Training for Sub 3 marathon

Vinnie Codd

Any opinions on the following structure for a sub 3 marathon

mon - easy 6-8 miles
tue - interval session, long reps [800s - 3200s] - different each week ; 10 miles total
wed - recovery pace 6 to 8 miles / or split into 2 runs of 4 to 5 miles AM/PM
thur - easy 8 miles
fri - 10 mile tempo starting at 7 min pace, pace probably get slightly quicker each week ; 14 miles total
sat - rest or recovery 5 miles
sun - long easy run 18 - 22 miles ; pace is easy not defined, probably be 7.45-8.15
Total = 60/65 miles
Do a 10k/10miles race after 5 to 6 weeks then re-assess tempo pace
Do a half marathon 4 to 5 weeks out from the marathon

Thought ...??

Mogrump

Vinnie Codd wrote: »

Any opinions on the following structure for a sub 3 marathon

mon - easy 6-8 miles
tue - interval session, long reps [800s - 3200s] - different each week ; 10 miles total
wed - recovery pace 6 to 8 miles / or split into 2 runs of 4 to 5 miles AM/PM
thur - easy 8 miles
fri - 10 mile tempo starting at 7 min pace, pace probably get slightly quicker each week ; 14 miles total
sat - rest or recovery 5 miles
sun - long easy run 18 - 22 miles ; pace is easy not defined, probably be 7.45-8.15
Total = 60/65 miles
Do a 10k/10miles race after 5 to 6 weeks then re-assess tempo pace
Do a half marathon 4 to 5 weeks out from the marathon

Thought ...??

It really depends on your base, what your 10Km, 10mile and half times are currently and your marathon experience.

Vinnie Codd

Hi - Thanks for the reply .. here you go
5k : 17.30 [2019]
10k : 37.05 [2019]
10m : 61.55 [2018]
13.1 : 1.23.23 [2016]

2 marathons done : 3.45 [2014] & 3.25 [2017] - both Dublin ; both went pear shaped in last 10k !

AuldManKing

You certainly have the speed for sub 3 - so you need to work on the Endurance.

Your plan would be fine for the last 6-8 weeks of a marathon build up.

Tweaks to consider;

The above plan is something to build to as opposed to hit right now. Burnout/peaking too soon is a possibility.
Consider building to a 15m run on the day after your Tues session to get the legs used to running while tired (maybe alternate each week and ditch the Thurs tempo when doing this)
Alternate your long runs with easy paced miles some weeks and runs with stuff other weeks (add tempos to long run / MP at the end etc)

Best of luck with it.

Mogrump

Vinnie Codd wrote: »

Hi - Thanks for the reply .. here you go
5k : 17.30 [2019]
10k : 37.05 [2019]
10m : 61.55 [2018]
13.1 : 1.23.23 [2016]

2 marathons done : 3.45 [2014] & 3.25 [2017] - both Dublin ; both went pear shaped in last 10k !

Speed is perfect for sub 3. Based on your previous marathon experience I think it’s just about getting in a solid training block of 16 weeks and a gradual increase in distance and pace, plateau and taper.

Everyone has different techniques but a plan that has a good mix of sessions and good long runs will see you through.

The key I found was to run your fast sessions fast and your long runs slow. Sounds obvious but it’s important.

Vinnie Codd

Thanks AuldManKing and Mogrump - this is great advice and I will incorporate these into the plan - I agree endurance is the important for me to work on... much appreciated and thanks again to you both...