How To Run A Sub 3 Hour Marathon | Run Training & Tips

[@gtn]

What running goals are you trying to achieve this year? Let us know!

[@IronHulkTriathlon]

Great video! I'm trying to PR my Ironman time in Texas late April. Anywhere between 3:30-3:45 marathon time would be amazing! Although, may have to settle for sub 4. I'm currently at 8min/miles for 15miles.

[@igordragoslav9672]

Full marathon sub 4

[@victorlwd]

trying to get a sub 2 hour half marathon

[@igordragoslav9672]

@@victorlwd run like kipchonge pace bro hahahhs

[@mustaphab.1190]

Sub 45 10K achieved, next step sub 1:40 HM and sub 3:40 M. for 2020 🤞

[@guysmith3326]

I am still running sub 3 at 63. Four runs a week, being long, tempo, long intervals, short intervals. I periodize an 18 week plan into 6x3 week blocks, with mileage going high, medium, low for the three weeks in each block. Tempo at marathon race pace starting at 11km, increasing by 2 km each week to 21km, then up the pace by 5 secs per km and start again at 13 km, then up another 5 secs for a third sequence. Sunday one week before the race is 21 km at exactly the planned race pace wearing the race clothing, then a short easy run on the Tuesday, then nothing until the gun goes off. No warmup before the race, as I want to save the glycogen and not go off too fast. Anyone who is well trained for a marathon can run the first half really fast. That is the rookie mistake. First half is total control. Next 10 km is control with increasing effort. The race starts at 10 km to go. Pain is merely the misinterpretation of the normal sensations of maximum effort.

[@seaamros]

Guy Smith Sounds really Good, what are you doing for the Intervalls and at which pace?

[@guysmith3326]

Intervals: short are either 300, 400, 600, 1k, or 1200. Pace is as fast as you can manage provided the last interval is the same pace as the first. How many depends on how fast you want to go. You must have variety. As few as 5x400 with 600 rest, or 10x400 with 200 rest, 9x300 with reducing rest ranging from 300 to 100, 6x600, 4x1200. This is training for aerobic events so the rest should be one to two times the duration of the interval. Long intervals 2 x 5k, 3x 3k, 5 x 2k roughly. One of the reasons for fast intervals is so that you are coming down to the marathon pace for the race, rather than trying to come up to it.

[@SydneyMarathon-CLS]

@@guysmith3326 thank you for sharing your training plan.

[@MohammedAbdulHaiZahid]

totally impressive (y)

[@patelh47]

Very impressive and helpful! Thanks so much for sharing!

[@drexeldragon1723]

I've only managed one marathon finish in my life in 2:59:14. Injuries, mental barriers and life stresses in general have prevented me from improving on this, but I feel privileged that my one marathon experience was so great. Major props to everyone out there killing it, race after race. The journey is what counts! The destination is a mere bonus.

[@wohololao]

How can someone not love a Channel that speaks metric??

[@slyfer5321]

@JoshMayDrums good on you for being open to the rest of the world. Cheers!

[@DavinBryfogle]

If you're an American... me... it leaves some to be desired but, I'll just have to convert :(

[@davidnelson7719]

How dumb do you have to be to be incapable of converting in your head? Jesus...

[@mikebruns1300]

I would be happy to break 4 hours. I watched just to get a good laugh for today. Those working toward the 3 hour mark. Good for you and my best wishes to you.

[@hanphilnoffz8827]

Mike Bruns I could do 90 minutes half marathon idk if I can run marathon under 4 hour yet

[@Lalo_Runs]

Same as you Mike 😅😅

[@jonathanzappala]

This video contained everything I would suggest if I was asked 😄 great advice! 60 miles a week is almost necessary, race day nutrition to avoid the wall is very important, and being able to do that 37 10km or 1:23 half. Also doing your long run at a slow aerobic pace to adapt to burning fat. I’d keep the cross training low though, unless you can do it in addition to that 60 miles a week. Lastly if your man, just shoot for 2:55 that way you know you’ll get into Boston!

[@Hackfleisch_hassende_Zerhacker]

If you are ambitious, you should do long runs (30 k) from time to time in a steady fast pace, near your marathon pace. But yes, for "only" sub 3 h, that isn´t necessary yet.

[@jonathanzappala]

Los lol soos I disagree that is way too long to run at goal pace in training. I’m a fan of doing the end of your long run at race pace, about 4 miles worth. If you are going to do 30km worth it should be in intervals not straight goal pace.

[@Hackfleisch_hassende_Zerhacker]

@@jonathanzappala Of course you need a good basic to do so, up to this point slow runnig for long runs is surely very important. Julien Wanders said that all the runners he know, would run fast at their long runs, he also said long runs at slow pace are useless. Ok, he doesn´t run marathons yet and he does not know everything, even though he is a world class athlete. My slow pace is normally between 4:15-4:30 per km and one week ago i did 30 k under 3:40 min/km in training. It was fun and it wasn´t as hard as expected. I will not run every long run that fast, but i will all of them run faster than normal slow runs.

[@baumhauspflege3466]

I don’t think you need to hit a certain mileage to go sub 3. 60 miles is a lot for many people! My weeks were around 60-65km and I only had one week at around 80. Managed to run 2:58 doing this. I always made sure that i hit the desired workouts though so the quality was there. When it comes to mileage I’d say: as little as possible to get you to your goal. Lots of people are tiring themselves out with 100k weeks, reducing workout quality and there stop progression.

[@MaartenCaminada]

Great advice in general. And nice to know I should be able to run a 1:23 half marathon and a 37 minute 10k based on my marathon time ;-)

[@NisseOhlsen]

I ran 2:58. I simply did the following: Since my legs aren't equally long I ran on the treadmill to reduce impact/avoid kneed injury. I got up to 14 km/h (marathon tempo, give or take) as fast as I could and generally ran no more than one hour at that speed, but did so 4 to 5 times per week. Then gradually fed in some longer runs at 13 km/h which felt like a walk in the park compared to the 14 km/h, instead of one or two of the faster runs. During the race I had time to stretch and enjoy the scenery (the Danube). I ran most of the race alone, once I lost the tiresome club runners. No need to over complicate things. The important stuff is to listen to your body and take a day off when you're feeling worn out.

[@imterribee]

Great tips! However being on a plant based diet I would basically have to starve myself if I cut out fiber 24 hours before. The benefit for me on race day as a plant based athlete, is there is never any surprises when it comes to toilet time. Without going into detail, I’m always good to go when it’s time to race and I never cut any fiber out of my diet. To each their own though. There was definitely a transition period, but now there are no mysteries and that’s a huge benefit in my eyes when it comes to endurance sports. No surprises out on the course ever! 😁

[@travismcgarry]

imterribee I switch to white rice as my staple food for the 24hrs leading up to my bigger races... world like a charm

[@bh4560]

I am meat based runner. Good luck in the future!

[@ricardodjfm3257]

Running my first marathon the Knoxville marathon in Tennessee. I've been testing myself these months but I haven't given everything during my trainings . I have 25 days left I will let you guys know how it goes. Wish me luck. Sub3 marathon here I go.💪

[@gtn]

Go for it 🙌

[@ricardodjfm3257]

@Phillip Tucker yes. I was so disappointed because I singed up for a half marathon in Oak Ridge and it was on the same day be they rescheduled the half marathon for Nov 21st. I will run a full marathon and then a week after that a half marathon.

[@nollaighoneill1549]

Great advice and spot on coming from a 2.50 marathon runner.

[@bobbymora2571]

The most important thing I am finding is not missing a week of laundry lol

[@donovanmifsud8664]

Some long runs I have are a 30k run on New year's Eve Than an even crazier session Is 26km morning And 24kms in the evening Barca marathon loading 21 weeks of buildup start today Aiming sub 3 🎉❤

[@markbettington4781]

Hi guys, I'm a runner rather than a triathlete but really enjoy the channel. Very hot and in particular humid in my part of the world at the moment. Have you guys done a show on the effects of heat and humidity (especially humidity) on running speed? I find it very difficult. I would love to hear your views on how much I should adjust my expectations in these conditions.

[@cblanchhiphop]

Starting the training now - let's get it everyone!

[@lwittrock1]

Another great video!

[@MohammedAbdulHaiZahid]

Awesome tips. Will follow them and update the results. Like and subscribed. Thanks

[@Jellyfish_Openwaterswim]

Good morning Heather from South Korea.

[@McStoolio]

I'd settle for 3hrs 30!

[@immortalrob1630]

I’d like a pdf plan for 3hrs 30

[@Lalo_Runs]

Signed up for the LA Marathon 😅😅

[@Ditypo]

I don't think Heather likes the cold very much, completely wrapped up!

[@MegaMagicbeans]

LOL she doesnt look happy about being outside in the cold at all :)

[@heatherfell_oly]

Very observant, I hate the cold and can't wait for summer!

[@hanphilnoffz8827]

I relate I want to bare arm but 69 degree said no so I layer up but I can wear short much colder weather

[@essidrovital6397]

I can’t even run 7 minute mile pace or less for 5k (7:30), and a 70 year old can run 6:45/mile pace for a full marathon. What’s the best way to increase distance and pace?

[@harrymadison5999]

Hi Heather, another great video as usual! Just one question though, what zone are we talking about here? is zone 3 sustainable for 3h?

[@heatherfell_oly]

It's not as straight forward as to label what zone as it depends on the intensity you can push and maintain. The elites are likely to be holding closer to zone 4.

[@harrymadison5999]

@@heatherfell_oly and the intensity you can maintain is mainly mentally I imagine? Thanks a lot!

[@RobManser77]

@@harrymadison5999 I tentatively ran my first half a few months ago, having had a bad reaction to the covid vaccine, and even being gentle I averaged 91% of my maximum heart rate. At that heart rate I felt absolutely fine, so my point is that people vary. I’m not that strong mentally - I just feel ok with my heart rate that high. I had my lactate threshold measured properly and it was pretty close to my max heart rate (173bpm vs 183bpm), so I guess this is it.

[@kacieboden1695]

I’ve finished my first season of triathlon all sprints. I’m looking at bumping it up to Olympic distance next summer and finish in October with an IM 70.3. My weak point is definitely the running. Is it better to add in a running block or progressively build up over the summer?

[@sumatechumkuan1653]

i just finished marathon 3:39 on Sunday for next plan is under 3 hrs. so could you please recommend? I have plan 1 year for training to go Sub3

[@xGshikamaru]

100km a week for a sub 3 marathon that's bonkers! My half marathon PB is 1:25 but I haven't even done half that mileage leading to it. Anyway, I hope I'll be able to get fit like that again and go for sub 3

[@hanziel]

wow that's some serious talent!

[@xGshikamaru]

@@hanziel well, using the other disciplines of triathlon can get you very far in terms of growing your engine, getting the running economy that goes with it takes a lot of commitment, but it's not necessary to do high mileage or high intensity to get it I think (but a decent amount of each will help for sure) ! Hill reps in particular are awesome

[@seulebrg]

I think the critical part here was referring to sub 3 has a dream:) Happy with my 3:25 currently - don't think I'll shave 40 seconds per k off that

[@samuelmarcarenhas5390]

Sorry if this questions was asked , but what is the running volume for a triathlete ? I don’t want to stop swimming or cycling because obviously the lost of fitness on those disciplines will detrimental if 18 weeks no training, so how can I complement my week mileage with bike and swim please?

[@ellinorjohansson4173]

The calculator you use to calculate speed, pace for running, long run, and so on, where can I get it?

[@Sharkbite0592]

Hey guys, what’s the link for the running time calculator shown at 1:46? Can’t seem to find it online and wasn’t mentioned in the video. :) Thanks!

[@jayivan5569]

i began training for a marathon happening in dec 2021.. i just think about run and i get tired. :/ but i wanna accomplish the sub 3 marathon

[@lydiadavies7073]

Mark should have watched this video before the Brighton marathon lol

[@superiorcbdhempoil3200]

If I ran a marathon it would be the last day of my life :)

[@P.Gillett]

link to race time calculator please

[@BushcraftQuebec]

the music you listen too is all you need to follow a pace

[@brettroscoe007]

Hi GTN. At about 7:41, Mark halts his run and seems to stop his watch by tapping the screen rather than pressing a button. If so, what watch is it that does that? Many thanks.

[@heatherfell_oly]

It's the Polar Vantage V.

[@triathlontimmy]

Going for sub 3 on March 22 in Oakland, CA. My only marathon was 3:22 last year, but I'm much more fit now

[@gtn]

Good luck!

[@livium2514]

Keep us posted we wanna know how you did

[@hanphilnoffz8827]

Corona said no

[@livium2514]

Stay safe, train as you can, keep us posted. Life, is good, Be blessed!!!

[@veganrunner5634]

Come on this is totally impossible for most of us. Even with my Garmin predicting 3 hours on marathon, I have never been able to crack a 3:30 and I am consistent, running up to 85k per week with the various speed and threshold works etc. Long runs on Sundays up to 30k during specific training periods etc. Recently PR’d at 43’ on a 10k hoping to PR on HM in 3 weeks. So doing everything right focusing on sleep a lot and nutrition, VO2max around 55. What is missing?

[@miguelcosta6837]

Hello, sorry for jumping in but wanted to share my similar experience. I was in a similar situation until I started doing speed work twice a week (Tuesday short ones, Thursday longer ones). I saw VO2max jump to 59 eventually and my 10k dropping to 40 minutes. It really makes a difference! Good luck

[@lassekarsholt6115]

3h is extremely tough! Very few people will ever reach that, it think the video should highlight just how ambitious this is (though it should be kind of given), but very very few will be able to that in 16 weeks even with a good base. Very nice video though!

[@heatherfell_oly]

You can still learn from the training tips and having a goal is motivating.

[@lassekarsholt6115]

@@heatherfell_oly I agree 100% Heather, also why i said it was a really good video! Lots of quality info :-)

[@horse-4598]

16 weeks is not enough

[@cermit69]

pls add MIN/KM metrics too ;)))

[@tobi_tri_vegan]

Sub3 on 19th April. Working hard for this

[@_Rafiki.]

If it hasn't been cancelled due to a certain pandemic

[@gtn]

Good luck 🙌

[@tobi_tri_vegan]

@@gtn Thank You

[@blotzkrog]

It's June 2023 and my first-ever marathon is this October. I aim to break 3:00:00 | it's gonna be hard... Stay tuned

[@boiboi.3000]

did you make it?

[@blotzkrog]

@boiboi.3000 1:27 for half... then I hit the wall 😭 3:25 overall. That was my first time, I learnt a lot. Next year I'm doing the New York Marathon... I'll do it then 100000%

[@kevinjansa7775]

I’m thinking this is possible by the fall for me this year

[@DarkPa1adin]

heather, what's your marathon PB?

[@heatherfell_oly]

2.59.52"

[@DarkPa1adin]

@@heatherfell_oly you're a legend!

[@swagpanda9359]

If I'm currently 4 hour marathon, how long would it take with consistent dedicated training to reach sub 3. Is it feasible to reach in 1.5 years?

[@lhprx4]

I dream

[@cbandyxxx]

Kilometres per mile?

[@zacsborntorunrunningadvent3441]

14wks til Goldcoast Marathon going for 2:58 :)

[@gtn]

Awesome - good luck!

[@bh4560]

Run really fast the whole way round. Sub 4 is my goal ☹

[@infinitegaming1015]

Ran a 3:55 half in 2017 I was on pace then hit the wall. Last year I ran a 1:41 half on a stress fracture. This year I ran a 10 miler in 1:02 and a half in 1:24. Sub 3 in May baby! Lincoln Marathon

[@Hackfleisch_hassende_Zerhacker]

Good progression, but you mean you ran 1:55 in 2017? With 1:24 it will be not easy to run sub 3 h, especially in your first marathon, but it is possible. I failed in 2018 to run under 3 h, with a half marathon pb in 1:18. I started to fast and hit the wall. But in 2019 i managed it and ran a 2:40 marathon. This year i aim for sub 2:30.

[@infinitegaming1015]

@@Hackfleisch_hassende_Zerhacker nice! since then i ran a 10k in 35:59. Progress! now i just gotta wait till this stupid virus goes away

[@Hackfleisch_hassende_Zerhacker]

@@infinitegaming1015 I feel you. I was/am well prepared for the berlin half marathon, to run under 1:12, but it got cancelled too. So, do not just wait, keep working hard!

[@infinitegaming1015]

Los lol soos the grind never stops

[@hanphilnoffz8827]

I think 10 mile is a lie half marathon I believe u

[@jameseaves71]

Should be easy to fit in with my ironman training 😉😋

[@VBEPC]

Yeah... I think I'll stay with ITU... That's too much running.

[@FrankCunhaIII]

More productive to help audience run a sub four hour marathon for triathletes!??

[@gtn]

💁‍♂️gtn.io/MarathonSub4

[@FrankCunhaIII]

Global Triathlon Network Ta Da... You Rock!!! 😎👑🎸

[@dannydelorean5807]

I ran a sub 3:30 last year. Is dropping 30 minutes realistic?

[@jackwright3098]

No

[@dannydelorean5807]

@@jackwright3098 ok

[@jackwright3098]

@@dannydelorean5807 same boat. 3:34. Probably take 2-3 years of very consistent training depending on how big your base was when you ran sub 330.

[@dannydelorean5807]

@@jackwright3098 that was my second marathon. I ran a third last year but performed worse after training with hopes/expectations for a 3:20. Since then I have not been training. I would like to run Boston one day but will first need to qualify!

[@jackwright3098]

@@dannydelorean5807 yep. I totally get it. I'm a month into a couple months new training block, trying to BQ. We'll find out next year but I'm a long ways away for sure.

[@santoshshinde3761]

Hi..Need marathon training pls sand the schedule

[@rsalaysay]

Where is Fraser? Did he get sacked?

[@gtn]

Fraser will be back soon 🙂

[@herobo123456]

10k in 37 min LOL this is where i end the video

[@r_unner_G]

Running 1st mara in April (Manchester) and aiming for sub-3.

[@livium2514]

Wow it would be interesting to know how you did, will you let us know?

[@dedicatedlife4975]

@@livium2514 I can answer that easily, race have been cancelled :D

[@kleitosaliagas5668]

This just seems like marathon training for anyone at any level 😅.

[@leeoien3645]

Ok, here is a dirty topic for running during a Tri--- how to prevent the need to go #2. :/

[@heatherfell_oly]

We've got a video on what to eat before you run coming out this week so keep an eye out..

[@sinancetinkaya]

my sincere advice for seasonal youtube runners about running full marathon under 3 hours: FORGET IT!

[@dididubalier2196]

Let dreamers like me dream! Hahah

[@robertanthonyjohnson8173]

Finished my first marathon yesterday! Went sub 3 @ 2:52:38 on first try without any training!

[@TheSilentRoar]

Haha, good one.

[@desiortega9878]

Just watch the African videos. They just run cross country. Just Run/forest/run

[@realalbertan]

🦸‍♀️🦸‍♂️

[@israelguzman6086]

I never finished it 🫢💀