The Sub 3:15 Marathon Thread

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Apr 2017
10:55am, 26 Apr 2017
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Huntsman
Can't help but enjoy a pacing debate :-)

I reckon if I ran an even split marathon I wouldn't run my best time.
Apr 2017
10:58am, 26 Apr 2017
12,055 posts
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Fenland (Fenners) Runner
I think if you have training to perfection, the last mile will be the quickest ;-)
Apr 2017
11:08am, 26 Apr 2017
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Huntsman
Nice peacey :-) I'll let them know ;-)
Apr 2017
11:10am, 26 Apr 2017
4,411 posts
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postieboy
My best two run marathons have come with negative splits. My time on Sunday was down to fitness and form rather than good pacing.
Apr 2017
11:20am, 26 Apr 2017
26,606 posts
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HappyG(rrr)
A random sample of 23 runners from 2:34 to 2:34 finishers on Sunday shows an ave pos split of 3:19. All are club bar 3, most 18-39, but 3 40-44 and 2 x 45-49.

Supports Hunts's statement. But without knowing their other race results, their training and hence their "potential" can't know if they ran their "best" race. Statto! :-) G
Apr 2017
11:21am, 26 Apr 2017
26,607 posts
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HappyG(rrr)
2:32 to 2:34
Apr 2017
11:23am, 26 Apr 2017
4,840 posts
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Jovi Runner
A mate of mine who used to run College sport in US (he was a top level track athlete in his younger days) and subsequently ran many marathons advised me never to contemplate speeding up until mile 16 in a marathon. He advised that the first 16m should never be at a faster pace than the average you want to finish in. If you are feeling fresh at 16m you can increase the pace and if not then try and hang on. Since I started listening to him I finally managed to get under 3:30 & then went on to 3:21 & then 3:18. Prior to that I had tried to bank miles and faded at anything between 17 & 25!
Apr 2017
11:27am, 26 Apr 2017
5,304 posts
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Huntsman
Nice stats HappyG.

Also, on Sunday Paula Radcliffe mentioned that she felt the 2nd half of London was the faster section.

What I'm not going to argue for is a positive split over 5 minutes as that's becoming a really painful experience at sub 3:15 to sub 3 pace. 2:32 to 2:34 averaged 3:19 slow down so 3-4 minutes for sub 3 & sub 3:15?
Apr 2017
11:27am, 26 Apr 2017
26,608 posts
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HappyG(rrr)
Multiplying up to 3:14, that would be a 4 min pos split i.e. 1:35 half, 1:39 second half.

It could be psychological as well. When you feel you are going, you can drop off a cliff. That's why I'm so impressed with Bazo and others who still push on and get a great time, even when they know that they're not going to hit their A target. Respect. :-) G
Apr 2017
11:29am, 26 Apr 2017
5,306 posts
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Huntsman
That's where I think A, B & C goals are vital.

That's my pacing sorted for next year then, cheers HappyG :-)

About This Thread

Maintained by Windsor Wool
For those who want to go sub 3.15 in a marathon and/or those that have already done it and want to give advice. Share your journey or help someone else's! here.

2024 declarations:

Milan 7/4: Charles
Manchester 14/4: allmatthew, Fergus
Rotterdam 14/4: Akie
Christchurch NZ 21/4: Mark J
London 21/4: KS, larkim
Boston UK 28/4: SJA
Copenhagen 5/5: bowman

-----------------------------
2023 sub 3:15s:

Bowman: 3:06:57 (Växjö), 3:09 (Jönköping)
charlesvdw: 3:03:33 (Berlin), 3:07:55 (London)
chrismean: 3:12:45 (London)
FergusG: 3:13:41 (Manchester)
JDA: 2:52:48 (Manchester)
larkim: 3:09:30 (London)
Rossco: 3:05:15 (NYC)
WW: 3:05:45 (Manchester)

Other very notable 2023 performances:

allmatthew: 3:17:40 (Manchester)
Clare: 3:16:59 (London)
KS: 3:35:13 (London)
tipsku: 3:29:36 (Leipzig)

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  • goals
  • marathon
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