Running a sub-3 hour marathon is a challenging yet achievable goal for many seasoned runners. After over 40 years of running, I’ve completed 12 marathons, and it’s only in the last few years that I’ve truly embraced my identity as a marathoner. While my times in shorter distances suggest that a sub-3 hour marathon is within reach, I’ve found that it requires strategic preparation, commitment, and the right mindset.
Getting Started with My First Marathon
My running journey began on the track. I was inspired by the 4-minute mile and came close, clocking a 4:01 on the track and a 3:56 on the road. My track career saw me win the Front Street Mile in Bermuda, even beating former world record holder Steve Cram. Yet, I never considered the marathon until later in my career.
In 2000, working with Fila, I had the opportunity to pace a colleague in the New York City Marathon. This was to be my debut, and I thought it would be an easy task—little did I know, it would set me on the path to the marathon goals I’d eventually achieve.
My First Marathon Experience
I paced my colleague to the halfway point, running a steady 1:20. While I felt strong, he struggled after 18 miles, urging me to continue on my own. Without missing a beat, I calculated that a couple of fast miles would get me back on track for a 2:40 finish. As I hit the final stretch, I crossed the line in 2:39:59—an exhilarating moment, yet I was left questioning if the marathon was truly my sport.
After a couple more marathons, including a painful experience in Chicago where I hit “the wall,” it wasn’t until the Berlin Marathon in 2022 that I decided to focus on running a sub-3 hour marathon with a dedicated training approach.
Training for a Sub-3 Hour Marathon
For the Berlin Marathon, I sought advice from Alan Storey, an experienced coach known for working with Olympic gold medalist Mo Farah. Here’s how I structured my approach:
1. Base Building
The foundation of any marathon training is a strong base. I recommend a 16-week build-up if you’re already running at least 5 days a week. The goal here is to gradually increase your mileage and establish a steady rhythm. A solid base ensures your body can handle the intensity when the time comes.
2. Speedwork
Incorporating speedwork at least once a week is essential. Start with interval training at half marathon pace or faster. Aim for around 10 miles of intervals, such as 10 x 1-mile repeats. This builds both speed and endurance, preparing your body for race-day effort.
3. Tempo Runs
Tempo runs, performed at just below race pace, help you build the ability to sustain a fast effort over longer distances. These can be incorporated into your weekly long runs, giving you a chance to practice pacing under race-like conditions.
4. Long Runs
The cornerstone of marathon training is the long run. Gradually build your long runs up to 20-22 miles. For sub-3 hour marathon training, aim to complete your long runs at a comfortable pace, but occasionally incorporate race-pace efforts into these runs. For example, during one long run, you might run the first 12 miles easy, then complete the last 8 miles at marathon pace.
5. Strength and Conditioning
Core strength exercises and flexibility work are vital to improving your running form and reducing injury risk. Regular stretching and core exercises help improve stability and running efficiency.
6. Recovery
Rest and recovery are just as important as the training itself. Be sure to take at least one full rest day per week, allowing your muscles to recover and adapt.
7. Nutrition
A balanced diet rich in carbohydrates, proteins, and healthy fats is crucial for fueling your training. Make sure to hydrate well and focus on recovery nutrition post-workout.
8. Flexibility
While having a structured plan is important, it’s also essential to be adaptable. If life gets in the way or if you need extra rest, don’t hesitate to adjust your schedule.
My Weekly Training Plan for a Sub-3 Hour Marathon
Here’s how I break down my weekly training for a sub-3 marathon:
Monday: Easy recovery run (1 hour at a comfortable pace, based on how you feel post-long run).
Tuesday: Interval session (e.g., 8 x half mile at half marathon pace, with 2-minute recovery).
Wednesday: Easy run (based on how you feel after Tuesday’s workout).
Thursday: Easy run (up to 1 hour).
Friday: Rest day.
Saturday: Strides session (2 miles easy, then 6-8 strides, then cool down).
Sunday: Long run (starting at 12 miles, progressively increasing to 20 miles). Alternate between a race-pace long run and an easy long run every other week.
Summary
Training for a sub-3 hour marathon is a gradual process that demands consistency, recovery, and a tailored approach to your individual strengths and weaknesses. By building a strong aerobic base, incorporating speed and tempo work, and focusing on strength and recovery, you can set yourself up for success. Remember, it’s not about training as hard as possible—it’s about training smart.
For those aiming for a sub-3, be patient and trust the process. Consistency over time, combined with well-structured workouts, will give you the best chance of hitting that coveted sub-3 marathon time.
