Sub 3-hour marathon training plan: join the elites

Running a marathon distance is the ultimate goal for many runners. It takes dedication, discipline and hard work to run the 26.2 miles that make up this iconic distance. For some runners, their ultimate dream is to not only finish a marathon but also achieve an impressive sub-3 hour time.

Running a sub-3 hour marathon puts you in an elite category, as it requires an average pace of 6:51 per mile. It takes a specific sub 3-hour marathon training plan and mindset to reach this goal, but with dedication and consistency, it is achievable. Check out our co-founder Stu’s blog series to see how he tackled the challenge and achieved a sub-3-hour finish.

Setting the goal of a sub three-hour marathon

Before beginning any marathon-specific training plan, it is important to have a clear goal in mind. Running a sub 3-hour marathon should be your ultimate goal and all your training efforts should be focused towards achieving it. This goal should be realistic and attainable based on your current fitness level and previous race times. It will not apply to most who are running their first marathon.

Assessing your current fitness level

To accurately assess your current fitness level and aerobic base, you can participate in a 5k or 10k distance race to get an idea of your speed and endurance. You can also do a timed one-mile run to gauge your mile pace. This will give you a baseline to work from and track progress throughout your training.

The marathon 3-hour pace benchmark

To break the three-hour benchmark, a sub 3-hour marathon requires an average pace of 6:51 per mile. This means you need to be able to maintain this pace for the entire 26.2 miles, which is no easy feat. However, with proper training and conditioning, it can be done. 

Marathon mile splits for Sub 3-hours at 6:51 minutes per mile

How to run a sub 3-hour marathon

Once you have set your goal and assessed your current fitness level, it’s time to start training for a sub 3-hour marathon. Here are some key tips and guidelines to help you achieve this impressive feat of breaking the three hours threshold:

Follow a structured training plan

To run a sub 3-hour marathon, you need to follow a specific training plan that is designed for this realistic goal. This should include a mix of speed work, long runs, and recovery runs. Your training plan should also gradually increase in mileage and intensity as you get closer to race day.

Incorporate strength training

Incorporating strength training sessions into your routine will help build overall body strength and prevent injuries. Focus on exercises that target the core, glutes, and legs to improve your running form and efficiency.

Consistency is key

Consistency is crucial in marathon training, especially when aiming for a sub 3-hour time. Make sure to stick to your training plan and schedule, even on days when you don’t feel like running. Every run counts towards your overall goal and skipping workouts can hinder your progress.

Incorporate speed work

Speed work is essential in training for a sub 3-hour marathon. This includes interval training, tempo runs, and hill repeats. These types of workouts improve your overall racing pace and build endurance to maintain a faster speed for longer periods of time.

Stay motivated and stay focused

Training for a sub 3-hour marathon can be physically and mentally demanding. It’s important to find ways to stay motivated and focused on your goal. Whether it’s joining a running group, setting smaller goals along the way, or visualising crossing the finish line, find what works for you and use it to stay on track.

How fast is the sub 3-hour marathon pace (in km and miles)?

A sub 3-hour marathon pace is approximately 4:22 minutes per kilometre or 6:51 minutes per mile. This requires a high level of endurance and speed to maintain this pace for the entire race.  Training with this race pace in mind will help prepare your body and mind for the challenge.

How to hold the sub 3-hour marathon pace when you’re tired

As you near the end of a marathon, fatigue and exhaustion can start to set in. It’s important to have strategies in place to help you maintain your sub 3-hour race day pace when you’re tired:

• Focus on your breathing: Take deep, controlled breaths to bring more oxygen into your body and maintain your pace.
• Use positive self-talk: Repeat motivational phrases or mantras to yourself to keep your spirits high and maintain your pace.
• Break the race into smaller segments: Mentally break down the remaining distance into more manageable chunks, making it easier to stay focused on maintaining your pace.
• Use visual cues: Pick a person ahead of you in the race and try to catch up with them. This can help push you to maintain your pace and continue to pass others.

Practice running at marathon pace even when fatigued

To truly prepare for running a sub 3-hour marathon, it’s important to practise running at this race pace even when you’re tired. This can involve incorporating tempo runs or race simulation workouts into your training plan. Not only will this help improve your endurance and ability to maintain the desired training pace, but it will also give you mental confidence on race day.

Have a solid fuelling and hydration strategy

Proper fuelling and hydration are crucial for running a sub 3-hour marathon. Make sure to have a solid plan in place for when and what you will eat and drink during the race. Practice this strategy during long training runs to ensure your body can handle it on race day.

What percentage of runners can run a sub 3-hour marathon?

According to a study by RunRepeat, approximately 2.89% of marathon runners worldwide can achieve a sub 3-hour time. This is considered an elite-level achievement and requires dedicated training and determination. However, with the right mindset and preparation, it is possible for anyone to accomplish this goal.  So why not set your sights on joining this exclusive club of sub 3-hour marathon runners? With hard work, consistency, and proper training, you can make it happen. 

Sub 3-hour marathon training

Our training plan, crafted by our experienced head coach and London Marathon champion Mike Gratton, is tailored to help you achieve your sub 3-hour marathon target through a blend of speed training, long runs, and recovery days.

This comprehensive plan aims to enhance your endurance capacity and establish a solid running base. Striking a harmonious balance between pushing your limits and preventing injuries is crucial, a principle at the core of our meticulously designed plan. Consistent training and unwavering commitment are key to conquering the sub 3-hour marathon milestone.

Is this the right marathon training plan for me?

Our sub 3-hour marathon training plan is designed for intermediate to advanced runners, with previous experience in running marathons and a current long-run time of approximately 3 hours and 30 minutes. If you’re new to running or have never run a marathon before, we recommend starting with shorter distances and building up to the sub 3-hour goal pace over time.

Sub 3-hour marathon: training schedule breakdown

Our training plan is structured over 18 weeks, with a gradual increase in mileage and intensity. It includes:

• 3 speed work sessions per week (interval training, tempo runs, hill repeats).
• 1 long run per week, starting at 10 miles easy pace and gradually building up to long distances of 22 miles.
• Rest days and recovery easy runs to prevent burnout and injuries.
• Cross-training activities, such as cycling or swimming, to supplement your running and prevent overuse injuries.

How many miles per week should you run?

Our sub 3-hour marathon training plan includes a peak weekly mileage of approximately 55 miles per week. This may vary depending on your individual fitness level and running experience, but it’s essential to gradually build up your mileage over the course of the training plan to prevent injuries.

How many months to train for a sub 3-hour marathon?

It’s recommended that you give yourself at least 4-6 months to train for a sub 3-hour marathon. This allows enough time to gradually build up your endurance and speed, as well as incorporating rest and recovery days into your training plan. Achieving a sub 3-hour marathon time is no easy feat, but it is definitely attainable with proper training and preparation.

What do the different runs on the training plan mean?

The training plan has different types of runs, each serving a specific purpose in helping you achieve your sub 3-hour marathon goal. These include:

• Interval training: Intervals are short, intense bursts of running followed by a mile slower or recovery period. This type of shorter distances training helps improve your speed and endurance.
• Tempo runs: Tempo runs involve running at a comfortably hard mile pace for an extended period to elevate the heart rate. This speed session will help improve your ability to maintain a faster pace for longer periods.
• Hill repeats: Hill repeats involve running up and down a hill multiple times at a challenging effort level. This type of training helps the runner to improve leg strength and speed.
• Long runs: Long easy runs are the cornerstone of marathon training, gradually increasing to longer distances to build endurance and mental toughness. These are often run at a minimum pace.
• Recovery runs: Recovery runs are a short, easy run that help the runner to rest and recover from more intense workouts while still keeping your legs moving.
• Cross-training: Cross-training activities, such as swimming or cycling, are used to supplement running and improve overall fitness while giving your body a break from the impact of running.

Rest days: the importance of recovery

A rest day is just as essential as training days in achieving a sub 3-hour marathon time. A rest day allows your body to recover and repair itself, preventing injuries and burnout. It’s crucial to listen to your body and not feel guilty about taking a day off from running to rest and recover. Sleep is also crucial to recovery.

I’ve missed a week of the plan, what should I do?

If you’ve missed a week of the training plan, don’t panic. Life happens, and it’s normal to miss a workout or two. The most important thing is to not try to make up for lost time by cramming in extra workouts or increasing your mileage too quickly. This can lead to burnout and injuries.

Instead, simply pick up where you left off in the plan and continue your scheduled workouts. If you feel like you need to make up for lost time, try adding a light cross-training session or an extra recovery run into your week.

It’s going to be hard work

There’s no denying that training to run a sub 3-hour marathon is going to be tough for most people. The high training volume in the lead-up to race day will require dedication, hard work and sacrifice. But the sense of accomplishment when you have race day success and cross that finish line in under 3 hours will make it all worth it.

Final thoughts: download our sub 3-hour marathon training plan today

Embark on the life challenge of achieving a sub-3-hour marathon with our training plan, crafted by our head coach and London Marathon winner, Mike Gratton. This plan offers detailed weekly schedules, recovery tips, and all the essentials for attaining your objective. Remember, consistency and commitment are pivotal in marathon preparation. Believe in the process, heed your body’s signals, and remember to enjoy the journey.

Why not start today? Download our training plan now and commence your pursuit of the sub-3-hour marathon milestone. Let’s get started, see you on the start line!

Interested in a slightly slower marathon challenge? Take a read of our 4 hour pace marathon blog.

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