I haven't much experience but I wonder whether what suits one person may not suit another. Hence one person can try andyc209's approach and blow up really badly (much more than a 5 minute positive split in andy's case). It may even be that most people trying this approach would fare much worse and there be a substantially worse positive split. For others an even pace may be the best approach and for others a negative split approach may be better. It's a case of finding out (through experience) which pacing strategy works best for you.
At Chester I suspect I could run 7 min miles for quite a bit but I'm concerned that the slowdown will be greater than if I start at 7.10. I'll start at 7.10 and I'm hoping that I'm a 'negative split' person and my second half will be better than the first!
Thanks. It's interesting that you both set off at a pace that would give you "time in the bank". That approach doesn't appear to work with everyone and some who try it can blow up spectactularly. I'm running Chester this Sunday and whilst I'm not aiming for a sub 3 I am going for about 3.10 and I'm not sure whether to go for even pacing, a fast start and slow finish or negative split.
For those that ran a sub 3 can I ask what pace you went out at - was it a sub 3 hour pace and you got slower over the 26.2 miles, or did you start out a little slower and speed up?
I would be really interested to know what pace you decided to start with and why you chose that pace i.e. was it based on something like the McMillan calculater, or did you decide that you wanted to try and run sub 3 and so you started at 06.50 ish pace?
Forgive me for not reading all the previous posts to try and get the answer to my question. I've looking for a sub 3 hour marathon training plan - any recommendations? (presently run about 65 miles a week but would be willing to up that to about 80 - 90)
Can I jump in by asking what you think about a 10 mile run I'm doing on April 06. My marathon is on May 06. Is your advice different or should I still run it as a flat out race? I had thought of treating it as a long run and doing 5 miles before at long run pace then the 10 miles at or just below MP then 5 more miles at long run pace. Any thoughts would be appreciated.