Achieve A Sub 3 Hour Marathon
Still to do
Two hours and fifty-nine minutes on the edge, for a time that only a few per cent of marathon runners ever see.
The adventure
A sub-three-hour marathon means running 42.2 kilometres at about 6:52 per mile without a single real slowdown. The first half feels controlled, almost easy, and that is the trap. The race really begins at 30 kilometres, when your glycogen runs low, your stride shortens and the pacing maths you did so confidently at the start becomes a negotiation with every kilometre marker.
Get it right and the last few miles are among the best in running. You start passing people who went out too fast, the crowd noise lifts you, and with a kilometre to go you know the clock is on your side. Crossing the line with a two at the front of your time puts you among the quickest amateur runners in almost any field, and it is a number you will quote for the rest of your life.
Why it’s epic
- The pace is 4:16 per kilometre, or 6:52 per mile, held for 26.2 miles.
- Only a small percentage of marathon finishers worldwide break three hours.
- As a rule of thumb, runners who break three hours can usually run a half marathon in around 1:25.
- Flat, fast courses such as Berlin, Valencia and London give you the best chance.
What it is
A sub-three-hour marathon means averaging under 4 minutes 16 seconds per kilometre for 42.2 kilometres.
How to do it
Follow a structured plan of around 16 weeks with long runs and race-pace sessions. Choose a flat race such as Berlin, Valencia or London.
Top tip
Practise your race-day nutrition on long runs.
Need to know
- Plans usually run for 16 to 18 weeks with high weekly mileage, so build a solid base first.
- Practise fuelling on long runs; most runners take a gel or carbohydrate drink every 30 to 45 minutes.
- Cool, calm conditions matter, so autumn and spring races give you the best odds.
Why it’s on my list
Not being content with just completing a marathon, i need to push myself, so in-keeping with my other target goals this one is very tough, but i hope one day, achievable.
42.195 Kilometres (26.219 miles; 26 miles 385 yards) in under 3 hours. The world record is a shade over 2 hours at time of writing, so under 3 should be easy!?
If you would like to find a marathon event near you check out Find A Race
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