Posted: 03/10/2016 at 12:46
After some pearls of wisdom from some experienced runners....
So i've managed to once duck under the 3hr barrier in a marathon and in all other recent races have clocked between 3:08 - 3:15, but had decent paced splits and didn't ever have a sub three on the agenda as I knew from the training block that anything faster than 7:15's would have me implode around the 20mile mark - so based my race strategy as 7:30's and then push on at the 21 mile mark and see what there is in the tank, which in my most recent race (Loch Ness 26.2) was a finish with 7:05min mile at mile 26, so definitely a sign that there probably was a bit more to give over the previous 25 miles.
Anyway, i'm looking to pick a target race next Spring and shoot for a sub 3 again - I am confident I can get there as long as injuries are avoided, I just have a query regarding a few key session paces which hopefully someone can help with:
Easy runs - Is 2min/mile slower than most recent Mpace a good target pace or should it be slower/faster?
Intervals - Are 200/400m worth doing or should I be looking at 1k/1mile repeats?
Weekly mileage - Is a sub 3 do able off 50-60 mpw average throughout the 16 week lead in?
Appreciate any snippets of wisdom you care to share!