Thread by @VuvuZongo, To move between 4:00 to 3:30 somewhat is easily attainable than from [...]

To move between 4:00 to 3:30 somewhat is easily attainable than from 3:15 to under 3hrs..... same as moving from 4:20 to 4:hrs it takes really hard work but moving from 5:00 to 4:30 is easier.... my point is movement between these times is not as straightforward

maybe let me place them like this.
3:00 - Porsche 911
3:20 - Jaguar F type
3:40 - BMW i8
3:59 - GTi
4:19 - Polo
4:40 - Yaris
4:49 - Kia
What is your standard marathon time? Not PB but SOP
Sub 30mins on 5km
Sub 1hr on 10km
Sub 2hrs on 21km

now that we have a basis of these levels it’s important to gauge your abilities of what kind of runner are you? Knowing that you must work hard to move between these seedings ... it takes effort and hard work to improve from one level to another. How’ do you gauge ?

Rule of thumb is always start knowing your short distance time short being 5km and then your 10Km they are gauge used to see what will your Marathon time be ......then your ultra

Meaning start working on your short distances before you target your long once you have ran your short and stayed a bit longer on the same distance then you move up to a 10 km and you see you have achieved your best then you can start with half marathons... your 21km time

Your 21km times and feel informs you that your body is ready for long distance but I always suggest target a 32km race first before you move from half to full and once you ran your 32km then you know your body is ready for full marathon

Our biggest mistake is to start fast and long distances before we master our bodies. Always target negative splits if you consistently running positive splits in your training then run more until you run even splits and better yet negative splits (start slow and finish fast)

What do we mean by pacing? Pacing in simple terms is your ability to run the distance you set yourself to do with it depleting and not being able to finish what you started. Pace yourself well enough in order to have enough reserved energy to finish strong

There is what is called consistent pace or even splits - this is the ability to run at the same pace the whole run despite the route whether you meet with flat, down and hill.... holding the same pace throughout needs strong

mentality and physical strength

Positive splits - starting fast and fading during run
Our common mistake we make we run too fast while our bodies are still fueled and once we get tired we slow down and eventually fade away and we finish much slower than we started. The first half is always hard and fast

Rule of thumb is you are comfortable 5mins per kilo on 10 and less sub 3:40 should not be a struggle ... however if you race 5mins on your 21km then you are a sub 4 standard and hardworking 3:40

If you consistently run 4:45 on your 21km and below you can run 3:30 with ease

Standard or consistent 6mins per kilo gives you a comfortable 4:19 marathon .... while a 5:30 you can race a sub 4 provided you train and work for it

Sub 45 mins on a 10km somewhat guarantees a standard 3:40 marathon while 50mins gives you 3:59 ..... 10km is a crucial gauge of where you are.....

Standard 3:30 marathon runner stands a good shot at Bill Rowan at Comrades whole a sub 3 stands a good shot at silver

I am not saying that sub 4s do not get BR at Comrades or Sainsbury at two oceans but they just have to work extra hard on the race day to achieve it.

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