How to Run a Sub-3 Hour Marathon

[@GuoGuangChiou]

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

[@marathonhandbook]

Glad you enjoyed it! When is your next marathon and what is your goal?

[@GuoGuangChiou]

@@marathonhandbook my first marathon was in last month, which I ran 5 hours and 30 minutes Sub 4 goal is still a very challenging goal to me though

[@marathonhandbook]

Make each race a small stepping stone along the way! @@GuoGuangChiou

[@cherrio51]

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

[@marathonhandbook]

Try this - www.unitconverters.net/length/miles-to-km.htm

[@BonaRunNow]

Not the distance. But the pace min/km, min/miles are less audiance than min/km.

[@chrisdark999]

Learn basic math 😂

[@Gnilesington]

@@marathonhandbook😂

[@elnivekify]

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 😂

[@marathonhandbook]

Good luck, we all have to start somewhere! Consistency is the key, just keep putting in the work and you’ll do great. Paul 👍

[@alangray8952]

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

[@marathonhandbook]

Good luck, consistency is key. Just a little fine tuning will see you go under. 👍

[@alangray8952]

@marathonhandbook Thanks for the advice, will keep chipping away

[@marathonhandbook]

slow and steady wins the race!! @@alangray8952

[@vernonbell1628]

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

[@Davean1]

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!

[@simonaxelsson7047]

Great video 👍Thanks.

[@CTYeung]

Outstanding insight of the why and how.

[@94657649]

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

[@marathonhandbook]

Thank you.

[@dom_leary]

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.

[@marathonhandbook]

Address those weaknesses - sounds like you know what they are? Also maybe reduce the overall mileage and focus a little more on the quality of a couple of the runs during the week. Sub 3 @ 90k per week should be doable but maybe aim for an intermediate goal first.

[@acasualviewer5861]

Dude. If at age 49 you're running 3:38 you're doing great! You can do it. (And you give me hope as well)

[@nrg_runs]

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

[@mikes5764]

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.

[@LUMIGOCHA]

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

[@shanetan1550]

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.

[@tri0xin]

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.

[@mariaceciliaalmada9186]

Hi! Would you recommend having a rest day after the long run instead of before??

[@Rowrun]

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

[@livegreatalways]

Woww...I'm turning 50 and is no where near 3hrs, almost gave up until I watched your video. You gave me hope. Tq. Can you share a bit about fuelling? I always find it hard to take anymore gels after like 24km...should we front load the gels and then not take any after 30km (because the digestive system is shutting down)? Or just consistent say every 7km one gel. Tqvm

[@ChristianLopez-zw9em]

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

[@marathonhandbook]

The session would build up to a total volume of 10miles of effort. So the warm up/cool down is extra. Of course, build up to that. You’ll probably be capable of 6 miles at least if you are considering a sub 3.

[@ChristianLopez-zw9em]

@@marathonhandbook makes sense, thank you! Also, would you say there's a half marathon time you'd want to be able to hit prior or during training?

[@marathonhandbook]

Of course, the faster half marathon you can run, the better the full marathon. I'd say to dip under 3 hours you'd want to be able to hit 1:20 for the half if possible - that gives you a 20minute buffer. The faster the half the biggerr the buffer!! @@ChristianLopez-zw9em

[@lassekarsholt6115]

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

[@eighttwomusic]

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.

[@walt4670]

Look to speed workouts on flatter routes (like Yasso 800s) as indicators, and focus your long runs on HR zones rather than the pace (staying in Zone 2/low Zone 3 for your steady state run and moving into high Zone 3/Zone 4 when moving to your marathon race pace). Your long runs are also good for practicing fueling strategies, particularly the ones where you are running splits at race pace.

[@martinmitchell7183]

Is there a link to print the plan ?

[@marathonhandbook]

Not right now. The idea with this video is to give you the ideas to build your own plan. That’s why i talk about where you are starting from and the aim. I may do another video soon and discuss exactly building a plan. What’s your aim and what’s your current PR?

[@ivomayfield4230]

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.

[@tommathys2]

I agree.. at the end of my first marathon I started to get really painful legs from 38km onwards

[@gordonkeane]

My first marathon, my longest run was 18miles and I felt amazing in the marathon. Actually felt like i could have run all day. Carb loading for 48hrs before and consuming 90g of carbs every hour (from the start) had me flying.

[@chucky1golf]

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

[@wertacus]

EPO

[@daviesc.mulenga2765]

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