Goal of Sub-3 Hour Marathon (Read 15845 times)

Hi Jim, My target race is a way in the distance but I think I should get my name on the board, especially with the strike rate on this thread so far! Berlin 10/11/2009 (if it's good enough for Haile's WR, I thought it would give me a good chance!) I'm currently scheduled to push my miles up to 50+ over the winter, to see where that gets me. I've only done one marathon so far (London in April), which was off 3 months of 35-40miles (Yes too little I know, I still chuckle/cringe at myself for going through the 1st 1/2 in a shade under 1:29). So I know I need to get my miles up to AT LEAST 50 to give myself any chance. I only really ran token mileage until this time last year so I'm hopeful the ability is there to go sub 3.

Hi Jim, My target race is a way in the distance but I think I should get my name on the board, especially with the strike rate on this thread so far! Berlin 10/11/2009 (if it's good enough for Haile's WR, I thought it would give me a good chance!) I'm currently scheduled to push my miles up to 50+ over the winter, to see where that gets me. I've only done one marathon so far (London in April), which was off 3 months of 35-40miles (Yes too little I know, I still chuckle/cringe at myself for going through the 1st 1/2 in a shade under 1:29). So I know I need to get my miles up to AT LEAST 50 to give myself any chance. I only really ran token mileage until this time last year so I'm hopeful the ability is there to go sub 3.

Welcome - Its good to have you aboard Berlin is on my marathon Wish list - I am not sure why when Chicago, New York and London are not?

Adeel I know you've only just started entering your data into the running log but too many days off, by far. I think running only 4-5x per week with 'really good' workouts is not going to get you to a sub-3 (well, with your talent maybe it will but it will be a far cry from what you're capable of). I'm assuming a 'really good' workout to you means running it somewhat fast or hard. You already have the speed. At this stage you need to be running more, and longer, slow runs. Toss in a few harder efforts here and there to keep you interested but that's what's going to give you the stamina to hold the pace you're capable of for 2 hours and 50 minutes. We'll be watching your progress - get those miles in!! Roth Runner - welcome!

Throw me down as a sub-3 hour hopeful. I have done it 3 times in my past but my last time was back in Chicago of 2003, so it has been a while. I will be doing the Illinois Marathon in Champaign, IL on April 11th - if I can break away and start kicking in some 50-60 mile weeks it shouldn't be too hard but with 2 children (1 of which is on the way) and a wife it has become a bit more difficult to train like I use to

depends on how you run those runs. Wunning the whole run in 2:11 for a 20 mile run is darn ner 6:30 pace - thats a darn long MP run for a 2:50 marathon. I suggest 4 types of runs - #1 run the whole run between 7:30 - 8:00 pace - start at the 8 or a tad slower and as you warm up work your way to 7:30. # 2) run the 1st half in 8 pace and then a long temp the second half at MP or slightly faster - even end with 2-4 miles at LAT pace. #3) Run progressively faster throughout. Every 4 or 5 miles shift gears from 8:00 down to LAT pace the last 4 miles. #4) Run 5 miles easy, run 5 miles @ MP, then 5 miles easy then 5 miles @ MP - Finish with 2 @ LAT. But At least every other run should be long and slow. At least mp + 1:30 - If you feel good maybe a tad faster - but that is MP + 1:15.

I'm seeking advice from those more experienced. I have been trying to train running a mix of tempo and longer slower runs; however, I always find me self unable to run a realy slow pace (8:00-8:30). I end up running a little faster then I should have. I know the longer runs should be at a much slower pace. MY long runs of 20-222 Miles usually takes 2:11:00-2:30:00. Should I be worried and slow my self down so as to run for a full 3 hours?. Any other guidance on my trraining that I should change before the Dec 14 Honolulu Marathon.

You mean that you run training runs faster than you can race? You just ran 25k and 30k races in mid 6:40's. A 2:11 pace for 20 miles = 6:33.

Actually I meant to say my training runs are 18-21 miles. My 18 milers are around 2:11:00 my 20-21 are around 2:30:00. So my long runs average around 7:15 pace. Should I be running my long runs slower? And actually I still have a little problems pacing my self in races. Always seem to turn it on a little late and still have gas in the tank. ( I always feel I could have ran a little faster).