Sub 5 hours

Slow, steady but determined.

41 to 60 of 60,643 messages
13/10/2004 at 16:13
I would just like to do an 11 minute mile marathon. I had planned to do this last year and all through training I was on course to do it. My plan was to link up with the RW 11 min mile pace group - I couldn't find them and unfortunately it was all down hill from there!
13/10/2004 at 16:18
Pix - I think you're mad (sorry) to attempt this training programme when the paces are too fast for you. I could follow a sub 4 hr plan but it wouldn't make me a sub 4 hr runner unless the training paces are right for me.

Also Xmas is too late for you to start a 17 week plan, that allows you no time in case you get a cold or a niggle. Allow 2 to 3 weeks for that.

May I suggest you go to use the pace calculator, put in your most recent race time that you think honestly reflected your current fitness. Then use those recommended paces to train at. If when you start your 17 wk plan you are not at the pace on the 4.45 plan (and you would probably need to be running much faster than that as long runs must be run at a slow easy pace) then I suggest you adjust the plan to suit your speeds.
13/10/2004 at 16:22
16 x 400 does sound a lot, but it seems to me that they are "relatively" slow for the target time. 2.25-2.35 per 400 is about 10 min miling.

I was thinking of doing yasso 800s - where you build up to 10 x 800. For a 4h45m marathon, you would do the 800m in 4m45s (ie. 9.30 min miles) with a 4.45 jog recovery.

So compared to that, the 16x400 doesn't sound so bad.

Mind you, last time I only got as far as 5 x 800 before deciding I couldn't cope with anything resembling speedwork and just concentrated on distance.

13/10/2004 at 16:23
Maz - I assume you were looking for the pacers at Edinburgh - I haven't done that one and it may be a long time before I do having just found out how much they intend to charge as an entry fee.

When's your next marathon? Perhaps your next goal should be 12 min miles, that would give you a finishing time of 5.15 a big chunk off your PB and a big step nearer your goal
13/10/2004 at 16:32
What I was doing Yasso's before doing Abingdon I was doing 800 in about 4.40 and sometimes managed 4.30, I have broken 2 mins for 400 on several ocasions but not for a while.

I think if you are finding the pace a bit too tough for intervals add some time to the recovery periods or break up the intervals into sets so you could do 4 x 4 with double recovery time between sets.

EP have you ever timed yourself doing a 400 around a track, maybe the place to start to see if the paces outlined are good for you. Remember all good training plans are adaptable.
13/10/2004 at 16:37
There are no pacers at Edinburgh. It was FLM I was lookin for them. Next marathon is FLM this year. I can quite easily do 11 min miles for my 20 mile run in training. I just don't know what goes wrong in races. I'm quite confident that I can do sub-5 this year. For a start I aim to be 3 stone lighter than I was at last year's race.
13/10/2004 at 16:45
all i have to do is not walk
thats all
13/10/2004 at 16:55
Hippo - you make it sound so simple!

Pix - if we were sane we wouldn't be doing this, everyone thinks I'm mad - utterly, totally, completely -

maz - that's a hell of a secret weapon, losing 3 stone. You'll do it easy then.
13/10/2004 at 17:14
it IS simple

if i can do what i did at Cardiff, and keep on going, ill break sub 5
13/10/2004 at 17:26
Hi guys mind if I join in?

Have applied for FLM which will be my first marathon so fingers crossed. Up till now only done shorter races with 10ks end of this year, and will be doing a couple of 10M Jan/Feb, first 1/2M end of Feb and a 20M in March.

I was hoping for a sub 5 hour Marathon but having read the thread maybe this is a bit ambitious for a first timer?

Pixie any chance you could email me that training programme aswell please? Cheers
iron fraggle    pirate
13/10/2004 at 17:37
PIx can you mail me that 4.45 programme too please?
13/10/2004 at 17:50
Hi Fraggle. What's your marathon time at the moment?
iron fraggle    pirate
13/10/2004 at 17:54
not done one yet! flm will be my first! was aiming for sub5, and in my wildest dreams sub4.30
13/10/2004 at 18:01
Yes it will be my first aswell - that's if I get a place (fingers crossed) Anything under 5 will be great but really will be happy just to finish it.

13/10/2004 at 18:07
Ooh, just noticed your angel really is singing, SA. How sweet.

5 hours is realistic for a first marathon if you can get the training right. That's always been my problem - I just haven't managed to get a full 6 months of consistent training since I started running.

Of course, natural talent is a bonus, and I don't have much of that either :o)
13/10/2004 at 18:07
but you will now, wont you Nessie
debbo    pirate
13/10/2004 at 18:09
Marathon Maz - I'm aiming for 4.48 too. I did Edinburgh this year in 5.24 and Loch Ness in 4.58.

I am going to stick to a plan similar to Nessie's - BT runs and longer BT runs at the weekend until January then maybe try to do some speedy stuff (but no mad 16x400 reps!!) and a couple of halfs.

Jane - there is a 20 mile race in Dunbar in May I think (pre-Edinburgh) but I think there is a cut-off. I looked at it this year but decided I was too slow.
13/10/2004 at 18:10

PBs all the way for me now.

13/10/2004 at 18:11
Hippo prods thigh experimentally

spose i should get this seen to really
13/10/2004 at 18:13
At the risk of sounding really thick - what is a BT run please?
41 to 60 of 60,643 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW competitions

RW Forums