Message Category: Running Tips/ Training Topic: What does it take to do a sub 3 hours marathon?
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Here You have some more details peter Convens 7/9/00 3:43:07 AM ET
Hello abbes (and others who are interested) first I'll give you some direct answers on your questions. During our marathon training we run 5 to 6 times a week. Normaly we have at least one day to recuperate. During the last 12 weeks my amount of km were: week 1: 88.6 km week 2: 80.8 km week 3: 88.8 km week 4: 100.5 km week 5: 73.9 km week 6: 96.3 km week 7: 107.5 km week 8: 128.6 km week 9: 86.8 km week 10: 67.0 km (3 days no run-> ill) week 11: 91.2 km week 12: 86.5 km (marathon included) Mostly we do only one quality training session in a week. somewhere once in two weeks time we participate a race. de basics of our training are the long slow distance, starting 21km and longer. week 1 : 22 km in 1hr55' week 2 : week 3 : 25 km in 2hr14' week 4 : 21.2 km in 1hr51' week 5 : half marathon race in 1hr22'28" week 6 : 33 km in 2hr56' week 7 : 25.1 km in 2hr4' 23.9 km in 2hr10' week 8 : 24.7 km in 2hr6' 35 km in 3hr5' week 9 : 1/4 marathon race in 41'08" week10 : week11 : 36.8 km in 3hr18' 12 km in marathon pace 4'15"/km week12 : m rest, t 10 times 300m in 69s, w 12,1km in 1hr5' t 6 km in 32' 2 km in 8'13"(marathon pace) 4 km in 21'30" f rest s 6 km in 32' S marathon day the question on tapering of and the strategy on race day will be answered later. Meanwhile good luck and keep on running. PS I am planning to run a marathon in the US, probebly the kiawah island marathon , near Charleston SC. Do you know something about this organisation?