Here we go. Plan number 3. Stockholm Marathon baby!! That’s exciting. Although I’m going to say some stuff you might not want to hear in this assessment. But everything I say is because I want you to get to that start line feeling strong and fresh.

We all have our limit when it comes to the training load our bodies can endure. I don’t think you’ve reached yours yet. I don’t think I’ve reached my own and I’m on training plan 18 now.

But the important thing is we find that limit in a smart progressive way. If we jump up from averaging 75km (1200 training load) to 100km (1500 training load) the risks are too great. We don’t know yet if you can sustain 1300 or 1400 training load. So to jump straight to 1500, especially in such a short block would be risky.

In fact risky is the wrong word. It would be stupid. And my question is also what’s the hurry? You’re young. Plenty more marathons in the legs. Push too hard right now and who knows what could go wrong.

Bag your sub 3, enjoy the experience and then come back again and go quicker the next time. If you go for that 100km a week right you might not make the start line or you might be exhausted when you get there.

I have listened to what you said in your message and the plan is a compromise. We push the training load to over 1300. Test the waters. Prove over the next 10 weeks that its’ sustainable and then go again. Keep adding to that in each plan and in a years time you could hit that 1500 mark, and who knows, be running 2:40-2:45 in a marathon. But be smart, do it gradually.

With that in mind the plan has 5 runs per week not 6. We actually get fitter when we rest. So adding in an extra run rather than a rest day is likely to be detrimental to your fitness. So if someone said to, sit on the couch for 30 mins and watch TV and get fitter, or head out for a run in the cold and lose fitness, what option would you take?

I can’t stop you going out for a 6th run, that’s down to you, but I would advise strongly not to at this stage of your running journey.

I’ve gone for the structure you suggested with 2 sessions per week and as we approach race day the focus on marathon goal pace increases.

I really like this plan, I think it’s smart and progressive.

I’ve got 15 runners at the moment all sub 20 for 5K. All 15 I believe are are close to their very peak right now and my confidence in my approach continues to grow. So hopefully that gives you the belief this method is correct and will bring you the best results.

Any questions or you if want to chat about the plan, the sessions allocated or the volume, drop me a message.

In terms of the goal. If I were you I’d set off at sub 3 hour pace and cruise for 20 miles, then see what you have left in the tank and finish strong. From a marathon experience that will be so much more satisfying than going off with an ambitious goal and really struggling in the last 6 miles. Do I think you are capable of going quicker? Absolutely, but one step at a time, plenty more marathons in the future to do just that.