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The Sub 3:15 Marathon Thread

1 lurker | 336 watchers
BS
Sep 2015
11:10pm, 3 Sep 2015
3,058 posts
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BS
Nice sessions folks, all looking good. Good luck too.

Meanwhile I'm on a bit of a Dog-Running streak, Bow and myself have ran at least 5k each of the days in September. Wonder if we can keep it going. No big miles for me for another while, just weekly trips to the Physio and I'm starting to look at bikes again.
Sep 2015
12:06am, 4 Sep 2015
96 posts
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donran
6x 1k with 2 min recoveries for me tonight. Haven't done anything like that for a while.

Not sure the 7 mile warmup and 4 mile cool down either side of it were my best idea ever but we shall see.
Sep 2015
3:04pm, 4 Sep 2015
5,031 posts
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paul the builder
What are deficit deadlifts?

Good to see some running BS. Some running can always slowly and gently be turned in to quite a lot of running, with patience.

Postie - from the tempo you ran a while back, and I wrote "well below 1:30 shape" somewhere in the thread, my guess was that 6:35 or 6:40 looked like HM pace, depending on how hard that tempo was. I'd be preparing to run hard and empty the tanks, but I would also want this race to be a confidence boost - and for me, finishing strong rather than fading is the key to that. Even if the finish time might be similar. I'd settle in to 6:35-6:40 pace for 5m, and then see how you feel. Don't clock anything too fast early on.
Sep 2015
6:51pm, 4 Sep 2015
2,676 posts
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postieboy
I'm very confident of maintaining a 6.35 to 6.40 pace for a half marathon. Which translates to 1:27ish. Any faster, well I don't know unless I try. It's been years since I've been in the shape and actually attempted to run a really quick half.
Sep 2015
6:59pm, 4 Sep 2015
6,933 posts
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LouLou
Paul - deficit deadlift involves standing on a plate and forces upper back into a better position. I've got stuck at 72.5kg as I've got a rubbish upper back. Senga the shot putter not been discovered yet ;)

Game on for tomorrow G and Bazo - had a rest day today - currently walking round the streets of edinburgh trying to get rid of sore Glutes!! And source a good cup of coffee before finishing my presentation!!!
Sep 2015
7:33pm, 4 Sep 2015
8,903 posts
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Bazoaxe
nervous bazo :-(
BS
Sep 2015
8:46pm, 4 Sep 2015
3,059 posts
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BS
Have I missed it or has it been posted already? Maybe PTB could confirm if this is a Happy Birthday to himself. Hope you had a good one.
Sep 2015
8:06am, 5 Sep 2015
6,934 posts
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LouLou
Not all that sprightly but I'm alive and shall be heading to parkrun soon.... I think the guys will destroy me today!!
Sep 2015
11:11am, 5 Sep 2015
8,904 posts
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Bazoaxe
Good to see Lou and Happy this morning, fair to say that there were some changes of places during the run.

19:36 for me, 3 seconds down on last week, but today was harder with a stronger wind. Interestingly my heart rate was lower this week so apparently I didnt push as hard, but it felt like I did.

Will leave the others to report how they did.
Sep 2015
11:16am, 5 Sep 2015
6,935 posts
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LouLou
I had a good first half then died when I turned into the wind - 20.09 I think for me. Progressive run... 6.06, 6.24, 6.49. The combination of red wine, champagne and gin may have destroyed any chance of a fast run ;) Pleased enough considering my warm up felt tough with 5k done in 26.40!!!

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
York 19 Oct: PJH

2025 achievers:
Charles 3:07 @ Ghent
Mark 3:07 @ Christchurch
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  • marathon
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