11 months ago I set out to run a sub 3 hour marathon to facilitate the opportunity to complete all major marathons 'the big 6' with an automatic entry. It has also always been a goal of mine. These were my results:
Copenhagen May 2022 - 3hrs 15minutes
London October 2022 - 3hrs 2 minutes
Hamburg April 2023 - 2hrs 50 minutes
Having analysed the 10-12 week training block before each marathon I came to the following conclusions:
- Do more volume
- Do longer runs
- Run slower in training
- Run easier in training
- Make sure you rest
- A longer 'longest run' session (36km, 3 X 10km)
- Do pilates to stay injury free
- More days training than resting
The table below shows a summary of the training data which I have derived my conclusions from.
| Copenhagen '22 | London '22 | Hamburg '23 | |
| Total Distance Miles | 439 | 226.34 | 511 |
| Total Distance KM | 706 | 364.25 | 822 |
| Average Distance Miles | 6.46 | 6.66 | 8.52 |
| Average Distance KM | 10.2 | 10.7 | 13.7 |
| Average Pace | 7:45 min/mile | 7:58 min/mile | 8:14 min/mile |
| 4:48 min/km | 4:57 min/km | 5:13 min/km | |
| Average HR | 153 bpm | 152bpm | 150.3 bpm |
| Total Runs | 68 | 34 | 60 |
| Total Training Days | 135 | 56 | 104 |
| Training days % | 50.37% | 60.71% | 57.69% |
| Training rest days | 49.43% | 39.29% | 42.31% |
| Total Elevation | 3633m | 2108m | 4615m |
| Longest Run | 19.28 miles | 19.89 Miles | 22.15 miles |
| 31km | 32km | 35.64 km | |
| Pilates Sessions | 0 | 0 | 23 |
| Finish Time | 3:15:08 | 3:02:19 | 2:50:13 |
| Race Pace min/mile | 7:27 | 6:49 | 6:28 |
| Race Pace min/km | 4:38 | 4:14 | 4:01 |
| Heart Rate | unknown | 158 | 167 |
My plan was built by Tommy Trees who I can't recommend enough as a coach. Tommy leads by example, following the same approach and ran 2hrs 32 minutes in London this year too. I recommend his bespoke coaching or a fixed plan (£25)! Information here.
Next goal is 2hrs 44 minutes at Boston Marathon 2024!
Running in zone 2 increases the mitochondrial density in skeletal muscles, particularly in Type I muscle fibers. Mitochondria are cellular organelles, or structures, that produce ATP (energy) aerobically (in the presence of oxygen). The greater the mitochondrial density of your muscles, the more energy your muscles can produce to fuel your activity, delaying fatigue. Even though it’s at the low end of the effort scale and can feel “too easy” to be beneficial to some runners, if you’re looking to run faster and improve your performance, you should actually be spending the bulk of your training time and mileage in your zone 2 heart rate.
https://marathonhandbook.com/zone-2-training-the-science-benefits/
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