Nathan Pennington Running in The Distance

Sub Three Hour Marathon Tips to DOMINATE

Are you seeking how to run a sub three hour marathon? If so, you have come to the right website. I am glad you have made it here to rundreamachieve. A sub 3 hour marathon is a highly competitive, coveted time that a lot of runners around the world are seeking to achieve. Pace sustainment is the key to achieving this particular time barrier. You will need to sustain 6:52 per mile or 4:16 per kilometer for the entire duration. I have run 2:19:35 for the marathon so understand the complexities of the event. I also know that you need a great deal of patience and focus in order to run 2:59:59. That being said, if others can do it why can't you right?

I notice that a lot of runners often times have problems holding the pace the entire way. One of the best ways to improve upon this mistake is speeding up the paces of your long runs. A common mistake runners make is running too many of their weekly miles or kilometers too slow. Yes, running easy will make you a very strong athletes endurance wise. That being said, you need strength and stamina in order to run a 2:59:59 or faster marathon time. Do not expect it to be easy but is it achievable? Absolutely. You may just need to tweak a few areas of your training to finally run under the sub three hour marathon barrier.

What Percentage of Runners Run a Sub 3 Hour Marathon?

A sub three hour marathon is not easy. I would say right around 2 percent of the world's population who runs marathon break the sub 3 hour marathon barrier each year. Are you lacking in talent? Do not let that get the best of you. You can make up for what you lack in talent with your work ethic. Yes, it may take you longer to achieve a sub 3 marathon as compared with someone with more genetic talent. That being said, the end goal here is to get to 2:59:59 or faster no matter how long it takes. There are no limit in this life other than the limits we place on ourselves. So, don't stop moving toward your goal. Remember, you are going for a highly competitive time and one that will require quite a bit out of you.

I have a course that I built called the Sub 3 Hour Marathon Pro where I cover specific training methods that helped me to eventually run 2:19:35. Bypassing the mistakes other runners make is the key to success in this event. The definition of insanity is continuing to do the same thing and expecting a different result. So, investing in yourself to take your running to the next level is a major tactic to go from good to great in this even.

LEARN MORE ABOUT THE SUB 3 HOUR MARATHON PRO COURSE

How Long Does it Take to Run a Sub 3 Hour Marathon?

It can take a matter of months to several years. It all depends on how you are setting up your training. Runners that want to get more efficient at holding sub 3 hour marathon pace need to get out of their comfort zones and often. You need to start varying up the paces of your long runs. In addition, you need to conduct 1 Vo2max workout per week training closer to 6 minute mile pace of faster. Remember, you want to push the anaerobic systems of the body hard. That being said, you also need to recover from those harder anaerobic workouts. I have trained and lived with sub 2:10 marathoners who would go out and jog 9 to 10 minute mile pace on their easy days.

sub three hour marathon

One of the major mistakes runners make is they don't slow down on the days they really should. You cannot continue to push the anaerobic systems of the body and expect a high return on your investment. There has to be a plan in place. I always tell runners on the RunDreamAchieve YouTube channel to emulate what the best marathoners are doing. Yes, you may have to adjust paces but find out what these athletes do and simply duplicate their work habits. I teach this in the Sub 3 Hour Marathon Pro course here on rundreamachieve.

How Do I Train for a Sub 3 Marathon?

Focus on quality over quantity. It isn't about working harder but working smarter to achieve a sub three hour marathon. You also need to start thinking about doing longer tempo runs. We race right around our anaerobic threshold. So, it is vitally important to get that tempo run branched out to around 15 to 20 kilometers in length. I mentioned above doing 1, Vo2max workout per week. Why? You need to stress the anaerobic systems of the body to recruit more fast twitch muscle fibers. The more of these you can recruit the more efficient you are going to be when you are racing your marathon. We have a private, membership community here for one-on-one coaching as well as training plans to help take your running to the next level.

In addition, I cover the concept of long runs in the Sub 3 Hour Marathon Pro course. Also, exactly what you need to be doing in order to run a 2:59:59 marathon time. You don't want to run every weekend long, slow and easy. Remember, you need to sustain 6:52 mile pace or 4:16 per kilometer pace for 26.2 miles or 42.2 kilometers. So, you have to get accustomed to stressing your body. That being said, you also have to have the same discipline to JOG on your recover days. We get all of the benefits of our hard work from the rest period. So, if you miss this step and continue to run too fast on easy days you are shooting yourself in the foot. Stop doing that.

Again, marathoners who run 2:59:59 know working harder isn't always the answer. It is working smarter.

Closing Thoughts

I know a sub three hour marathon will not be easy. That being said, there are better ways to get to this goal. It is not impossible. I have nearly 3 decades of experience in middle to long distance running. You are more than welcome to visit our about page if you would like to know more about my background. I am certain you can run well below 3 hours for the marathon. My goal for you is to start using leverage and get beyond thinking you need to run more mileage in order to do this. What you need to do is train at, near and far below sub 3 hour marathon pace and often.

The best marathoners make it look easy for a reason. They know to get marathon race pace to feel more in control the name of the game is to train at paces that far exceed what they are planning on racing at. This is very important. In addition, jogging on those easy days. They are supposed to be easy for a reason. The harder anaerobic workouts will challenge you both mentally and physically. So, take it easy on those recovery days so you can get the highest return on your investment when the hard days come. Are you ready to break the sub three hour marathon barrier? If so, click the button below to get into our course. 2:59:59 awaits you and I know you can do it.

LEARN MORE ABOUT THE SUB 3 HOUR MARATHON PRO COURSE