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The Sub 3:15 Marathon Thread

1 lurker | 337 watchers
Mark J 🇳🇿
Mark J 🇳🇿
5 May
10:11pm, 5 May 2025
9,116 posts
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Mark J 🇳🇿
HappyG(rrr) wrote:Your times and training commitment are impressive Mark. Very inspiring for me as I'm in same age bracket but nowhere near your times. G


Very kind of you to say so, thank you. You said the magic word there, commitment. That's been the key to my improvement over the last couple of years. I'm not a naturally gifted runner at all. A short arse who was slightly over-weight. I just run a lot more than I used to and I follow plans, pretty much to the letter, barring life getting in the way, of course. I'm also fortunate that I can get a lot of my runs in at lunchtime, at work as that's mildly flexible. That makes a big difference from a best use of time perspective.
Mark J 🇳🇿
Mark J 🇳🇿
5 May
10:15pm, 5 May 2025
9,117 posts
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Mark J 🇳🇿
SH_UK wrote:@Mark J 🇳🇿 not sure if Oct is on as meant to be heading to Dresden for a half but always up for a training plan or two to get ball rolling.


@SH_UK anything I can do help, just ask.
SH_UK
SH_UK
5 May
10:24pm, 5 May 2025
193 posts
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SH_UK
@Mark J 🇳🇿 recommendations for a training plan?
Mark J 🇳🇿
Mark J 🇳🇿
5 May
10:40pm, 5 May 2025
9,119 posts
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Mark J 🇳🇿
SH_UK wrote:@Mark J 🇳🇿 recommendations for a training plan?


What are you after in terms of distance, rough target time and number of runs per week?

Ben Parkes plans are great!
SH_UK
SH_UK
6 May
5:37am, 6 May 2025
194 posts
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SH_UK
@Mark J 🇳🇿 runs 7-8 a week (2 double days) is what I aim for with a 70-80km target if work doesn’t get in the way.

I think I’ve a couple of Ben Parkes plans somewhere.. I’ll dig them out 🤔

Aims low 1:30’s (or under for half) & sub 3:15 (full)
Windsor Wool
Windsor Wool
6 May
9:18am, 6 May 2025
6,755 posts
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Windsor Wool
What kind of plans have you tried in the past SH? It looks like you’ve been running for quite some time - do you have any ideas on what your body responds best to?

There are just so many plans out there. P&D and Daniels have been popular on this thread for a long time but even they are quite different and if you’ve got experience then it’s good to start from there with recommendations.
SH_UK
SH_UK
6 May
9:21am, 6 May 2025
198 posts
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SH_UK
@Windsor Wool morning.. High (for me) & consistent mileage works so no issues with plans as run most days though I need to get my head round the improving of speed work
Windsor Wool
Windsor Wool
6 May
10:04am, 6 May 2025
6,756 posts
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Windsor Wool
Looked at your log and races a little more and I’m sure that you’re well placed to advise yourself! Lots of strong performances.

I think that many of us improved our HM / marathon times by incorporating a fair amount of threshold and mara pace in to our training. I spent a few years on P&D and got some improvements but in the end I reached my best by getting more in to Daniels and finding ways to run MP or a bit quicker on tired legs in training. You could take a look at those and try and incorporate some of the sessions in to your existing routine.

Everything I read says that those of us over 50 should be doing strength training too. I’ve been trying to do a bit this year and enjoy a bit of variety.
SH_UK
SH_UK
6 May
11:25am, 6 May 2025
200 posts
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SH_UK
@Windsor Wool a few tweaks here & there will hopefully head me in the right direction & thanks.
Mark J 🇳🇿
Mark J 🇳🇿
6 May
12:13pm, 6 May 2025
9,124 posts
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Mark J 🇳🇿
SH_UK wrote:@Windsor Wool a few tweaks here & there will hopefully head me in the right direction & thanks.


I second what @Windsor Wool says. But you know that already, too. 🙃

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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.

2025 targets:

Chicago 12 Oct: Mark
Abingdon 19 Oct: Clare

2025 achievers:
Charles 3:07 @ Ghent
Mark 3:07 @ Christchurch
  • Show full description...

Related Threads

  • goals
  • marathon
  • sub
  • support
  • training

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