I have done 2 marathons and have cramped in both due to what I think is a salt issue (already fixed it in my 70.3s and hopefully for my upcoming IM). I am pretty similar in times to you and I would throw out a 3:05 as a pretty accurate time assuming you have a good race (run it without issues) and have done enough volume. For reference I am a sub 1:25 HM runner, would say around a 17min 5k ish and was on pace to 3:05 without pushing deep if it were not for the cramps at 33-35k. However, marathon volume is a lot of volume and I learned that your shorter distance times only transfer if you do equivalent volume. Might be safer targeting a 3:10 and see if you can negatively split that to a 3:05? For a first marathon thats pretty ambitious.
thanks for the advice. i think i’m going to use 3:05 as my early goal and adjust as i get further in to my training. I did my first 70.3 ( and indeed my first triathlon this year ), and set myself a target of 5 hours. A lot of people thought i was crazy, but with the help of the HIM LV plan (with a lot of missed sessions due to kids) i got round in 5:01. So pretty spot on.
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Best of luck! Theres a lot of things that can go wrong in a marathon and pacing is pretty key. Experience helps a lot, especially as you get to longer races. Prepping for a marathon alone is one thing, but if you are balancing triathlon training it gets a bit challenging
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This.
But here is more organized: BarryP Run Training
There’s no need. The test will ramp it up indefinitely.
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Holy $h!t. Is there a cliff notes version? It takes an endurance athlete to read all of that, lol
Well, I’ll try:
Run 6 times per week (1:2:3). Easy pace. Really easy.
3 short runs, 2 medium runs and 1 long run. Short runs in between.
Medium runs are twice the duration of the short runs. Long runs are 3 times a short run.
Dont increase the volume by more than 10% each week.
After 12 weeks you replace a medium run with a tempo run.
There are a lot of people who just go easy all the way to race day for long distance.
But you should read.
Also there’s a nice post here: RUNNING IMPROVEMENT WITH BARRYP – Draft Zone – Triathlon Blog of David Sharman
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No, no, no…let the algorithm take you there. Expectation is our enemy, generally speaking. 
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You should see all the Lionel Sanders threads on there. It would take an Ironman time to catch up on all of that banter
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6 runs per week would tend to be regarded as a lot in Ironman training, even if you’ve done it before for the half distance I would be cautious dove tailing that with a TR bike plan, and consider that your aerobic(easy) runs may be overlapping your aerobic bike and swim sessions in terms of the benefits you’re trying to achieve.
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I am a fan of the method personally especially when applied to long course tri.
He also suggests doing strides at the end of most runs.
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I’m doing IMSG 2020
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Officially registered for gulf coast 70.3
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It’s not the first time I’ve heard of it, I just can’t get it to add up and fit in. If my long run gets to 2h, then I’m also running 2x1h and 3x0.5h for 5.5h running per week.
To get to a 3h long run, the same maths means 9h running per week.
Now maybe I (we) can do that in marathon training but I’d be surprised that non-elite triathletes can handle that with proper swim volume and a TR bike plan. I think at most I could get to 5.5h per week which only has the 2h long run (some schools of thought prefer that)
The website (bottom of the page) has triathlon adaptations and an expectation of three runs per week: 1) cut out sessions, mostly short runs, 2) add intensity…which, and correct me if I’m wrong here, brings us back to the more traditional tempo/interval/long approach?
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Welcome Steven! Is that St George 70.3 in May?
Well done Tim! 
I use the 3 runs option (short, Medium, long) … I’m a big lad and if I run to much … I end up injured
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Hi
Quite new to TR although been a couple of years listening to the podcasts. I’m doing two ironmans next year:
IM Lanzarote
IM Vitoria-Gasteiz
@garimac - I have done a long distance Tri in Vitoria but not IM so if you have an insider knowledge…
@andyclark4 @liberosis Ive done IM Lanzarote twice and live in Tenerife and visit Lanzarote a couple of times a year - so if youve got any particular questions I might be able to help:)
I’m hoping to be in the mix for Kona qualification…fingers crossed
Cheers
Simon
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@JoeX i did barryp for base building to get my mileage up for 2 months but during my last 24 week plan for 70.3 chatty I cut the runs down to 3-4 per week which works for me. I can handle 6 runs, 4 bike and 3 swim but I mostly don’t have the time.
This time around for 70.3 CDA when I get 24 weeks out I am going to modify the LV 1/2 plan so I have 4 weekly rides and one that is a 2++ hr long ride, 4 runs based on Pfitz road running workouts, and then 2-3 days of swimming. 2 to start then 3 as I get 12-16 weeks out.
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BarryP mentioned that you only build to “your” max in terms of hours or distance. that may mean that you don’t run more that 3 or 4 hours or whatever it is. you would add in a “ultra long run” every 2-3 weeks if your long run doesn’t get up to 80% of the race distance.
BarryP also says that triathletes may modify the number of runs down because you may not have the time due to swim/run
thanks for the call @JoeX it’s 31 weeks to IM Nice, family and friends will probably tag along as support crew and to watch the madness.
I started the season with two weeks of slow build of volume to ease into training after a season break. after that I have now just finished the first week of the MV full distance plan.
started in Tower26 program three weeks ago for 3x/week. much more volume. a lot of focus on technique now. I like the program so far and get feedback after every session by my T26 coach.
starting at FTP 264 (4.05W/kg) instead of 231 last year, ca 10W down from speciality phase. volume will be quite a bit higher for me (compared to SSB LV and HIM plan), I like it. will do long endurance rides outside with Rapha club, at least for the next weeks as weather permits.
all easy now. added a 5th run (2nd brick run) for slight increase in volume. started running with my run club again on Tuesdays, loving it.
after mixed compliance last season I have been putting in 2x/week for 5 weeks now; following coach chad’s structure. almost hitting all targets, will build further slowly. sauna after most workouts
also just had my 1-year TR anniversary 
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