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Hello abbes
I am a Belgian marathon runner and broke the 3 hours limit this spring in the Rotterdam Marathon. I ran my first marathon in 97, taking 3 hours 32 minutes. A year later it took even longer(3hr43')to do the 42.195km race. Then I deside to join a marathon team. Our group exist out of more then 100 runners(more then 50 who completed a marathon last year),mostly older then 40 year. Male and female our member of our training group. We train in 10 different groups, with 10 different Levels. From 2hr20' up to 4hr00'for a marathon. Three months before a scheduled marathon we start with a special marathon program. The most imported piece of our training is the long slow distance run. Up to 37 km in the last weeks before the marathon, in a pace from app. 5'10" a km, which make a training session of 3hr15'. This is for the group who try to run under 3 hrs. my personel records are:marathon in 2hr56'57" , half marathon in 1hr22'30" , 10 miles 1hr02'30"
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