Training for a Sub 3 Hour Marathon and How to Run

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Are you training for a sub 3 hour marathon? If so, I hope the running tips will help you get to that 2:59:59 you have been working so hard for.
Running a marathon under 3 hours takes a great deal of dedication, drive and determination. Sub 6:52 mile and 4:16 kilometer pace is not an easy thing to do for 26.2 miles or 42.2 kilometers.
The good news is there are some tactics you can used discussed in this video to help make the process easier.
Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.
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Nathan Pennington, MBA is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador 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. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a 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:

10 сен 2024

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Комментарии : 37

@rundreamachieve 2 года назад

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@qc_mp6899 День назад

Hello sir. I am 5mnths away from 40yrs old, and I am From SA and reside in Cape Town. Currently my - 5km pb: 17:28; 10km pb: 36:30; 15km pb: 56:45; HM pb: 1:25:36; 30km pb: 2:06:56 and Marathon pb: 3:06:45. I am doing a HM race this Sunday 15th Sept with a goal of sub 1:20:00 and this race is part of my build up to the next Marathon Sub 3hr attempt on the 20th October. The above PB's was all achieved this year 2024 and my current Marathon Pb was achieved 24th Aug 2024 (Course was Flat 115m elev). Since last week I consistently do 90km's per week and I practice race day pace 4:10/km for at least 30km of those. It is a tough pace to hold for 42,2km's so I hope I will achieve on the 20th Oct (Course will have 230m elev. progressive inclines not very steep) 🤞🤞🤞. Thank you for these pearls of wisdom. I realized I am not training race day pace quite enough. Thank you 🙏.

@rundreamachieve День назад

Keep up the superior work and racing. You are fit and definitely on your way to some new PRs. Great times you have already dropped!

@qc_mp6899 День назад

@@rundreamachieve Appreciate the encouragement very much, Thank you. If I remember I'll come back to this comment thread and let you know the Marathon result of 20th October. I corrected the event date on the comment. Sry about that.

@rundreamachieve День назад

💪💪💪💪💪💪💪

@realdiggerz6914 2 года назад

Currently I’m 55yrs young 😊 Marathon PB 3:15:31 Edinburgh UK. Half 1:26:44 10k 40:30 all pbs are from 2019 onwards. Goal is Sub3 marathon within 3years. Next race is a hilly trail Ultra (50k). Then after that have The Antrim Coast Half in N.Ireland. Haven’t got a marathon race planned maybe try for London 2023.

@rundreamachieve 2 года назад

Outstanding work RD!! 3:15:31, 1:26:44 and 40:30 are superior times. You definitely have a sub 3 marathon in you. London would be a great race to go after and fast course too. Keep me updated.

@ivanmanzur1197 2 года назад

Thanks Coach!!! Working on my sub 3, week 16, according with your Pro Marathon Plan.

@rundreamachieve 2 года назад

💪💪💪💪

@RunThePlanet 10 месяцев назад

Thanks for the video, really clear and motivational 😊 I ran 3h22 in april, wanted 3hr10 if it wasnt for cramp. Now heading into valencia in 3 weeks for a 3hr10. Ive worked harder on speed since and pushing up to 25k at close to 4:30/km in my 40k log run. Also worked hard on forcing more nutrion in to me before and during to wade of this cramp in the last few miles. This weekend im going for 32k at 4:30/km. Hope to tick the 3hr10 box next month and go for a sub3 in 2024. Lets see 😊

@rundreamachieve 10 месяцев назад

Appreciate your support RTP. Awesome job dropping that 3:22 and certainly understand when cramps or other issues throw off our time. I finished in 2:26 at the 2011 Monumental Indianapolis Marathon but had to jump in a porta john at mile 17 while running with the leaders and lost probably 2-3 minutes because of that so I definitely get it. You are going to be well under 3:10 at Valencia. What a great race and course that one is. Just run YOUR race and make sure you are hydrating well (eat your breakfast 3, not 2 hours before your race...take it from me haha). Keep up the great work. I know you can get that 3:09.59!

@simonaxelsson7047 2 года назад

This is so good💥Thanks

@rundreamachieve 2 года назад

My pleasure Simon. Thanks for your support

@operationdarthstorm6556 2 года назад

not to brag but after so much running with asthma, blocked lungs, and the resulting lack of oxygen to the body, I think I have all the mental strength I can need. It's all physical from here. The day I get my lungs fixed is the day I do it

@rundreamachieve 2 года назад

Right on ODS! Looking forward to hearing about your upcoming personal bests. Keep up the superior work

@zojr Год назад

Hey Coach! I come to your channel almost everyday before I do my runs! You give some of the best detailed advice. I recently ran my first Half Marathon at 01:50:23 this past January with about 8 weeks of training. I'm currently spending this whole year preparing for my first full in January 2024. I truly believe I can run a sub 3 but from a coach's perspective, do you think one year of training can get me there?

@rundreamachieve Год назад

Of course I do Zo. It is definitely possible and you have already run a very strong half marathon time. Keep me updated.

@terzini 2 года назад

Awesome tips here! I'm trying to go Sub-3 at NYC Marathon (my first). Current times are: 5k: 18m45s, 10km: 39m20s and half: 1h28m10s (NYC half, not a fast course) I've been doing ~35miles/week for a year now and planning to increase to 45-55 miles over the next 16-18 weeks I have. My 2 questions: 1) NYC is not a fast course. Should I aim for even more aggressive goals to get to sub 3 there or no need? 2) do you think with current times and mileage Sub-3 is possible or too optimistic? Thanks!

@rundreamachieve 2 года назад

I ran my debut marathon at NYC back in 2002 (2:43:36). Yes, definitely NOT a fast course. 2:59:59 for the marathon is equivalent to 18:49 for 5K, 39:00 for 10K, 1:26:21 for the half so definitely sub 3 is a legitimate goal and one you have the potential to produce Roberto. Yes, I think based off of your current times and mileage it is very much possible.

@terzini 2 года назад

@@rundreamachieve thank you for the answer here!

@rundreamachieve 2 года назад

@@terziniAnytime brother

@jdbenavides5334 2 года назад

Thanks Coach! You recommended drinking which is key, but would you also recommend gel consumption on those longer marathon paces runs and harder VO2 workouts?

@rundreamachieve 2 года назад

Yes, absolutely

@ArturoJrAseo 2 года назад

4:11 M (LA marathon 2021) 1:47 HM (local race in SoCal). Aiming to learn to be patient and improve physically and mentally to run Sub 3 by age 30 (I am 26).

@rundreamachieve 2 года назад

Congratulations on having already run a 4:11 full and 1:47 half Arturo. Well done my friend. Keep up the great work. You have a sub 3 in you