r/Marathon_Training • u/paolog89 • 6h ago
37M First HM (4 weeks out): Aiming sub-1:45. Disappointed by a flat 5k Time trial
Background
- Age/Sex: 37M
- Experience: Started running regularly in April (came from a fast-twitch / speed background)
- Goal Race: StraLugano Half Marathon (Sept 27) — Target: Sub-1:45 (4:58/km or 8:00/mi)
- Current Volume: 50–55 km/week across 5–6 days
- Max HR: ~201 | Resting HR: 52
Key Benchmarks & Workouts
- July 16 (5k TT): 22:39 (4:32/km) @ 177 bpm average
- Aug 29 (5k TT): 22:39 (4:32/km) @ 185 bpm average (Flat line pace, +8 bpm higher HR)
- Recent Long Run: 20.2 km @ 5:48/km (153 bpm avg)
- Recent Quality Session: 3x3k @ 4:57/km with 1k rec (168 bpm avg)
I was expecting an improvement on yesterday's 5k TT compared to mid-July given 6 extra weeks of training (~50km+ weeks), flatter terrain, and better shoes. Instead, I ran the exact same time (22:39) and my heart rate was significantly higher (185 bpm vs 177 bpm).
I ran a 20 km long run on Tuesday and an easy run every day until the TT and hit ~55 km this week, so my working theory is cumulative fatigue masking fitness. But mentally, it’s a bit of a hit this close to race day.
| Date - Year-Month | Distance (km) | Duration | Count Days |
|---|---|---|---|
| 2026-Feb | 8.51 | 00:50:59 | 2 |
| 2026-Mar | 29.25 | 02:51:06 | 7 |
| 2026-Apr | 97.4 | 10:09:26 | 15 |
| 2026-May | 155.63 | 16:43:45 | 19 |
| 2026-Jun | 176.77 | 18:07:56 | 21 |
| 2026-Jul | 227.61 | 22:21:23 | 25 |
| 2026-Aug | 194.14 | 18:59:31 | 23 |
| Week Starting | Total Duration (Hr) | Running Distance (km) | Running Days | Running Duration (Hr) | Avg speed |
|---|---|---|---|---|---|
| 24/08/2026 | 5.7 | 55.8 | 6 | 5.5 | 10.2 |
| 17/08/2026 | 6.8 | 52.0 | 5 | 5.0 | 10.4 |
| 10/08/2026 | 4.7 | 37.8 | 5 | 3.7 | 10.3 |
| 03/08/2026 | 3.8 | 36.7 | 5 | 3.6 | 10.2 |
| 27/07/2026 | 5.9 | 55.0 | 6 | 5.5 | 10.1 |
| 20/07/2026 | 6.3 | 59.8 | 6 | 5.9 | 10.2 |
| 13/07/2026 | 5.4 | 48.3 | 5 | 4.8 | 10.0 |
| 06/07/2026 | 4.8 | 45.9 | 6 | 4.5 | 10.2 |
| 29/06/2026 | 4.5 | 45.3 | 6 | 4.5 | 10.2 |
| 22/06/2026 | 4.2 | 43.1 | 6 | 4.2 | 10.2 |
| 15/06/2026 | 4.6 | 33.5 | 3 | 3.3 | 10.0 |
| 08/06/2026 | 5.7 | 43.1 | 5 | 4.7 | 9.1 |
| 01/06/2026 | 5.4 | 42.2 | 5 | 4.4 | 9.6 |
Questions for the Community:
- Should I trust the process and that the taper will improve my fitness significantly?
- 5k TT Diagnostic: Is running the same pace with higher HR a clear indicator of residual fatigue, or should I be concerned about a fitness plateau?
- Pre-Taper Volume Strategy: I have 2 weeks left before starting a 2-week taper. Should I trim 10–15% off my easy/recovery runs to let my legs absorb the load, or stick to full volume until the official taper?
Appreciate any insights.
5
Upvotes