I’m hoping to do a sub-3 hour marathon at Auckland this year and would love some insight from anyone with marathon experience!
I’m currently running 50-60km per week without injury in accordance with a Jack Daniels training plan.
PR’s: 5km is 18:30 on a loop track (30km wind), about 6 months ago, and 10km 40:00 about 3 months ago. I am fitter now, and would expect around 18:00/39:00 for 5km/10km.
I can hold an 8km at 3:55m/km at a firm pace at peaking drifting from 81 to 86% Max HR.
I can hold a 20km run at 4:45m/km comfortably, and up to 25km under 5:00m/km without breaking 70% max HR.
I completed my first run of more than 25km on the weekend was 30km in 2:35:00 – I hit the wall at about 25km and dropped off from the 5:00m/km pace. This was without nutrition or hydration, and after a bottle of wine the night before. Perhaps not the best for my physical conditioning, but wanted to hit the wall for experience.
Am I kidding myself?!
I have 14 weeks to the Auckland marathon. Is it feasible to ramp up to 90-100km peak weeks over 14 weeks or is this counter-intuitive? If not, what should my weekly milage peak out at over this 14 week period.
What sort of tempo runs should I be hitting, and at what pace?
I am doing a flat half marathon 4 weeks out – what time will I need to be looking at here to be on track for a sub-3-hour?
What sort of splits would you suggest the Auckland Marathon should be run in to target a sub-3 hour (note - the first half is undulating, with second half flat)?
NB: this is my first marathon/half-marathon.
Thanks for any insight or help!
Hi, I am using an intermediate training guide from the Auckland Marathon from 2010. I am confused by what is written for some days from week 5, where it says it's a 40 min run consisting of 4 min hard, 2 min jog, 3 min hard. 90 sec jog, 2 min hard, 1 min
jog, 1 min hard, then warm down.
I don't know if I am supposed to do this a couple of times, or just once, which only comes to approx 14.5 minutes then a warm down...Does anyone have any ideas on what I should be doing here?