Sub 3Hr Marathon

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SKR May 2021 10:22am, 10 May 2021 1,043 posts	0 SKR Thanks WW, i'll check how easy it is to get to from mine.
Rog T May 2021 11:43am, 10 May 2021 662 posts	0 Rog T Brunski - my coach eased me back from 2 weeks out for my half last month. The week leading up to the race I did 25 miles - mostly easy, just one small session on the Wednesday (1 mile HM pace, 5x 1min at 10K pace) x2. The 7 days prior to that I did 41 miles which included one tempo session (a little shorter than usual of 10 mile total inc w/u and c/d) and a 14 mile long run. The 7 days before that was a regular week for me of 48 miles with 16 mile long run and 1 tempo session (of 12 mile including w/u and c/d). It worked nicely for me, felt good on race day and PB'd.
Brunski May 2021 11:47am, 10 May 2021 1,801 posts	0 Brunski Great advice there Rog thanks, that's pretty close to what I was thinking of doing. I may pinch that final week's session as looks a good length and variation of effort 👍
Windsor Wool May 2021 11:55am, 10 May 2021 5,127 posts	0 Windsor Wool
Windsor Wool May 2021 11:58am, 10 May 2021 5,128 posts	0 Windsor Wool Brunski - not sure that I am in any position to give you advice (!) but the blurry pic above is from pretty much the only time I've ever done a HM-specific plan. It's based on a JD plan. Anyway, I initially thought 2 weeks taper sounded like a lot for a HM but when I look at this plan things did ramp down over the 2 weeks prior. Similar to what Rog said really - still a bit of a session in the days before the race but nothing too onerous. Apols it's a bit blurry. Can have another go if you're more interested to see the detail.
Windsor Wool May 2021 12:04pm, 10 May 2021 5,129 posts	0 Windsor Wool and now I look at it that plan contained one of the most horrible sessions I think I've ever really tried: 210 mins threshold (off 1 min) 60 mins easy 210 mins threshold (off 1 min) that must have been the most unpleasant 60 mins of easy running I've ever done basically counting down to the horror of the final 20 min! It didn't go well, I remember. Although I did run a PB at the target race in the end which is I suppose all that matters
jda May 2021 12:11pm, 10 May 2021 10,018 posts	0 jda For my usual "training race" approach during a marathon plan I'd probably keep on training hard up and and including the long run the weekend before so long as it wasn't a brutal session (swap for a plain 20 miles if so), then have a lighter week with a couple of race pace segments. So that would be a 5 day taper. But if I was wanting a proper race effort, I'd not do so much the previous weekend either.
Rog T May 2021 12:12pm, 10 May 2021 663 posts	0 Rog T no probs The recoveries for that session were 2 minutes after the mile, 90 seconds between the minutes and 2 minutes between the 2 sets.
jda May 2021 12:13pm, 10 May 2021 10,019 posts	0 jda WW, that looks a bit like a typical JD hard run. Quite happy that it's some way off for me!
Little Miss Happy May 2021 1:18pm, 10 May 2021 4,521 posts	0 Little Miss Happy Two week taper before a target half for me too. Feel a bit of an imposter posting here with no chance of a sub 3 off my limited training - hope you lot don't mind me hanging around trading on past glories.