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How To Run A Sub 3 Hour Marathon in 2024 Faster

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Are you seeking how to run a sub 3 hour marathon? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Опубликовано:

14 авг 2024

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Комментарии : 28

@rundreamachieve 4 года назад

What do you think are the key workouts needed to run a 2.59.59 or faster for 26.2 miles?

@benjaminfarias6451 4 года назад

I'd say that you hit the nail on the head with this one ... awesome video!!!! Definitely some Great tips! To answer your question, I agree that Threshold Miles are a gamechanger for marathon training (they helped me drop 30 min off of my marathon and BQ)... when I performed them I maxed out at 7 Threshold miles per long-run .... I imagine that if I had performed 10-14 like you stated then I would have ran a faster Marathon ... I also think marathon paced long-runs along with slow easy paced running, strides and vo2max-work are also valuable in breaking 3.

@rundreamachieve 4 года назад

@@benjaminfarias6451 You're on it Ben. I'm looking forward to haring about your sub 2.49 and eventual sub 2.30. It is simply a matter of when. Anyone who continues to put in the heavy work you are doing is going to get results. Keep me posted.

@r_unner_G 3 года назад

Getting your head into the marathon training block. End of week long runs, hill repeat sessions, middle-distance runs with hilly sections, 10-12 mile progression runs, speed sessions, fartleks, 6-7 mile tempo runs, weekly all out parkruns (5ks), tune-up races ideally 16 mile race or a 20 mile race a few weeks before goal race. Desire, dedication, consistency, getting out there even when you don't want to, listening to the body and brain, working on core and strength exercises including plyometrics, eating well, cutting out alcohol, sleep as much you can. I did a solo sub-3 marathon in April after race was postponed and got a 2:52 - goal was sub-3. I then improved it to 2:47 last month in another solo attempt. Hoping to get a sub-2:40 in April 2021 so I can get a championship qualifying time for London 2022, but it's going to be tough and I think I need to re-think some of my long run sessions. Before April, my longest long run was 27.4 miles and did some 23s, 22s, 20s, 19s. In November's attempt, my longest long run was 19 miles, and it showed. I suffered from miles 20-26 in November, whereas I got to mile 23 ok in April but bonked hard thereafter!

@rundreamachieve 3 года назад

@@r_unner_G right on! That is solid advice from someone who is obviously 100% committed to excellence. Keep up the great work. You have the mindset and the physical skills to go well under sub 2:40.

@Daveyboyroy 3 года назад

Really good video, thanks. Going for 3:15 next month and have secured a charity place for London next year, which is where I'm going for sub-3. Great advice in this video.

@rundreamachieve 3 года назад

Thanks for your support D Skelton. Continued success to you and I look forward to hearing the update on your sub 3

@florianhofmann4433 4 года назад

most underrated coaching advice on youtube. amazing content and knowledge

@rundreamachieve 3 года назад

Thanks for the support Florian. Appreciate that.

@rasmuspaludan1653 3 года назад

On the topic of hydration: super important to get right in the race. In the HC Andersen Marathon in Denmark there is a drikning station every 2,5 K and I take in approx 1,1 liter per hour when the weather is 14-18 C temperature. That is also where I broke the sub 3 at age 46 😅

@rundreamachieve 3 года назад

Congratulations on the massive personal best at breaking 3 hours at 46. HUGE effort and well done! Keep me updated on your progress. Continued success to you.

@unvaccinatedmgtowfitness Год назад

Good job getting sub 3 at your advance age.

@davidveitch5996 2 года назад

Brilliant video. Just discovered this. Training for sub 3 now but don't think my plan has enough intensity!! And certainly not enough sub MP workoutst

@rundreamachieve 2 года назад

Thanks for your support David. Definitely check out the running courses and/or training plans on rundreamachieve.com. Potentially, a change is what you need? Keep me updated on your progress.

@jamiecoppock3052 4 года назад

Really good content! Am trying to break 3 in April, bit scared by some of the paces you are talking about though. Have run 36mins for a 10k and 1.22 for a half but definitely worried about bonking in the last 6 miles of the marathon. Any tips here? Thanks again for all the content, way better than a lot of the stuff on RU-vid, keep it up dude!

@rundreamachieve 4 года назад

Appreciate you stopping in Jamie and well done having already run 36 min for 10K and 1.22 for the half, clearly shows you are capable of running well below 3 hours. I think just attacking each week as it comes is key and of course following a legitimate plan. I have sub 3 training programs as well as an in-depth sub 3 hour marathon course. Go to www.rundreamachieve.com and click on "courses" to learn more or you can just get a copy of a simple sub 3 hour marathon plan by clicking on "training programs" if you would prefer that. Keep me posted on your preparation and progress.

@MrNaiall 3 года назад

5.30-5.45 mile pace it's hard for me. but, i attempt to training.

@rundreamachieve 3 года назад

That is all you can do A-Run. Keep up the great work.

@thomasoconnell6325 Год назад

Hi there. Have watched pretty much all your videos. Thank you so much. Any tips on mile reps and medium long runs plz..is a long threshold run of say 12 miles a good idea? What kind of pace should I do training for sub 3. Thanks.

@rundreamachieve Год назад

Thanks for your support Thomas. Definitely go to the search box in the channel and type in these terms as I have made many videos about them. Yes, a long threshold of 12 mile is also a very good idea, maybe drop a 6:20 mile every 3rd mile during that run to mix it up a bit. Remember, we have to get that 6:52 mi/4:16 kilo pace to feel more in control. So, training well below the goal intensity is key. Keep me posted on your progress. Know you have a sub 3 time in you brother.

@simonaxelsson7047 3 года назад

Thank you👍

@rundreamachieve 3 года назад

any time. Appreciate you supporting the channel Simon.

@tombryant6185 Год назад

Great video as always! One question, how many “hard” days a week do you think someone should include in their training for a sub 3 marathon? 2 seems to work well for me but would love to get your advice? E.g. 1 x speed and 1 x tempo, Or… 1 x speed and 1 x long run with tempo/marathon pace

@rundreamachieve Год назад

Thanks Tom. 1 speed, 1 tempo, 1 long run (alternating harder/varied paced long w/ easy long run following week)

@user51252 4 года назад

Great video! Super underrated channel. I’m set on breaking a sub 3 on my first marathon, as a 18 y/o. Sthlm marathon (SWE) got postponed to sept 5, which gives me even more time to train. Current PBs are sub 16min 5k and sub 33.5min 10k. How long of a long run in marathon pace would you run before the race? Planning on running 2x 40km @ 06:00min/km pace (super slow) and a couple of 20km and one 25km @ 4:10min/km. Would you go longer than 25km in marathon pace during training? PS. I do at least one sub 3:45min/km training/competition each week.

@rundreamachieve 3 года назад

Thanks Lukas. Appreciate it. No, not longer than 25km at marathon pace