Adapting the marathon special block to a ~4-hour marathoner
Hey all,
I've been on the vanilla Norwegian Singles method for some months now and curious about adapting it for the marathon. According to my half best time, im quite close to a sub4 marathon time according to vdot, so thats roughly what im aiming for.
I've read its not recommended to go over 3 hours on the long run, but im worried that i wont handle race day +1 hour, also at intensity, where as the long run is easy hr. How do slower runners deal with that gap?
The other thing is sirpoc84 did 3x5k, 4x5k and 5x5k, and its recommended to follow the time of ~17 min for slower runners. But the percentage of marathon time is almost 60% for sirpoc, while for me it would only be around 35% of a 4 hour race. So im also afraid to not be able to hold race pace for 4 hours. Am i missing something on how this scales?
I am also aware that with this approach, fitness comes to you, and you cant really aim for a certain time goal on a specific race. Thats also why i havent decided on a goal race yet, and i will continue on the vanilla method for some months before attempting. Just curious about the above.
Thanks!