Steve Marathon Coach

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Sub 3 Tom: #asics262

Posted: 30/04/2015 at 00:16

Thanks KR

Roundman - to me the principles of training remain pretty much the same whether you are trying to run 2:45 or 3:00 or even 4:00.

To run 2:45 having run 3:00 you need to improve almost 10% so you could pretty much do the same schedule but aim to go 5-10% longer on your runs or 5-10% faster

ie if it says 15 miles do 16-17 miles. if it says run 8:00 for slow recovery runs, run 7:30s and instead of doing 10 x800 in 2:55, aim for 2:45-2:50.

You need slightly more miles and at a slightly faster pace and quicker reps and races but the basic schedules can fundamentally remain the same and if worked to break 3:00, then a year stronger, with a slight increase in fitness and pace, it should work for 2:50.

I'm fairly sure the only difference between when I was running sub 2:30 and now I'm more in 3:00 shape is that it was originally slightly faster and further and I was quicker because I was younger but the basic training and principles remain the same.




Sub 4 Amy: #asics262

Posted: 29/04/2015 at 00:06

Great report BRB - you did brilliantly to cope with being sick - but your quickest mile did come after being sick!

I always find the Lucozade tastes differently mid race from when I normally drink and slightly different as the miles go past as the taste buds change.

I took six gels or shot bloks around with me and didn't take any at all and still have them. I didn't even seem to have the energy to take them out and ended up thinking I was getting enough from the Lucozade drink and the Lucozade gels.

I didn't think I needed extra but would have done had I been racing at full health and fitness.

Re pacing, going too fast isn't the best way but a 3:45 was an outside possibility so the speed you ran at wasn't outlandish and sure you will be capable of it next time. And your splits are far more even than mine.

However, to go faster than you've trained and quicker than your half-marathon races suggest you should run, to get time in hand because you are sure you will slow isn't the most efficient maximise your potential.



Sub 3 Tom: #asics262

Posted: 28/04/2015 at 23:45

Superb marathon Mike - great pacing and finish and brilliant age-group win.

Sub 4 Amy: #asics262

Posted: 27/04/2015 at 22:39

Amy - maybe RR had seen this blog on the AW website


you can do it next year and see how it compares with Paris?

Sub 3 Tom: #asics262

Posted: 27/04/2015 at 22:27

well done Sam - yes 26.5 to 26.6 seems to be about norm - could be partly going off racing line because of sheer numbers and getting to drinks stations but also the tunnels.

Roundman - think my body has enough trouble coping with even one marathon per year now after 40 years of marathon training and probably more likely to wait until next spring. Just calculated my 34 London's now average at 2:51  after a few slower ones in recent years and it's obviously only going to go one way from now.

Sub 4 Amy: #asics262

Posted: 27/04/2015 at 21:18

Andy JS - well done -

really you probably don't need 3 good weeks - you are already fit but it might take 2 weeks to fully recover - would suggest 1 very easy week, 1 quite easy week with no longer runs but some faster sessions and then 2 normal weeks of training but you probably only need one long marathon training run (ie 18?) in those 2 weeks.

Sub 4 Amy: #asics262

Posted: 27/04/2015 at 19:19

Yes Reiki I am also the AW one - the other one (elder) who shouted to me at 3 miles, hasn't raced for 3 years when he ran a 2:56 at the age of 55 which remains our club M55 record so though I am ill and slightly injured, I'm currently the lucky one as he can't run at all.

Sub 3 Tom: #asics262

Posted: 27/04/2015 at 15:22

well run Roundman and well spotted as i have failed to spot Malcs either time last 2 years though looking.

Sub 4 Amy: #asics262

Posted: 27/04/2015 at 14:10

well done ktkt BRB RR - great running and well deserved times

Sub 3 Tom: #asics262

Posted: 27/04/2015 at 14:07

well done Literatin - Golfer (though got pacing wrong!) and Jim

To follow on from about 5 proper runs in 5 previous weeks then had really bad chest infection which anti biotics and even proscribed course of steroids failed to clear which meant no running in final week either and was running against doctors orders. was planning just to run 3:15 but though flat out and wheezing running first mile in 7, decided to at least try a sub-3 and was ok at 10k but realised wasn't well enough and had really bad calf twinge and eased back and just about did enough for the 3:15 and at least 2 more tries as good for age.

Legs were agony on the descent at 23 but slight recovery last mile. Chest and breathing wasn't as bad as feared in race though have had 1000 violent coughs since and chest, lungs and throat feel like been battered. I still feel dehydrated and still 5kg less than when I started.

Right calf still tight but didn't get any worse after 10k and if anything slightly eased.

I have accidentally picked up the legs of the first M80.

Certainly 3:14 doesn't reflect fitness I was in in March but all I could do and at least reached my pre marathon targets in terms of 10k, HM and number of long runs.

Marathon can be a lottery, in terms of all the training and then it all going well on race day.

On plus side, lots of club and training group did very well and there things went to plan. Clare won her W50 age group despite getting pacing wrong. Shona ran 2:40 PB club record, CL set club vets record 2:37 and Steve and Ebe did first sub 3 and others in group - Helen, Kevin, Laura, Gideon etc did PBs and were inside their targets.


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