Fastest marathon runner of all steemians?

[shaka]

So let's find the fastest marathon runner in this community! There must be someone faster than me I guess. My personal best is 3:39. I would love to exchange and discuss training plans with you!

Keep steeming & running ;-),
Clemens

Comments

[nufcrichard]

Hi Shaka,
I can share with you my standard training week from my marathon training this year, if it is interesting to you.

Monday: 12-14km Easy run with strides
Tuesday: 12-14km Easy run
Wednesday: Cruise intervals (8x1km, 4x2km or 1-2-3-2-1 pyramid) ~12-15km total
Thursday: 22-28km Medium Long run
Friday: 7km Easy morning run / 7km Easy evening run
Saturday: Long run 30km+ with some quality
Sunday: 5-10km Easy run

For me easy means less than 75% of max HR as my HR average.
Every 4 weeks I take an easier week down at about 70% of the mileage I usually do.
That is what I do, it obviously isn't perfect, but I think is a decent outline of a plan.

[shaka]

Thanks for sharing! Impressive schedule. Unfortunately I don´t have the (mechanical) robustness for such a mileage. 70 -75 km / week is the max I can run during marathon training, beyond that my knees and ankles start making problems. Therefore, I also keep the 30k+ runs down to a minimum, maybe 3 of them during a 12 week marathon preparation. Instead I add a few hours per week on the bike to have additional cardio with reduced mechanical stress.
My weekly routing during marathon preparation (final 10 weeks) is roughly the following:

Mondays: gym/stability
Tuesday: 14km fast
Wednesday: 10k regenerative easy jog, gym/stability
Thursday: 15k easy run
Friday: Intervalls (5x1k, 4x2k or 3x5k)
Saturday: 3-4 h on the bike
Sunday: Long run 20-25km+

I´m not using HR to guide intensity. I realized that I get distracted by constantly checking my puls. Instead I focus on breath rate, 4/4 is easy, 3/3 fast and 2/2 towards the end of intervalls.

I will definitely check back with you after the Berlin Marathon. Good luck and happy training!