts	0 Chris That's me done race wise for this year so the focus will soon turn to London next year. I'm planning on having 2 weeks rest and then some plodding in December before I start upping the ante in the new year. In the past few years I've just kept going and I'm thinking that's why I've struggled with niggles this year. Is an easy end to the year a good idea or should I do a decent level of miles in December ?
jdarun Nov 2015 8:50pm, 16 Nov 2015 458 posts	0 jdarun I take a single bottle full on long runs - about 650ml I think. (That's discounting my summer runs in Japan where I'd stop at vending machines too.) Helps to get down the food that I usually snack on about every 20-30 mins. This might not be strictly necessary for a normal long run in the winter but I reckon that as I'll be doing that on race day, might as well practice. I'm still looking for the perfect drinking procedure, I feel like I don't do very well with the cups that are usually to be found. On a hot day I'll grab two, take a big gulp from one and pour the rest of it over my head and hope to sip from the other over the next min or two. Chris, how about doing something different that maintains basic fitness while maybe building other strengths. Fell running, cross-country, cycling? Anything to avoid the monotonous over-use and high joint impact risks of plain old road running day after day.