How long does it take to train for a sub 3 hour marathon is a common question I get asked here at RunDreamAchieve. A sub 3hr marathon is an extremely competitive time and will ask a great deal out of you. It can take months or even a decade to achieve.
Do not expect it to be easy. Also, do not lose enthusiasm if you miss your goal. This is not the type of time for the weak of heart.pace for 4 hour marathon You've got to be hungry, determined and highly focused to run a 2.59.59 or faster time for the marathon distance.
what pace is a 3 hour marathon ?
In addition, a combination of easy running and op-tempo efforts at 30 seconds slower than goal marathon race pace. 7.22 mile pace is quality running and not far off your goal marathon race pace of 6.52 per mile. Remember, all of the benefits of your hard work come within the rest, not from the workout itself. Yes, you need to challenge the energy systems of the body to get to a 2.59.59 marathon. That being said, you also have to back off and allow time for the body to heal too.
A Sub 2.30 Marathon Training Plan is Not Enough
A sub 2 hour half marathon pace training plan is not enough to break the sub 2.30 marathon for several reasons. It takes more than just seeing workouts on a sheet of paper to achieve a sub 2 hour 30 minute marathon time. I broke the barrier twice due to mentors and following the advice of those around me that did it. It is a mentality you have to have that is found in highly trained and focused men and women.
how many miles in a marathon?
For example, below is an outline of how I used to do my long runs and what I changed.
Long run I usually did while still a 2.43.36 marathoner.
22 miler at 6.30-7.30 mile pace
Changes I made leading into my 2.19.35 marathon PR
22 miler – first 5 miles easy@140-50BPM (6.15-45 mile pace, 5 miles@160BPM (5.25-40 mile pace), 2 miles easy, 1 mile in 4.50, 6 miles@160BPM (5.25-5.40 pace), 2 miles easy@140-50BPM, 1 mile in 4.50
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