Sub 4:30 anyone?

just 10:18mm's

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21/10/2013 at 23:32

If there is already a sub 4:30 Marathon thread then my apoligies, I did search (honest).

So, me, 54yr old guy that's been running about 16 months and did Loch Ness in September in 4:55:02 so am guessing as I'm new the jump to a sub 4:30 could be on the cards? (it's only 58 seconds/mile faster than my first Marathon).

I've signed up for the Lochaber Marathon in April 2014 and whilst it's in the Highlands it is remarkably flat (shame that I don't have any flat areas close to home).

Anybody else want to go sub 4:30 by the Spring?

 

22/10/2013 at 09:57

I'll join, but I'm looking to go sub 4:00. My fastest so far has been 4:35 hilly trail in horrendous conditions.

Did you complete by running all the way at a constant pace or did you start fast, fade and end up walking?

22/10/2013 at 10:21

hi Tim, a sub 4 might be a goal for me in the future but that's a long way off.

Nope, I had to take walk breaks as my knees started playing up around the 13 mile mark - my knees gave in  My next Marathon is very flat so hope to be able to 'run' at a steady pace. When walk breaks started I was on time for a sub 4:30 (my A goal). 

I've been following the HADD phase 1 Heart Rate training for 4 months and merged that with a Hal Higdon plan so hope to be better prepared this time

22/10/2013 at 11:10

What length was your longest training run? If you're following HADD it should have been very slow. Any idea why your knees gave in?

22/10/2013 at 11:16

Im doing the Rock n Roll marathon in Liverpool in May so Ill join this, a sub 4:30 is my aim also, my 1st marathon though so maybe a bit optimistic!

22/10/2013 at 11:44

I keep attempting (and failing) to sub 4.30 - next attempt will be Barcelona in March so count me in

22/10/2013 at 13:19

Welcome Dan I did think about liverpool as well but decided to run nearer to home.

Keggy, how many marathons have you done then? and are you close to 4:30?

Tim, I missed my last long run but managed 3 20 milersand 2 16's. I think my knees went either due to the long declines in the first 7 miles or (more likely) the next 6 flat miles as I'm not used to flattish terrain (yet). I hope to be better prepared next time  

22/10/2013 at 14:33

I've just got a place at London in 2014.  I ran the Birmingham half in 2hr 15 on Sunday so I know I will need to put in some hard work in the next 6 months but I'm hoping I can do 4.5 hours in London

22/10/2013 at 16:21

Congratulations Ejjie And providing you do put in the work am sure sub 4:30 is achievable. 

23/10/2013 at 09:36
Hi everyone, I'm hoping to go 4:15 but realistically sub 4:30 I'll be happy. I did brighton in 2011 in 5:08. I stayed withy friend until 16 miles then left her coz my bf in the crowd shouted at me! I'm glad I did thoughts I still finished 40mins quicker than she did - note to new runners: don't train mostly t night if ur run is in the morning! It was ridiculously hot and she wasn't prepared for it. Saying that the slow pace probably helped me to continue and not hurt at all during or after. We had planned to do 4 miles jogging then walk through water stations then jog again.

This time I have a place in London - first attempt *sorry to those who have been trying for years with no success. (My friend being one of those isn't very impressed!) I haven't really kept up with running since but have being going to the gym so still relatively fit. No idea if I can do anywhere near 4:15 let alone 4:30! I'm building up some base mileage before I start a plan officially.

Good luck to us all! I have a feeling a cold, wet winter is going to test us to see how much we actually want these times
23/10/2013 at 09:37
I apologise for my writing - phone likes to correct words and I can't see properly through the cracks in my screen!
23/10/2013 at 10:59

I got a ballot place for London on my first attempt. It will be my first marathon. Would be over the moon with sub-4:30 and can't wait to start training.

23/10/2013 at 11:11

Hi Bam and stop running away - congratulations to you both for getting ballot places  

Bam, it's good to have an A and B target, my A target was to finish my first Marathon and the B was sub 5.

sra (ok, I'm lazy) nothing stopping you going out now and building some easy base miles in preparation for training

Have any of you got your training plans worked out? I've 'created' my own (some would say bastardised it) and it's a mix of Hal Higdon and HADDing. Its an 18 week plan and have added 3 weeks to it for injury/sickness/lazyitus A little adventurous for me at 6 days/week but prepared to drop the odd easy mileage day if it gets too much

23/10/2013 at 12:53

eeek Andi your getting a whole group together!! I need to get running again! (damn my little moo cow)

23/10/2013 at 14:01

Hi Andi, well I've also concocted my own plan from looking at lots of different other ones, getting confused and then laying out what needs to be included and what I can achieve.

Basically I'm doing:

Mon - rest/cross train day

Tues - easy run - approx. half to two thirds my long run. currently 1min slower than marathon pace but will drop to 30-45 once done a couple of weeks

Weds - rest

Thurs - fartlek/hill reps - will alternate these weekly

Fri - rest

Sat - threshold run - not 100% sure on what the pace should be but am aiming at half marathon pace - 10 min warm up, 10 min threshold, 10 min cool down. This will increase as time goes on. Every 3rd week will do a parkrun

Sun - long slow run - starting off with time on feet, did 60 mins in torrential rain/wind just gone and did 5.1 miles....hopefully will eventually get to 10.30 per mile pace.

Will just see how this pans out for me!

23/10/2013 at 14:02

Trying to get used to this RW forum and I lost this thread yesterday! 

@Andi - Barcelona will be my 10th marathon and I'm still not getting close to the elusive 4.30 .  I tried at Chester the other week but someone stuck a bluddy hill in at 16½ miles which totally screwed me up!  I'm working on my plan - any suggestions gratefully received (unless it's the "run faster" one )

23/10/2013 at 15:00

Hi Andi. Am concentrating for the next few weeks on consistency in my running and building up my strength with yoga and swimming.

I have devised a plan which is an amalgamation of a RunKeeper plan and a Hal Higdon plan. It is 16 weeks long, so I start training proper in Christmas week, which I am really looking forward to! Five runs a week, including one long and one tempo.

23/10/2013 at 16:46
Bam86 wrote (see)

Hi Andi, well I've also concocted my own plan from looking at lots of different other ones, getting confused and then laying out what needs to be included and what I can achieve.

Basically I'm doing:

Mon - rest/cross train day

Tues - easy run - approx. half to two thirds my long run. currently 1min slower than marathon pace but will drop to 30-45 once done a couple of weeks

Weds - rest

Thurs - fartlek/hill reps - will alternate these weekly

Fri - rest

Sat - threshold run - not 100% sure on what the pace should be but am aiming at half marathon pace - 10 min warm up, 10 min threshold, 10 min cool down. This will increase as time goes on. Every 3rd week will do a parkrun

Sun - long slow run - starting off with time on feet, did 60 mins in torrential rain/wind just gone and did 5.1 miles....hopefully will eventually get to 10.30 per mile pace.

Will just see how this pans out for me!

You need to understand what the purpose of your runs are. 

A long run of 5.1 miles seems a bit strange if you are also doing threshold, fartlek and hill reps. 

Concentrate on getting miles in your legs rather than speed work. The speed will come. 

Don't worry about people who say long runs should only be a certain %age of your weekly distance. We're talking about marathon training here. 

My long runs are twice a week, one 13-20 miles and one 10miles. Then 3 6mile easy runs and one 6x1000m interval session. But I'm aiming for 3:45. 

Build up distance slowly, run as many miles has you can, the speed will come later. 

23/10/2013 at 17:43

lol booktrunk, the sub title of this thread was going to be Andi  V  Booktrunk but have a sneaking feeling a 4:30 will be easy for you next time out (it's a long way till our headsup in September mind).

Bam, txs for you plan and as you say, see how it pans out, it's your plan so do with it what you want. Tim mentioned your 5.1 mile long run, I guess your working on time rather than distance and this will build as the weeks go by? Personally I'd like to see that at least a 10 miler when training starts proper?

Keggy, I know what you mean about the forum, parts of it are in need of fixing. If you go to the Spring Marathon section am hoping it stays on the first page

lol at the hill at Chester, I've not run it but heard many people moan about the hill. 10 Marathon is a decent total! what do you think is stopping you going sub 4:30? are you getting closer?

sra, good call on the base building I need to do some core work this time as well as I'm sure it helps keep good form for longer Starting your plan Christmas week might see you fall behind at the start (if you anything like me), Why not start it a couple of weeks early and if you don't miss any training you can just repeat the 2 weeks before taper starts

Tim, for my first Marathon I did no speed training at all and most of my runs were around 60-80 minutes with 1 lsr (12-20). This time I'll have an 80% MHR run of up to 11 miles, am working on building that up, 2 3 mile easy runs @70% (transitioning to bikilas) a MLR up to 15 miles (73%) a race pace run building to 10 miles and a LSR between 10-20 miles. Once finalised I'll pop a screen print on here.

23/10/2013 at 17:53

I'm confident that Christmas won't get in the way of running. In fact, I have a race on Boxing Day and solid plans for runs on Christmas Day and New Year's Day that I am really looking forward to.

If I get struck down by illness or injury along the way I'll just have to cope with it as best I can.

December will be very much focused on quality runs anyway. And getting used to the cold and rain!

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