[TRAINING] advice & tips for 3rd marathon

Hi all,

In October I’ll be running my 3rd marathon. I’m looking for some advice or tips to improve my training.

I ran my first marathon in Paris last year. My goal was to get to the finish line, which I did after 4:40:09. Average pace was about 5:30/km-6:30/km until I hit the wall after 34km.

splits:

5 km - 00:29:40

10 km - 00:58:58

15 km - 01:28:29

21,1 km - 02:05:29

25 km - 02:29:40

30 km - 03:04:10

35 km - 03:41:04

42km - 04:40:09

Second marathon was in Rotterdam earlier this year. I was hoping to get sub 4:00. Hit the wall at 32km, kept going till I got severe cramps in my calves after 35km.

splits:

5 km - 30:32

10 km - 1:00:14

15 km - 1:29:08

20 km - 1:57:39

21.1 km - 2:04:25

25 km - 2:27:43

30 km - 2:58:16

35 km - 3:36:01

40 km - 4:18:47

42km - 4:38:54

notes:

• Created my training plans using/ https://www.runnersweb.nl/calculators/online-loopcoach# (dutch, couldn’t find english version on runnersworld.com). Training plans were for a 16 week period.

• Paris marathon was in April, so most of my training was in low temperatures 0°C-10°C (during winter). Day of the marathon was the first hot day of the year with temperatures around 20°C. I was not prepared for the heat, not mentally nor practically.

• Same happened in Rotterdam, but this time I was mentally prepared and made sure to drink enough water/sport drinks and wear a hat & sunglasses.

• Had no cramps during 1st marathon, but for some reason I did during 2nd marathon

questions:

• I’ve heard about the book ‘Advanced Marathoning’, do you recommend it?

• Any recommendations on training plan calculators?

• How can I avoid cramps? I’ve read it could be due to lack of hydration, however I made sure to drink plenty during the run. Lack of magnesium perhaps?

• I have vacations planned during my training period which might make it more difficult to keep up with a training plan. Any tips regarding training while on vacation?

Any advice will be highly appreciated!