Hey everyone,

I’m starting a 15-week build for my very first marathon on December 6th.

I’m aiming for a sub-3 hour finish. My current 5k and 10k PBs are 18:05 and 38:08 (set in May 2026), and also my last half (Dec 2025) was 1:27.

Right now, I’m averaging about 5 hours/week spread over 5 running days, plus 2 strength sessions. I want to transition to 6 running days per week starting this week.

Current Weekly Structure (5 Days):

• Mon: Easy run
• Tue: Sub-threshold intervals + Strength
• Wed: Rest
• Thu: Sub-threshold intervals
• Fri: Rest
• Sat: Easy run + Strength
• Sun: Easy Long Run (90')

Proposed Weekly Structure (6 Days):

My initial thought for adding a 6th day looks like this (with the special workouts set in sirpoc plan):

• Mon: Easy run
• Tue: Sub-threshold intervals
• Wed: Rest
• Thu: Sub-threshold intervals
• Fri: Easy run
• Sat: Sub-threshold intervals + Strength
• Sun: Easy Long Run

Questions & Advice Needed:

1. Sub-Threshold Volume: Would you recommend sticking to 2 sub-threshold sessions per week or bumping it up to 3 sessions as per the book and vanilla recommendation? If I stick to 2, where would you place the extra easy volume instead?
2. Long Run Progression: How would you evolve the Sunday long run over a 15-week block for someone coming off 5k/10k training? Should I start introducing Marathon Pace (MP) segments into the long run early on, or focus purely on easy distance first increasing 5 mins each week as per the book?
3. Weekly Volume Scaling: Moving from 5 hours/week to a proper marathon peak—what kind of weekly hour/mileage progression makes sense without blowing up my legs or adding injury risk?
4. General Advice: Any other tips from someone who has done it and had success with it?

Appreciate any insight, workout suggestions, or feedback on structuring this block!

Hi everyone!

Anyone here running their easy pace at 6:00 min/km (or around 9:40 min/mile)?

I’m looking for recommendations for Chinese running shoes that work well for relaxed/easy miles at those paces. Mainly interested in comfort, durability, and decent cushioning over speed.

In currently running my easy and LR days on Nimbus 27, but im thinking to switching to a Chinese shoe. Ideally something cheaper than western prices. For sub-t days I’m already wearing the Do-Win PB3.

Would love to hear what’s been working for you lately. Thanks!

Hi!!

Anyone here running their easy pace at 6:00 min/km+ (or around 9:40 min/mile and slower)?

I’m looking for recommendations for Chinese running shoes that work well for relaxed/easy miles at those paces. Mainly interested in comfort, durability, and decent cushioning over speed.

Would love to hear what’s been working for you lately. Thanks!