Only Video You Need To Run a Sub 3 Hour Marathon

[@harryruns1]

This is great info and straight to the point! Love it. Ran 3.09 last year, hoping to go sub 3 this September 💪

[@Lurorunner26.2]

Good stuff. The best marathon I ever had (2:48) I started out at 7/mile pace and dropped the pace mile by mile. I think starting even more conservatively is the way to go.

[@gabriellex584]

cheers from brazil! just raced my 2nd marathon 3h55, I'll start working for a 3h30 and then 3h with this solid tips! great job

[@ShaneKelliher]

Amazing! Best of luck man.

[@CoreyMcCue]

I am currently following the McMillan plan in Strava, and this video feels like it fills in a lot fo the gaps nicely. Would love to see more on this series!

[@ShaneKelliher]

Glad you liked it! For sure, more to come!

[@RunFocused]

Thank you so much for the awesome tips! I'm gearing up for my first full marathon in April 2025, aiming for a sub-four-hour finish. Your advice is super helpful, and I'll definitely be incorporating a lot of it into my training. Wish me luck! Thanks again!

[@ShaneKelliher]

Thanks I appreciate that! Best of luck next spring!

[@kajenkirubah1228]

Great video. Though per need to keep things in perspective, it's just a number that means not much. If you can get close to sub 3, that already means you're elite in fitness. There are people out there that run at nearly 2h so don't stress too much. Just get healthy and have a blast!

[@ShaneKelliher]

Glad you enjoyed! And much agreed for sure

[@rickjames9866]

@@ShaneKelliherI feel a lot of people get lost in the useless numbers. My first marathon I ran in 4h 15, and I’m probably one of the fittest people I know at this point. I’m also 5’8 and 180lb which is overweight. I have another marathon coming up in a couple of months and the goal is to drop my weight to 160lb, and aim for 3h 45 mins. My opinion is, sub 3h is for younger people and those that are at an extreme level of fitness. Depending on your age and gender, getting sub 4, sub 5, heck just completing a marathon will put you in the 99th percentile of fit people

[@SuperTreybo]

After running 7 years and still stuck on 4 hour 1 min marathon, I would love to just run sub 330 one day. I guess living in humid myrtle beach doesn’t help etheir . Think I need start working more on zone 2 running maybe I’m doing to much fast pace training

[@ShaneKelliher]

Hope you get there! Consistency is key.

[@SuperTreybo]

Hey thank you Shane! I hope so to it’s been very frustrating the last 3-4 years. I feel like ever since I got my first gps watch Garmin in 2021 my running racing has went downhill. I hit my best full marathon time back in March 2019 at myrtle beach on 70 degree day . 4 hours 1 min, and last 2 marathons I’ve done have been 4 16 in 2022 and 418 recently my worst and I wonder if it’s because I’m not running enough zone 2 mileage and going to fast on my runs. Back in 2018-2019 I was using a Fitbit watch with no gps and running off of feel, my long runs I didint care about pace and i feel like I might been more aerobic trained. When I got my Garmin I got to obsessed with pace and trying keep fast pace all my runs. U think I need to do most of my long runs and runs at 10-11 min paces? And more mileage? My best half marathon is 1 44. 8 min pace. So wonder if I need do most my runs 10 to 10-30 paces. I’ve heard I need run slower to get faster, it’s just gps and pace can mess with your ego during training

[@carlosmachado9905]

@@SuperTreybo Maybe just get a good coach if you don't have one. I don't know your age and health but going for 3:30 should not be that complicated for most people with a good health and a good coach.

[@ShaneKelliher]

@@SuperTreyboI know exactly what you mean as far as ego getting in the way when using the GPS watch. I would certainly encourage you to not even look at the watch and just go by feel. You are correct that running slower will help you run faster in the long term. I’d focus on time on the feet over any other type of difficult workout, at least for now. And try for a race in a bit of a cooler climate maybe!

[@SuperTreybo]

Thank you Shane for tips! I also am a bit of heavier runner 5,9 185 . And I do strength training twice week. I bench press 5 sets 5 and do deadlifts or squats 5 sets 5 twice a week. Do u think the core exercises like bench press and squats might be slowing me down too? I heard bench press can slow distance runners down not sure how true that is. I normally do 5 sets 5 with 60-70 percent my max for reps upper body. I’ve heard it takes more oxygen for upper body muscles

[@nilesdelta8636]

Great vid I can see me coming back to watch this many times!

[@ShaneKelliher]

Thanks! Glad you liked it

[@nilesdelta8636]

@@ShaneKelliher wish you all the best great content you need one or two vids to go semi viral and more folk will realise it’s great content .

[@ShaneKelliher]

@@nilesdelta8636 I hope so, thanks again! new vid coming soon

[@Mexicanbrown]

Thank you so much! This was very helpful, I’m currently trying to improve my times so your tips really helped 💪🏽

[@ShaneKelliher]

Glad to hear!

[@konj2411]

Great video...thanks G' ....Boston or bust 😅

[@ShaneKelliher]

Let’s go!!

[@holmj12]

Also for the youngest runs you'll probably have to run a 2:50 marathon (6:29 pace) or faster to make it to Boston. Too many people qualify than the event can hold

[@ShaneKelliher]

You’re right.. and looks like the standard is going to keep getting faster and faster

[@maxo_sinclair]

solid video

[@APKZ04]

You follow the Young brothers i see.

[@barkleyhunt3227]

Excellent advice😊

[@ShaneKelliher]

Thank you! 😃

[@hman2912]

Americans and the imperial system

[@ShaneKelliher]

I’m sorry 😭

[@LeePrice82]

The funny one for me is when folks from other countries quote (their own words) "I did 80K mileage per week" 😂

[@RaymondTusk74]

@@ShaneKelliherNever apologize for victory.

[@frankiesl2681]

« For most men », I guess this video is not for women then. NEXT.

[@thesamirmahadin]

“Everybody has time for it, you can fit in your seven hours plus of sleep” says someone who CLEARLY doesn’t have kids 😂

[@ShaneKelliher]

Okay, guilty. I do not have kids! But the point remains the same - try to cut out the unnecessary time spent on social media, distractions, etc. to prioritize sleep if you can. I acknowledge that having kids and/or other family obligations will make marathon training a lot more difficult.. but not impossible I believe!

[@lobotomyscam1051]

​@@ShaneKelliherThumbs up on your comment for not having offspring. Enjoy it!

[@dweyhrauch09]

I’m a physician, married, wife works, have two young kids and I train 9-12 hrs per week. Kids make it harder but yeah most everyone ‘has the time.’ Exceptions like single parents, working multiple jobs, special needs children, etc but yeah I ran 10mi last night after bedtime

[@Trzntxn]

I'm a month out from my first marathon. I've only been seriously running again for a few months. I plan on my peak week just being 55, as I have only been working up to 40 recently. I have no expectation for my time but as the marathon I am running in is a smaller, trail run I plan on staying up front for as long as I can. This was great video refresher for me on all the little things, that we as runners often graze over!

[@ShaneKelliher]

Thanks man, I appreciate that! 55 is doing great man, especially if your newer to running! Best of luck in your race.

[@tylerstogsdill]

How did it go?

[@kylecRVP]

Absolutely Love this content no 2 a day runs tho??

[@ShaneKelliher]

Glad you enjoyed! And yeah imo doubles aren’t really necessary until you are hitting 65+ mile weeks. You definitely get more bang for your buck with singles up through higher mileage

[@hagosmesgoun7195]

I just sub3 in Boston 90% here ur saying is accurate LFG -

[@shanetan1550]

Very informative and easy to implement for any goal time. Just one question: is running 6 days the only way? what about mixing it with bike commutes? Which workout in your plan is the easiest to switch out for long rides?

[@ShaneKelliher]

Thanks! Running 6 days isn’t the only way. I didn’t go into this really at all but cross training can be extremely beneficial. Especially from an injury/stress prevention standpoint. I would say one day a week you are good to swap one of your easy runs for a bike ride, commute or whatnot. Potentially a couple of times out of your training cycle you can swap a long run for a long bike, so you are still getting the aerobic stimulus but aren’t destroying your legs too much. Hope this helps!

[@fcordobaot]

Thanks for this video, I will follow to go from 3:56h to 3:00 🎉

[@MacGp100]

the Monday Easy Run in nearly the target Racepace are u joking?

[@ShaneKelliher]

NO FASTER THAN 7:15/mile. Upwards of 8:00/mile if you need to.

[@MacGp100]

@@ShaneKelliheryes, 7:15/mile is nearly racepace (3:10 for marathon), very very much too fast. Also 8:00/mile (3:30 for marathon)

[@DTOWNRW16]

did my first half last November in 1:29. doing a 10 miler in 10 days ive been training for pretty seriously, with my peak week being 40 miles. will use that as a base test to see if I should commit to my first marathon or just go for a fast half this upcoming November.

[@ShaneKelliher]

Best of luck! Think you’d be up for a good full.

[@DTOWNRW16]

update: did that 10 miler is 62 minutes. been taking it easy only doing about 15-25 miles a week to not lose too much fitness. Starting my training plan next week!

[@ShaneKelliher]

@@DTOWNRW16 you’re killing it! Nice work man, good luck with the build

[@JoeyOmegaGames]

Best video on here for marathon stuff etc thanks

[@ShaneKelliher]

Glad you enjoyed! No prob

[@Christian.Jenkins27]

Great vid Shane 👍🏻 glad you used a clip of me from the Croc marathon video lol

[@ShaneKelliher]

Thanks Christian 🫡, had to include that clip 😂

[@darkcoldwater8179]

I think you could do it running three days a week if you cross train heavily.

[@DaveNash]

underrated video with amazing visuals to boot

[@gregux3169]

If your goal marathon pace is 6:52, your easy runs will be nowhere near 7:15

[@ShaneKelliher]

Correct, they will be 7:30-8 min pace generally

[@seanbackusss]

100% would be more like 7:50 - 8:40

[@Flying-Roro]

Great information really nicely packed but please insert kms and minutes in your text. It may take time to edit but it's hard to follow for non americans if everything is in miles. Anyway, thanks for the great info 🎉

[@ShaneKelliher]

Noted for sure 👍🏼 Appreciate it!

[@NotChris3356]

watched this video and still ran over 5 hours for my marathon. so it seems you need more than just this video

[@rabk3]

You are missing a huge component. Weight. A huge amount of people who are stuck at 3:30 or 4:00 are carrying excess weight. You don't have to be rail thin to hit Sub 3 but you need to be well within the range of a healthy BMI. You should inform you audience of the time penalty for extra weight. Widely regarded as 2 seconds per pound per mile. Drop that extra 20lbs many are carrying and poof your time drops 17 minutes at the same fitness level.

[@ShaneKelliher]

Fair point, but personally I think that goes without being said. If you are thinking you are in the ballpark of a sub 3 and are running 50 miles per week - and hitting the proposed workout times, then weight isn’t going to be an issue

[@zacharyphelan]

Do a video breaking down the 2000 calories and 600 cals difference.

[@ShaneKelliher]

Interesting.. might have to

[@wesleytwiggs7687]

I agree with 99% of this video. It’s great aside from this one thing. “It’s easier to outrun a bad diet than a bad bedtime.” I completely 100% disagree with that. I’ve seen it many times over with athletes on various levels. Diet is king. Maybe for just a sub 3 you can get away with that, but once you try getting 2:40 and below you’ll find yourself with limited options on where you can get those higher mileage days and you’ll have to sacrifice some sleep every now and then, but not diet.

[@ShaneKelliher]

Sure, I can’t disagree with you there. Probably could have been phrased better in the video.. My point was there’s no need to cut out all sweets, junk food, etc. as being too restrictive may do more harm than good. Diet is certainly very important!

[@filipcernoch3441]

Question - why to put intervals/tempo training (the most difficult training of the week) in the middle of the week and not right after the rest day, when you are rested the most?

[@ShaneKelliher]

That’s a good question. You certainly could if you have experience doing so and that has been what’s worked in the past. For me personally (and for many others), having a couple easy days to loosen the legs up and get the running week rolling is the best lead up to a quality workout. Another key reason is this sort of schedule is recommended for the stimulus your body receives during training. You don’t necessarily want to be 100% fully rested going into some of these workouts. That sentence right there can turn into a long conversation which I’ll save for another day. One last thing is that you might not actually be fully recovered from your long run! Even if you take one day completely off but you ran 16 at a good effort two days before, you may need a few extra easy days before your hard effort.

[@28mouse85]

A 1.28 half is equivalent to a 3.03. If you want to run a sub 3 marathon youll need to be closer to 1:25 for a half. And even still it doesn’t translate if you dont have a very good base already. Also i dont think its good for any new runner to go up to 50miles per week within the first year. This should ideally take 2/3 years.

[@ShaneKelliher]

Everyone is different. I agree with everything you’ve said but there’s definitely an individual component to it. More so skewing these tips towards what has worked for me, which I acknowledge may not work for everyone..

[@andydevinewine]

6 or 7 days a week to run 2.59....chronic over training right there

[@ShaneKelliher]

Not really

[@blakejech6846]

I like the video.. but if you're doing sub 3, 6:52 pace, how in the world is 7:15 even close to easy pace. I'm around 7:25 pace marathoner and my easy miles are at least a minute and a half slower

[@ShaneKelliher]

Thanks man, you are right that as fast as 7:15 /mile pace is too fast for a standard easy run. Although, I understand why a lot of people like to run a little bit faster than true “recovery jog” on easy days - so I’m saying to set a hard limit on making sure you don’t go any faster than 7:15 /mile. The ideal zone for easy runs as I mentioned is upwards of 8:00 /mile. The overall point here is: don’t care about your easy run pace, just make sure you’re not getting down to the low 7s because this is too fast.

[@Mexicanbrown]

I would like to see more content about it!

[@blubloos]

Thanks Shane! I will use this information to run sub 3 for the first time. You have played a part in my journey

[@ShaneKelliher]

Appreciate it! Best of luck

[@mattlawell1992]

Nice Akron Marathon cap!

[@a.rahmanalolayan4056]

thx .. it's help

[@daniel52031]

You don't need to watch another KZbin video, you need to run more. It really is that simple

[@ShaneKelliher]

Agreed 👍🏼

[@daniel52031]

I do agree with all of your tips though, I suppose I was writing to anyone watching videos and not running more. Keep up the good work Shane!

[@larslysdahl4586]

This is the best video I have seen on this topic. Specific, short, to the point.

[@ShaneKelliher]

Thank you! Glad you liked it

[@xtrembb9613]

I ran 2h59 in march; basically did all of what you said although had 2 rest days a week for which rather than doing an easy run i was swimming for 30-40mins - still decent cardio and limits injury risk.

[@ShaneKelliher]

Nice work! Yeah cross training is definitely a good option to cut down on overall running stress

[@FallenTreeNation]

So you did 4 runs a week and one day of cross training? Thanks!

[@pv20ft6]

Is it a myth to need to do a long run at lest 18 miles a few different times? Running only 50 miles a week I think would not be enough miles per week. What is your longest long run during the week when you ran under 3 hours? And how many miles did you average per week?

[@ShaneKelliher]

I want to start by saying everyone is different. When I broke 3 my long run was 20 miles. I personally think that long, long runs are overrated. It’s more about building consistent miles throughout the week and sprinkling in those long efforts (16+ miles) every other week or so throughout the bulk of training. I averaged ~55 miles my first time breaking 3, but that was over the course of a LONG 6 month cycle

[@pv20ft6]

@@ShaneKelliher Thats cool. I was thinking that long runs could be overrated. But I think you are right about doing a 16 milers every other week during the training period is long enough. I am thinking threshold workouts can be just as beneficial.

[@edwin5419]

This is all just basic stuff. It'll get most people to 4:00 - 4:30, but not to sub 3. Perhaps you need more exposure to more people of different levels

[@ShaneKelliher]

50 mile weeks with a 1:27 half and hitting target workouts at my said paces will get you much closer to sub 3 than 4 hours??

[@edwin5419]

@@ShaneKelliher sure, but the key piece is that 1:27. Everything else is more geared to a 4 hour. And you titled the video "Only video you need to run a sub 3 hour marathon", leaving out the part "as long as you can basically run one anyway".

[@oliverlongstaff5576]

Really useful video. Thanks

[@ShaneKelliher]

Glad it was helpful!

[@tri0xin]

Wow, spot on.. good info. This video is like the cliff notes version of hundreds of "sub 3 hour" youtube videos I've watched over the last few years. Really is mostly all one needs to know... down to the new shoes every 300-500 miles.

[@ShaneKelliher]

Really appreciate that! Glad you enjoyed it.

[@ceschenrik]

I am 7/8 weeks away from Oslo Marathon, and I am hitting close to 50 miles per week. My problem is that I had surgery on my acl and meniscus a year ago so my knee is kinda fucked. How would you say sprinkling in a little cycling will affect my marathon performance?

[@ShaneKelliher]

Hey man awesome work! I think cycling and/or swimming would be super beneficial for you. The most important thing is protecting that knee. If you need to do 2 days a week cross training and have to cut back on mileage a bit, then there is no sweat. I’d also certainly recommend getting as many runs as you can on soft surface to keep that knee in good shape. Best of luck!

[@connorkesler]

Hey man, this was a great video! We really appreciate your insights on this. Running Grandma's this June, and I'm not sure if I'm quite at sub 3, but this video helps a lot "Please don't use your shoes from your high school glory days" 🤣

[@ShaneKelliher]

Thanks man! Really appreciate that. Good luck at Grandmas!! 🏃💨

[@holmj12]

Tip: put on body glide basically all over your body on long runs and race day (stops the friction burns)

[@ShaneKelliher]

Good tip for sure!

[@mattwoodywoodRT]

Brilliant video! 👏

[@ShaneKelliher]

Appreciate it!

[@alangray8952]

Good advice, got 3.02 last Oct and 3.15 on a hilly and windy course last month. Next sub 3 attempt in Oct 🤞🏃‍♂️

[@ShaneKelliher]

Best of luck, you got this!

[@cblanchhiphop]

You got this!

[@JMGasser87]

Super video!

[@ShaneKelliher]

Thank you, glad you liked!

[@Fishcracker23]

Nice concise and very useful video man, thanks!

[@ShaneKelliher]

No problem, glad you liked it!