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Hi just looking for some tips from anyone who has improved their marathon time from ~4hours  (my pb is 3.58) to 3.30ish in the space of 6 months or so?

I have a marathon in a few weeks, I think I'm in about 3.50 shape, but want to do an autumn marathon and really crank up the training to get a 3.30 time. I think this is realistic as I currently only train ~4 times per week (sometimes only fit 3 runs in a busy work week) and probably could do better sessions, add in core work etc.I have spare time this summer to put in more effort.

For people who have made this improvement, what sessions/changes/mileage etc really made the difference??I am not looking for a 3.30 training plan, more personal tips from people who have improved

I'd be really  keen to know too......anyone have any advice?

Looking for some quick advice. I am doing VLM next Sunday, doing 8 miles today as my last "long run" and was planning to run my local parkrun tomorrow, followed by 2xshort marathon paced runs next Tues and Thurs.

The competitive side of me wants to race the parkrun as i usually come in the first 5-10 women,but is this stupid given the proximity to the marathon? Its only 5k so doubt I will over exert myself, but would it be better to run it at marathon pace, or just to jog it?

thanks