Is sub3 realistic for me for this year's DCM?

40whit

Just having a quick read through here guys and i think speed training is essential, its a big part i neglected in my training and although I was a 1:27 half runner closest I got to 3 on a marathon was 3:08 (30 attempys) Just logging miles for the sake of it doesn't work.

Training has to be focused with at least one tempo and one interval session a week as well as a long run and medium long run, ive had great benefit also from doing 3 doubles a week, hard run in the morning and recover in the evening run.

Personally with doing these sessions I've gone from 1:27 half to 1:20 and completed sub 3 with hopes of sub 2:50 this sunday.

adrian522

I guess it depends on the person but seems like an awful lot of quality, 2 sessions + long run + MLR every week. I don't think my body could cope.

40whit

adrian522 wrote:

I guess it depends on the person but seems like an awful lot of quality, 2 sessions + long run + MLR every week. I don't think my body could cope.

Yes a lot of sessions but then recovery sessions are exactly that, one run a week of 5/6 miles @9 min miles and easy sessions between 7:30-8:00

Steady runs between 6:45-7:15

Marathon pace runs 6:30

Tempo runs 6:00-6:15

Intervals depending on distance <6:00

ooter

40whit wrote: »

Just having a quick read through here guys and i think speed training is essential, its a big part i neglected in my training and although I was a 1:27 half runner closest I got to 3 on a marathon was 3:08 (30 attempys) Just logging miles for the sake of it doesn't work.

Training has to be focused with at least one tempo and one interval session a week as well as a long run and medium long run, ive had great benefit also from doing 3 doubles a week, hard run in the morning and recover in the evening run.

Personally with doing these sessions I've gone from 1:27 half to 1:20 and completed sub 3 with hopes of sub 2:50 this sunday.

Jesus 30 attempts,well done for finally getting there 40whit. What sort of weekly mileage were you doing in the build up to your sub 3 marathon and what pace were you doing your MP runs at?

40whit

ooter wrote:

Jesus 30 attempts,well done for finally getting there 40whit. What sort of weekly mileage were you doing in the build up to your sub 3 marathon and what pace were you doing your MP runs at?

Yeah 30 attempts but made the mistake of too much too soon, got the bug and ran a marathon before I'd even done a 5km, in fact 11 before I did a 5km.

Ran 17 the following year including some ultras so training was all over the place really, I was basically just plodding along.

Took a 9 month sabbatical and came back focused and fired up.

For my sub 3 was running roughly 55-60 miles per week but made sure to hit key sessions, am now up to 75-80 per week with double days.

Marathon pace sessions were 6:45 pace at the time, now 6:30.

To be honest didn't expect sub 3 on that mileage but obviously marathon pace miles and key sessions played a huge part.

PDCAT

40whit wrote: »

Yeah 30 attempts but made the mistake of too much too soon, got the bug and ran a marathon before I'd even done a 5km, in fact 11 before I did a 5km.

Ran 17 the following year including some ultras so training was all over the place really, I was basically just plodding along.

Took a 9 month sabbatical and came back focused and fired up.

For my sub 3 was running roughly 55-60 miles per week but made sure to hit key sessions, am now up to 75-80 per week with double days.

Marathon pace sessions were 6:45 pace at the time, now 6:30.

To be honest didn't expect sub 3 on that mileage but obviously marathon pace miles and key sessions played a huge part.

Hi 40whit

Did you use your own plan for the sub 3 or did you use a recognised plan (eg. daniels, P&D etc)...

ooter

40whit wrote: »

For my sub 3 was running roughly 55-60 miles per week but made sure to hit key sessions, am now up to 75-80 per week with double days.

Marathon pace sessions were 6:45 pace at the time, now 6:30.

To be honest didn't expect sub 3 on that mileage but obviously marathon pace miles and key sessions played a huge part.

Thanks,good info.

40whit

PDCAT wrote:

Did you use your own plan for the sub 3 or did you use a recognised plan (eg. daniels, P&D etc)...

Hey PDCAT didn't use a set programme as such from a book, I looked into sub 3 plans on the internet and just did up my own plan, I will though probably try one of the p&d ones for dublin later in the year and see how it goes though as they seem very popular especially on boards they seem to be highly recommended.

ooter wrote:

Thanks,good info.

No problem at all hopefully things go well for you.

echancrure

Any clue where the sub3 support thread is?

NetwerkErrer

echancrure wrote: »

Any clue where the sub3 support thread is?

http://www.boards.ie/vbulletin/showthread.php?t=2055617191