Dan asked for a higher-quality marathon training source. Key numbers: sub-3:30 requires 4:58/km pace, 40-50 miles/week, 16-20 weeks dedicated. Prerequisites: sub-4:00 marathon or sub-1:40 half in past year. Research shows polarized training (80% easy / 20% intense) beats threshold-heavy plans. Three key weekly sessions: intense, steady (marathon pace), long run building to 3-4 hours.
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