Sub 3 hour Marathon.

[alwaysinjured]

Thanks AI, i read that and it chimed with the conclusion i'm reaching re training, i.e. too much junk, not enough funk (as a coach i know often says). I was on course for sub 3 at Berlin in 2008 when i tore a quad at mile 22 and walked the last 3.5 miles to record a 3:18. Was gutted as was in the shape of my life having just done a 1:23 half with more in the tank (pb was 1:26 up to that point). I'm in for Berlin next Sept and wanted to take a more surgical view of training, and 3/4 sessions is as much as i'll be able to do anyway given child no 2 is due in Feb!

LDWA events are lovely and it never occured to me to use them for the long run for a marathon.

Good luck Tahr, i'll also be pushing for that elusive sub 3 next year

**ouch** I can relate to that

The schedule that I did manage to fit into some long working hours was..

M off
T shorthills (1 mile warmup - 5K total over a 1/3 mile hill up and down - 1mile warmdown - sometimes off , if busy
W semilong as above 12 build to 18 at 15 sec faster than marathon
Th off
F Night long intervals 5 building to 9 * K+, half K recovery, round local block. 9-10mi total
S 6 mile pace
SU long 15 - build to 23, plod.

That way only one midweek run is critical, the rest are essentially weekend - still 50-55 mi.
The sessions dovetail well, the pace run on sat seems easy after long ints on fri.
When racing on sun, I would lose the SAT pace session.