Sub 3Hr Marathon

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FergusG Oct 2016 9:14am, 26 Oct 2016 645 posts	0 FergusG Thanks again for all the feedback folks. The shortage of 20 milers was definitely niggling my conscience, although I took some solace from the fact that my average weekly mileage was higher than that in the run up to Manchester. I reckon I'll lengthen the Sunday Long Runs in the future, and work on a faster section towards the end.
glucotab Oct 2016 5:10pm, 26 Oct 2016 47 posts	0 glucotab You sound like Arthur Lydiard himself there PtB - those Kiwi chaps did a hilly 20 miler every week, didn`t do them any harm. I`m sure that`s the way to go myself ( can`t afford the flights right now, but wouldn`t mind giving their Waitorua route a go sometime).
damo2000 Oct 2016 9:13am, 27 Oct 2016 159 posts	0 damo2000 Sounds like a good plan Fergus, as said by many earlier you are just needing a few tweaks to get under than magic 3hr barrier.
jdarun Oct 2016 2:40am, 31 Oct 2016 1,125 posts	0 jdarun After last weekend's gentle jog I found a other clubs to fun with. First the trail runners were doing a mountain marathon on sat (no way I was ready for that but joined them for the first hour or so) and then on Sunday the track club spanked me on their weekly "social run" which turned out to be rather challenging. 90 mins of sub 8min miling on a hilly off-road course is a little more than I was bargaining for! Well, if I survive the next couple of months I'll be in good shape for Manchester.
postieboy Oct 2016 2:55pm, 31 Oct 2016 3,887 posts	0 postieboy I'm in the early stages of putting my London plan together, ideally I'd like to follow the P&D 70 to 85 mpw plan. In the real world, that won't be possible. There will be 5 to 7 of those weeks where I can actually do the full schedule, childcare permitting. For the rest. I'm looking at cobbling together a mix of 55 to 70 and 70 to 85 on the weeks to suit what I can fit in. Your thoughts would be appreciated.
damo2000 Oct 2016 3:10pm, 31 Oct 2016 166 posts	0 damo2000 I'm aiming at the P&D 55 to 70 but just extending the Sunday long run by a few miles. Swapping runs around so it better fits my schedule. Mon = Mon Tue = Tue Wed = Sat Thur = Thur Fri = Wed Sat = Fri Sun = Sun + a few miles extra. I'm aiming for Manchester so will be a few weeks ahead of you. I did 2:48:22 in Chester with a plan in my head and just ran with how I felt. This will be the first time attempting to follow a plan, but going to give myself the flexibility to change it by listening to my body. Hope to break 2:40 at Manchester. I think (but what the feck do I know) that running the plan and giving everything to the 3 core sessions a week will be just as good as running more miles (well that is what I'm telling myself as no time to do anything else - two young kids and run my own business!).
jdarun Oct 2016 4:26pm, 31 Oct 2016 1,126 posts	0 jdarun Postie, I would just pencil in the harder plan and not worry about missing out a few miles/workouts and having some light weeks. That's what I always do anyway. Obvs it wouldn't work out too well if you started with a 100mpw plan but only ran once or twice a week throughout the season, but your case isn't that extreme.
postieboy Oct 2016 4:53pm, 31 Oct 2016 3,888 posts	0 postieboy Damo, your back end of the week looks pretty hardcore with three big sessions in a row.
jdarun Oct 2016 6:24pm, 31 Oct 2016 1,127 posts	0 jdarun I should also say that the JD schedule is very flexible, just two proper workouts (eg Sunday and midweek) with the rest just easy mileage, towards which I count cycling and swimming time too. I probably did about 3/4 of the main workouts, missed the midweek one every fortnight or so, but did some other racing and stuff.
Bazoaxe Oct 2016 6:28pm, 31 Oct 2016 10,653 posts	0 Bazoaxe Postie, i agree. I usually end up somewhere between the 2 P&D plans and would say ensure you get in the key runs each week and play about with the mileage to make it fit life