I am running another marathon with the goal of running it under 3 hours. I have made some changes to the sub-3 marathon plan and discuss how I plan to run a sub-3 marathon. This marathon training series will follow that plan and break down different aspects of the training in my chase to run a sub-3 in Philly.
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17 Comments
Good luck! I will be going for sub 3 in Philly as well.
I don't know anything about McMillan's program, but maybe the 'easy' runs are only 20-30 seconds off marathon pace because it's assuming you're already an experienced runner who has accumulated a ton of volume and are capable of training around (30s) off marathon pace for the reduced volume. The reasoning I could think of for this might be to give you more time around that pace to your mind/body comfortable with it. Basically push the amount of time you can hold that pace for while maintaining your already strong aerobic base. Again I know nothing about it.
I’m going for a sub 3:05 at the Chicago Marathon this October. I’ve done two marathons this year as prep (Little Rock and San Francisco) to test my fitness. I’ve run 3:17 in those but my confidence couldn’t be higher considering they has 1500 and 2000 ft of elevation gain respectively. I guess my point is that don’t focus on your running a fast time at a flat course . Rather, challenge yourself at a hard race and see how well you can hit your splits and manage your HR. The data can go a long way in building out a long term training plan
Good luck brother! I’ll live the rest of this year through you. My next attempt is houston (January 2024). I’m old though so my bq time is 3:10 (which I covered last March). I did the McMillian plan on the last attempt. I enjoyed the over long long runs. But the speed work was so far and few between late in the block, I felt like I lost some speed. Opposite of Hansons for sure
Good luck in your attempt! Just keep in mind that hitting sub 3 at Philly would mean you will be qualifying for the 2025 iteration of the Boston. 🙂
Looking forward to the new series!! You are going to crush it!
Best of luck 🙌🏾
Best of luck, hope this is the ONE!
I subscribed when you said "after work and parent of two kids". I'm still trying to figure out how I'm going to fit in mileage that fits with my life, and that's with a stay at home job.
I do timed-based training now and went from 3:14 to 3:02, so I believe this will benefit you!
I’ll be running in Philly as well. Hope you smash your goal.
Best of luck 🤞 on your sub 3 journey 🏃
Regarding number 4 if you want to run a half marathon best to do one 12 weeks prior a marathon. Running a half marathon all out 6 weeks before a marathon will undo marathon specific training. Give me a shout if you have any questions 👍
I run time based, has helped me recover better
Joshua I’ll see you there! I’m hoping to roll with the 3:00 pace group and finish in sub-3. Good luck!!
Im currently following the McMillan plan incl coaching (employer picks up the bills) I run on pace but use hearthrate as a secondary metric. But I think that using a Stryd power meter could be the best option. Will go that route next year.
My advice is not to underestimate your fueling plan. If blowing up is your main issue than changing your fueling should be high on your priority list. In my opinion people focus to much on the calorie part, while I believe its about on controlling your glucose curve.
McMillan has great advice to do fasted runs in training so you can perform better in the race.
Thats just my opinion based on my own experiences and knowledge. Im a moron, beter listen to actual experts 😂
Your tatto really disturbing viewer.
If you haven't already read Greg McMilllian book "You…only faser" It's a good book that explains some of his running philosophy. I first met Greg back in 2010 in Flagstaff AZ, when he had his professional group McMillian elite ( now NAZ elite). I like the changes you are implementing, especially the strength training.