From 3:03 to sub-3:00 | 80/20 Endurance

From 3:03 to sub-3:00

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  • #16939
    deanmurley
    Participant

    Hello,

    I have just used another Level 2 plan to run another marathon PB on Sunday.

    In my last three marathons using Level 2, I have achieved 3:08:26 (Oct 2020), 3:05:17 (Oct 2021), and 3:03:05 (two days ago).

    I am well inside the BQ for my age group (almost 17 mins), and also 12 mins inside ‘good for age’ entry at London, which is my home race.

    I want to run London 2023 in sub-3:00, likely to be April 23. I can’t afford the time to move to Level 3, so my question is what can I do to make this possible?

    For context, I just run. No strength or conditioning, nothing.

    Thank you.

    Dean

    #16944
    David Warden
    Keymaster

    Dean,

    Under 3:00 without the Level 3 plan is possible, but only under certain conditions (age, gender, experience, course…). You’re one of the athletes who is flirting with <3:00 on Level 2, but those last 3 minutes are going to be tough. Some ways you can increase your chances:

    - Execute workouts at the top of the zone. Not all, but at least the hard days.
    - Add strength training. If you can't go to Level 3, at least make it a Level 2.3 plan by adding in the strength training.
    - Mileage matters. Add 20-30 minutes onto any easy run when you can afford the time.

    David

    #16947
    deanmurley
    Participant

    Thank you David – this is really appreciated.

    I’ll keep you posted!

    #16948
    deanmurley
    Participant

    Thanks again David,

    I have a follow-up question on the strength plans. It appears that there a few options.

    First, the free plans vs the premium ones. What are the differences? I’m happy to buy a premium one, but I wonder what the advantages are.

    Secondly, I don’t know whether to go for level 1 or 2. I have no experience of strength training, and I’m 46 next month. I use a level 2 marathon running plan, so should I use a level 2 strength plan? Or should I play it safe and go for level 1, given my age and inexperience?

    Thank you.

    Dean

    #16959
    David Warden
    Keymaster

    Dean,

    See https://www.8020endurance.com/free-vs-premium-strength/ for the differences between the Free and Premium plans.

    Regarding the level, on the Free and Premium Strength plan, the Level simply matches the main plan. If you are on a Level 1 main plan, choose Level 1 Strength plan.

    David

    #16961
    deanmurley
    Participant

    Thank you for the clarification. Level 2 it is

    #17151
    deanmurley
    Participant

    Hello once again.

    I have taken stock and looked into the things you have mentioned. I have a couple of extra questions.

    1. David – you say to execute the workouts at the top of the zone. Not all, but at least the hard days. How do you define the hard days? I’m assuming you don’t mean the foundation runs, so do you mean the Tuesday and Friday tempo/ intervals, or the Sunday endurance runs? Or is it the foundation runs? If I can manage it for all my runs in the week, should I try to do that?

    2. Strength. I downloaded the premium maintenance plan a few weeks ago, and I like it. I am running a target half marathon in November, and will go for my sub-3:00 marathon next April in London. Should I download the HM strength plan and the marathon strength plan? That’s three strength plans overall, and they don’t look very different from the previews. If they are different enough to justify buying all three versions, then I will. If not, it would be great to get your opinion.

    Thank you very much.

    Dean

    #17159

    Dean,

    You’re much faster than me, but a few things I have incorporated into my daily schedule recently have benefited my times in training immensely. Fell free to ignore all of them.

    1. Iron tablets – most runners are Iron deficient, try upping your iron levels. You need 210mg Ferrous Fumerate from a pharmacy – it takes 3 weeks for Iron to get into your system but I’ve noticed heart rate is down at similar pace.

    2. Cold showers – lookup Wim Hof. I started this with 15 secs cold shower after hot shower then gradually increased to 2 mins. It is supposed to engage your cardiovascular muscles and increase performance. Its a shock to start with but its amazing how quickly my body adjusted to the cold shower – after a week I felt like it was providing a benefit.

    3. Regular mobility exercises – particular ham string stretches, lower back, core. I do marching with high knees, downward dog, straight leg raises, hamstring curls, glute bridges. I feel now that I my stride has lengthed and I seem to glide better.

    Anyway, hope this helps you achieve your sub 3!

    #17160
    deanmurley
    Participant

    Thanks Paddy.

    I’ve got until next April, so plenty of time to try these things out.

    #17165
    David Warden
    Keymaster

    Dean,

    Responding to your other inquiries:

    1. I define “hard” days as any workout with =>Zone 3 or any run >1.5 hours, so you’re guess was right on. You *can* perform each and every workout at the top of the zone, and technically you are performing 80/20 training. That is a high rick/high reward method. But, training at any point with in the zone on the easy days, based on how you feel, is a moderate risk/high reward method. I think you are safe to take it easier on the easy days.

    2. No need to buy the HM Premium strength plan on top of the Marathon Premium strength plan. They are so close, all you need to do it cut out the first 3 weeks of the Marathon Prem strength plan and do the last 15 weeks aligned with the HM main plan.

    David

    #17169
    deanmurley
    Participant

    This is great. Thank you

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