How To Run a Sub 3 Hour Marathon + Sub 3 Hour Marathon Training Plan

For many intermediate to advanced endurance runners, completing a sub 3 hour marathon race is the pinnacle of their running journey and a huge life achievement.

With the accomplishment of consistent finishes under three and half hours comes the planting of a seed that going under three hours may well be possible.

Accepting that challenge means embracing the additional physical and mental demands that training for the next big barrier will bring.

When you cross that finish line in under 3 hours, you will be among an elite group of runners. Estimates state that only four percent of all marathon runners of all ages successfully complete the distance in under 3 hours.¹Galic, B. (2023, April 27). 84 Marathon Statistics Every Runner Should Know. LIVESTRONG.COM. https://www.livestrong.com/article/13763749-marathon-statistics/

We also share our sub-3-hour marathon training plan—scroll to the bottom to grab your copy—available for free in PDF and other formats in miles and kilometers.

How Many Months To Train For A Sub 3 Hour Marathon?

Most people with a reasonable base fitness level require a minimum of four months to build up the running stamina and consistency of pace to run a sub-3-hour marathon.

To do your marathon comfortably, I’d recommend looking at five months, if not more. Our training plan is 20 weeks from start to finish.

What Is The 3 Hour Marathon Pace (In Km and Miles)?

To run a sub-3-hour marathon, you need to run at a minimum pace of 6 minutes 41 seconds per mile or 4 minutes 09 seconds per kilometer.

As we want to break 3:00 hours and not cut it too close, we need to leave a buffer for our finish time. In reality, unless you are glued to the ‘shortest distance’ racing line throughout a marathon, you will end up running slightly longer than 26.2 miles.

To compensate for the additional distance – and give yourself a bit of a buffer, all of our training will be based on hitting a 2:55 marathon.

Those 5 minutes in your back pocket can count for a whole lot as you go through those 26.2 miles!

Not sure this is the plan for you? – Check out our other marathon training plans.

You can utilize our Marathon Pace Calculator to calculate specific pace targets and download a PDF of the even splits. As recommended above, enter the time closer to 2:55:00 than 3:00:00 to give yourself a bit of headroom.

What Is A Good Pacing Strategy To Break 3 Hours?

A successful 3-hour marathon is all about pacing. Your pacing strategy can be broken into two elements: speed and consistency.

If you survey most marathon finishers, you’ll see their pace consistency is all over the place.

The average marathon runner starts off too fast, manages to sustain a good pace throughout most of the race, and then drops off in the last few miles, hitting the famous “wall.”

This is typical.

26.2 miles is a long distance, and our bodies are not normally adapted to keep going for so long. It’s expected that your energy starts to sag after three or four hours.

So, how do we combat this?

We train for it. 

If you want to run a sub 3-hr marathon, the most comfortable pacing strategy is to run a consistent pace throughout the entire race. This means you’ll probably be holding back in the first half marathon, but this will serve you well later on.

Another option is the negative split strategy. This means you would run the second part of a race faster than the first.

Practice these pacing strategies in your long runs.

Of course, your race-day tactics will depend on the course and terrain; a course with a more challenging second half may not be appropriate for a gradual increase in speed, which is why it’s best to consult the course map to help you decide your strategy.

Are You Ready To Take On This Training Plan?

If this is your first marathon, I suggest a training plan without a specific time goal.

If you are a seasoned marathon runner, you already have a good idea of your current fitness level. Based on the results of a time trial, you can determine whether this plan is appropriate for you.

To ensure you are ready to take on this time-based training plan, take a 3K or 5K test or use a recent road race result. These tests should be an all-out effort that you can hold for the duration of that specific distance.

The suggested results to take on this training plan are the following: 3K in 10:34, 5K in 18:16, or 10K in 37:53.

What Training Methods Are Used In This Training Plan?

Since we aim for a specific time goal, we will combine two training methods: rate of Perceived Exertion and Pace Training.

Rate of Perceived Exertion (RPE) is a method of training based on perception or how you feel. The scale ranges from 1 to 10, with one being extremely comfortable and 10 being an all-out sprint. Here is a complete explanation of RPE.

Pace Training, on the other hand, involves maintaining a specific pace, measured in minutes per kilometer or mile, for specific intervals during your run. It’s like setting a rhythm for your body to follow, ensuring you stay on track towards your time goal.

 Jump to the end of the post to get a copy of our sub-3-hour marathon training plan.

My training plan’s intention is to increase your maximum mileage and develop your speed endurance to become strong and resilient for these fast paces.  

This is a key ingredient in running a consistent pace just under three hours.

That is why the initial mileage is higher than in some of my other marathon training plans, which are less pace-focused.

So why do you need a training plan? Your training plan is going to be your guide.

By mapping everything out at the start of your training, you are giving your schedule some structure, allowing gradual increases in mileage and pace.

Alongside a rest day, here are the different types of training I recommend and have included in the downloadable training plan.

#1: Race Pace Run

Race-pace runs are just that: runs where you practice your estimated race pace for either specific intervals or the duration of the workout.

Warm up for 3 km or 2 miles and cool down for 3 km or 2 miles before and after each workout.

For a sub-3 hour marathon, your race pace is 4:09 / km or 6:41 / mile.

#2: Long Runs

Long runs gradually increase your volume, which is vital in preparing you for race day.

Some of your long runs will be run at a conversation pace, with an RPE of 3-4. Others will include race pace intervals.

Long runs are used as dress rehearsals for your race, so you should use them to practice race pacing, fueling, and hydration strategies.

These runs allow you to very gradually build up your maximum mileage.  In my training plan, you’ll notice that the longest run is 21 miles or around 34km.  

See also: How long should my longest long run be?

#3: Threshold Intervals 

Threshold intervals are a type of speedwork.

You run the threshold intervals at your threshold pace, which, for our purposes, is 3:55/km or 6:18/mile.

These workouts improve your speed and ability to sustain harder efforts for longer periods of time.

Warm up for 2 km or at least 1 mile before and cool down for 2 km or 1 mile after the workout.

#4: Tempo runs

Tempo Runs are longer blocks of threshold training.

You will run for the indicated km, miles, or time at a sustainable, hard effort, an RPE of 6-7. You will run at a hard pace, but one you could hold for 60 minutes.

These runs improve your ability to run faster and harder for longer.

Warm up for 3km or 2 miles before each tempo run, and cool down with 3km or 2 miles afterward.

#5: Strides

Strides are short accelerations in which you begin easy and increase your effort level to almost top speed, RPE 8-9, and then gradually return to your initial pace.

Each workout will indicate the number of strides and their duration. You may run them at any time throughout the run. The rest of the run should be run at an easy, conversation pace.

#6: Distance Runs

Distance runs, or base-building runs, are crucial to your training. These runs, performed at a comfortable, conversational pace, help you gradually increase your volume and improve your aerobic base.

The rate of perceived exertion should be between a 3-4 on a scale of 1-10.

#7: Hill Repeats

Hill repeats are a type of interval workout.

Warm up for 3 km or 2 miles. Then, run uphill, hard, between a 9-10 RPE, for the amount of time indicated in the specific workout. Jog back down to your starting point and repeat for the indicated number of times.

Cool down for another 3 km or 2 miles.

#8: Recovery Runs

Recovery runs are slightly easier than distance runs, with a rate of perceived exertion of 2-3. These runs aim to recover from a harder session and add easy volume to your week.

#9: Strength Training

Strength training is not just a beneficial addition to your running training plan; it’s necessary. It plays a crucial role in correcting muscle imbalances, making you a fitter, stronger, and faster runner, and, most importantly, it helps you stay injury-free.

Aim for two strength training sessions per week, ideally on Tuesdays and Thursdays in the PM, but whenever you can fit it in best. Incorporate compound exercises such as squats, lunges, glute bridges, calf raises, planks, push-ups, and rows.

#10: Cross Training

Cross-training for runners involves engaging in different forms of exercise, such as cycling, swimming, or elliptical, to improve overall fitness without the repetitive impact of running.

The objective is to increase endurance and help prevent injuries by working different muscle groups and reducing the risk of overuse.

Free Sub 3-Hour Marathon Training Plan Download

Check Out The Premium Version of The Sub 3 Hour Marathon Training Plan . . .

Other Suggested Marathon Training Plans

Beginner + Novice Training Plans

• Couch To Marathon Training Plan
• 6 Month Marathon Training Plan
• 20 Week Marathon Training Plan

Intermediate Training Plans

• 16 Week Marathon Training Plan
• 12 Week Marathon Training Plan
• Sub 4-Hour Marathon Training Plan
• Sub 3:30 Marathon Training Plan
• 8 Week Marathon Training Plan

Advanced Marathon Training Plans

• Sub 3-Hour Marathon Training Plan
• 20 Week Advanced Marathon Training Plan
• 20 Week *Intense* Advanced Marathon Training Plan

References

• 1
  Galic, B. (2023, April 27). 84 Marathon Statistics Every Runner Should Know. LIVESTRONG.COM. https://www.livestrong.com/article/13763749-marathon-statistics/