How to Run a Sub-3 Hour Marathon 

Good stuff I like it by breaking down the target goals into different training sessions and how to execute the different session properly 👍

Under 3 hours or not, this video is filled with awesome training runs that will help any runnwr at any level and any pace. Thanks for the video!

This video is so helpful. Thank you for posting!!

Anyone doing sub 3-hour marathon is SUPER and AMAZING. I'm training for my 1st marathon in May 2024 and hoping to get to the start line and finish sub 5-hours 😂

The most concise video of this sort I have come across. Aiming for sub-three next spring. Thank you!

Please add KM conversions, will make future videos much easier to follow - too hard to do all the maths on the fly

Great video 👍Thanks.

Outstanding insight of the why and how.

Brilliant advice, going to attempt a sub 3 in April, came in 3.02 at Abingdon. Think I done to much easy runs on the long runs, going to implement more steady and MP efforts 👌 thanks for the advice

Very helpfull to know to to what distances you are building up the speed workout (and at what pace) and longrun. 👌🏻Thanks! Will take this into account for my plan.

Great video. Currently training for my first sub-3 and documenting how it’s going on my RU-vid channel 😊

Perfect. Where should we include strength and conditioning training? Core sessions? Even crosstraining with bike for example. Thanks in advance.

Excellent information that anyone can use for any goal time. A question if you may help with: which days should I replace my bike commutes with? I can ride to work on 2 of the weekdays and the duration is approximately an hour.

What about S&C sessions? Where would those fit in? Do you have any videos around that?

Really great video.. I do have a question on progression... and I know it likely varies greatly.. but would like your opinion. I'm 49.. have run regularly for 25 years.. in the last few years probably 30'ish miles a week. I've never run a marathon but my typical long runs every week or every other week are half marathons and I can comfortably run them at at a 7:45 pace, If I was pushing myself I think I could likely hit 7:30. My question is how difficult is it to progress in speed? Is it realistic with your training schedule.. lets say 16 weeks to knock off 45 seconds or a minute off my pace? Or would that drastic of a pace change typically take much longer? Thanks for the great video.. I started using it as a template 2 weeks ago.. so far so good.

So no 800m reps or 1km reps at e.g. 10km race pace or faster?

I ran my first marathon last year age 49... I started running with the pandemic so I'd been running a couple of years. I ran a 3:38 and wonder if it's even possible for me to get down to sub 3. I do think a BQ is achievable if I can resolve some weakness issues that emerge when I push the mileage up (I was peaking at 90km/w) but 3:00 seems otherworldly.

Where I live it is very hilly so running a consistent pace is challenging, it is also at 7000 feet of elevation. Do you have any advice regarding adjusting long run pace for altitude and hilly terrain? My past training I have made sure to hit some faster than GP in my weekly speed work, but it has been hard to maintain consistent pacing in my long runs. Last year I ran three marathons with only one of them dipping under 3 hours.

Thanks for the video! For speed sessions, would you recommend working up to 10 miles of speed work, or 10 miles total including warmup/cool down

Add km next time to avoid this maths some of us have to do

Is there a link to print the plan ?

I would disagree that the longest run should be 20-21 miles. Longest run should ideally be around 38km. My longest run before my first marathon 32km and I was very unprepared for that final 7-8km because of this.

I'm wonder if theres an alternative to having to run 6 days a week for sub 3?❤