Came across an interesting running training site today: http://www.mcmillanrunning.com
Some interesting advice, but I was drawn to the advice on how to calculate a target marathon time.
His run calculator, based on my Lancaster HM time, suggested a target time of 2:52:48, which is an ave pace of 6:36. (it also suggests a 10k time of 36:49 which I expect to better slightly on Sunday)
This is way ahead of my target of 3 hours!
In fact, if I get my Brass Monkey HM time down to about 1:20 which I hope to, it suggests I will get under 2:50 for the marathon.
So why is it that I've seen lots of good runners fail to break 3 hours?
What am I missing here? If I follow my programme of quality runs consisting of:
- 1 long run every fortnight building up to 24m at 7:20 pace (I'm doing 21.5m at near this pace already)
- 1 shorter race (road/XC/fell) in between for speed, tempo and variety
- quality coached midweek track sessions
- some good recovery runs/rides
- the odd tempo midweek 13 miler when I'm feeling strong
Then when I get to the start line of the London Marathon I just need to open the tap and my sub-3 hr marathon will come out?
Do I need belief in this plan or some more trepidation?
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Hi Paul,
ReplyDeleteIf you check out the splits for runners finishing between 3.00 and 3.10 in London last year I think you'll find the majority went through in under 90 minutes. Highly likely they
hadn't done the long runs over 20 miles and up to 26 as you quite correctly doing already and seem determined to continue. Looks like you
are planning the race race build up as well.
Just make sure the track sessions fit in with
YOUR plans. keep it up! Terry L.
Thanks for the encouragement Terry. I've realised the long runs are the critical ones and where I need to put the effort. I'm just enjoying the track work and feel like I'm getting some 5k / 10k speed in my legs as well. I just need to temper my enthusiasm a little as I'm not sure my body can take too much at once!
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