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Sub 3 hour marathon

  • 17-06-2004 1:01pm
    #1
    mcguiver
    Closed Accounts Posts: 627 ✭✭✭


    Anyone out there run under 3 hours in a marathon?
    I'v ran one at 3 hours 40 minutes, which included a 20 minute walk with an injured pal. So I recon I can aim for a 3 hour run for Dublin this year.

    Anyone any experience of how much training should be done?? Read lots of conflicting articles on the subject re how long the training runs should be etc??


Comments

  • #2
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    I'd have said it was a bit big of a jump in times. Unless you've been training hard all winter.


  • #3
    mcguiver
    Closed Accounts Posts: 627 ✭✭✭mcguiver


    I've done a few 10 milers recently, 1hour 10 minutes, and lots of time left to improve!!

    I recon it can be done, just not sure whether to start upping the milage, last time around I only did a few 14 mile runs and one 20 mile run in the couple of months before , other wise I was running 7 miles once a week. Now I'm running 2/3 nights each week.


  • #4
    Genghis
    Registered Users, Registered Users 2 Posts: 3,102 ✭✭✭Genghis


    I'd say going from 3:40 to 3:00 would be a huge improvement in one year. Do not underestimate the 3 hour marathon - 95% or more of finishers finsh in over 3 hours, it really is something special.

    "I did 3:40, and since I walked 20 minutes last time, it is possible to do under 3:00" is flawed logic.

    Re: your 3:40 marathon including 20 minutes walk - if that walk was near the end, then you may have been walking at up to 50% of your pace at that stage of the race - i.e. you might only have lost 10 mins, and so 3:30 would be a more comparable finish time.

    Also, while 1h10 for 10 miles is certainly something to be proud of, in order to do beat 3 hours you would need to keep this pace for 26 miles - and that is simply not possible, I'm afraid.

    Don't disappoint yourself by setting unrealistic goals - why not go for 3:20 this year and 3:00 next year?

    Re: the long runs - you have 18 weeks to go, leaving the last 3 for essential taper, you then have 15 weeks proper training to go. I classify runs according to distance:

    A Runs - 22-23 miles
    B Runs - 19-21 miles
    C Runs - 15-18 miles
    D Runs - 12-15 miles

    I would look to schedule these as follows:

    Weeks 1-5 D,D,D,C,D,
    Weeks 6-10 C,D,B,D,C,
    Weeks 11-15 B,C,A,D,B
    Weeks 15-18 taper

    Good luck with the training!


  • #5
    Corksham
    Closed Accounts Posts: 190 ✭✭Corksham


    I'd just like to say good luck as well, sub 3 hours is some achievement if you can do it.


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