Sub 3Hr Marathon

1 lurker | 299 watchers

damo2000 Dec 2016 2:28pm, 5 Dec 2016 204 posts	0 damo2000 Dito at 6:30am this morning in Edin, but I decided to wear gloves, you should try them Chris!
Windsor Wool Dec 2016 2:49pm, 5 Dec 2016 2,723 posts	0 Windsor Wool bloody hell Baz, which of the JD plans is that? Hope you're over the lurgy quickly BTW.
Chris Dec 2016 4:03pm, 5 Dec 2016 545 posts	0 Chris I did have gloves on Damo (and sleeves pulled over them too), I just suffer with cold hands for some reason
Daz Love Dec 2016 4:04pm, 5 Dec 2016 452 posts	0 Daz Love On the P&D Plans what paces do people tend to train at? From what I have read for a sub 3 attempt it would be around the following:- Medium Long - 7:25 - 8:05 Long - 7:45 - 8:15 Recovery - 8:45 Tempo - 6:25 What do people do for General Aerobic?
postieboy Dec 2016 4:29pm, 5 Dec 2016 4,015 posts	0 postieboy General Aerobic would be similar to a medium long run. My recovery run pace is probably 8 to 8.30 depending on how I feel and conditions.
jdarun Dec 2016 5:57pm, 5 Dec 2016 1,174 posts	0 jdarun My standard running speed is about 8-8:20mm on the rolling terrain round where I live, very much at the low end of that on flatter ground. That goes for pretty much any running that doesn't have a specific speed goal (ie that isn't threshold intervals or MP).
Huntsman Dec 2016 6:46pm, 5 Dec 2016 4,611 posts	0 Huntsman I run the different runs on HR.
Bazoaxe Dec 2016 7:11pm, 5 Dec 2016 10,743 posts	0 Bazoaxe WW, its the 12 week plan. I think I must have picked up a misprint as all the plans I look at are tough, very tough, unless its the 40-50 miles per week range On paces, recovery for me would be 9mm pace minimum, depending how I feel. General running would be slower as well, not 8:20mm, but then I am not aiming at 2:55
Daz Love Dec 2016 8:31pm, 5 Dec 2016 453 posts	0 Daz Love Cheers All.
Windsor Wool Dec 2016 10:02pm, 5 Dec 2016 2,724 posts	0 Windsor Wool I have 3rd edition but that plan is in there Baz, deep in the back where the more average athletes don't dare to look! Oh well, it's only 12 weeks, you can commit to anything for 12 weeks! You'all be fine. Daz - I am boring about this but I'all make normal point about p&d specifying that LR and MLRs should be at MP+20% by halfway, trending down to MP+10% for the last few miles. I know I really benefitted from those midweek 15 milers starting out at 8s, getting down close to 7s at the end of the run.