For a serious preparation for a sub 4 hours finish time you will need to run 3 times 32km with an average pace of between 6 and 6. I know specific training strategies that will help ensure you break the 3 hour marathon barrier. Strengthening phase maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work. With your tips and enthusiasm you definitely helped me as well run my marathon faster than i initially expected. If youre feeling pretty confident, this is the plan for you. How i trained to run a sub 3 hour marathon extramilest. Run your next marathon in under 3 hrs 30 minutes by dave elger. You need to build the speed capacity and once youve got this, you can add more marathon specific workouts in your plan. How to run a sub 4 hour marathon firsttime virginia january 4, 2016 2 comments in november 2015 i succeeded in running my first and only.
Formal training plans are not for everyone, but to achieve sub 3hr i needed some structure. The 5 hour marathon runner race strategy marathon basics. The sub 3 hour marathon running a marathon under 3 hours. I like to keep it simple when it comes to developing training programs. Experienced runners marathon training plan by karen hancock. Running a sub 3 or boston qualifier bq takes a lot of hard work and requires sacrifices in several. However, id been tracking times using my pace card and knew they were about 3 minutes ahead of sub 3 hour pace, so i could slow down a little and still make the time.
This is the exact reason i created the sub 3 hour marathon pro course. As matt skenazy found out, joining that club isnt easy. How to run a sub 3 hour marathon mens running, april 2016 april 11, 2016 in running telling everybody you know that youre planning to run a marathon in less than three hours is a bit like telling everyone youre writing a novel. Lets be clear this sub 3 hour marathon training plan is not of the couch to marathon variety. Running the london marathon in sub 3 hours by elisabeth kilcourse jul. In theory, this is achievable based on last novembers 5km time of 17.
The full plan is below, but first heres some advice to help you follow it. Hal suggests some ideas beyond his most advanced training plan to get in the necessary milage. T threshold pace half marathon race pace or 85 90% of your maximum heart rate. Note the younger you are, the more margin of improvement you will likely have in regard to marathon improvement. What i am saying is you need to practice running longer periods of time running at a higher heart rate. The purpose of this site is to provide you with everything you need to successfully run a sub 3 hour marathon. Sub 3hour marathon running training plan trainingpeaks. For advanced runners aiming to run a marathon pr, qualify for the boston marathon or run a sub 3 hour marathon, there are several training programs, such as jack dan iels plan a, pfitzinger 5570, 7085, 85, galloway goal sub 2. The basics of running a sub 3 hour marathon is that you have to run 26. How to run a sub3 hour marathon mens running, april.
I ran my first marathon in 4 hours and 11 minutes and it was a miserable experience. Over the years ive ran many sub 3 hour marathons and im excited to share my experiences. Otherwise leave three hours postmeal before heading out. That being said, there are other factors that are critical to you getting under the 3 hour marathon barrier. Inside, find detailed triathlon workouts, bits of motivation, diet tips and strength training advice. How to run a sub 4 hours marathon i am into sports. How to run a sub 3 hour marathon running shoes guru.
This is a great strategy for new runners who are adequately prepared, experienced athletes who have had limited preparation, and the slow but steady runners. A marathon training schedule for experienced runners. Having used these myself, i was slightly frantic recently when i realised that runners world, who had originally hosted the plans, removed them from their site sometime in august 2017. These are the most important training sessions for any marathon runner. The more minutes you can clock at running race pace during the week the better you are going to get at running that pace. Each week will include easy, long, tempo and speed runs as well as core sessions, a rest day and optional crosstraining. There is even a blog, which has the sole purpose of helping people break. I have created a free 30 page pdf with the fundamentals of training and racing. With the 2014 gold coast marathon fast approaching weeks away, its time i mapped out a marathon training plan. The sub 3 hour marathon training plan iron therapy. Many athletes want to run a sub 3 hour marathon, boston qualifier or marathon pr, but they dont know how to accomplish this. I plan to use your advanced 2 marathon program to break 2. The objective of the marathon runner race strategy is to finish a marathon within 5 hours.
This plan provides the daily details for someone training for london marathon 2009, although it can be adopted for any marathon by refering to the weeks to go instead of the date. This plan will work well for anyone shooting for a marathon time up to 3hr 30min as well as sub3chasers, with all the runs based on paces that you can easily adjust to your ability. Experienced runners marathon training plan serpentine. There are key issues marathoners around the world are dealing with. Kipchoge ran the fastest time ever over the marathon distance, but for heated reasons that get at the heart of the sport, he did not run a marathon. A sub 4 hour marathon is the target of many runners, so find out about how to break the magical 4 hour mark.
Running a sub 3 hour marathon, boston qualifier or marathon pr. All the information on this site was researched and used by me when i ran my first marathon in 2005 in a time of 2. How to run a sub 3 hour marathon, boston qualifier or marathon pr heart rate training on long runs duration. The original asics marathon training plans remain one of the most popular, much loved guides for those preparing for their first marathon or marathon improvers. How to run a sub4 hour marathon firsttime the well. Boston marathon training plan level four week 1 3 week prep phase monday 46 mile easy run tuesday 57 mile easy run wednesday 7 mile aerobic run thursday off day friday 46 mile easy run saturday 56 mile easy run sunday 11 mile easy long run week 2 3 week prep phase. No matter if your goal is to run a sub 3 hour marathon or break under 5 hours, every runner should invest some time in choosing the right shoe. Not only that, but at this level youll want to cut down on staminainhibiting activities you know exactly what i mean closer to the time of the marathon.
Plan includes complementary access to jm run club a comprehensive library of running resources and training advice to help you make the most of. If you are looking to push your boundaries to achieve a sub3hour marathon. Break 4 hours with our marathon training plan womens. Running a marathon under 3 hours is a very respectable goal. Congratulations on signing up for a marathon tough enough to be rewarding but. How to run a 3 hour marathon, a just enough training approach. The marathon 3 program fits conveniently between novice 2 and intermediate 1, but its main feature and appeal is that it offers only three days of running and an extra dose of cross training for those of us who need.
The first 14 weeks of your sub 3 hour marathon training mileage will follow. Running a sub 4 hour marathon time without obsessing about it running a marathon is a real accomplishment and nothing beats crossing the line. The sub 3 hour marathon barrier is a goal many marathoner around the world seek out each year what this means is aiming to hold 6. Im an experienced runner 3 marathons, lots of 12 marathons etc for the past year, i havent run, but have done weights and intense crossfittype exercise 3 5 times per week. The caffeine bullet sub 3 hour marathon training plan runs for 16weeks and has been devised to ensure that you peak on marathon day. Hydration is about as important as the training itself. Analysis by strava into runners in the 12 weeks before the london marathon shows, unsurprisingly, that the harder you work, the better your times kate carter. Training tips, workouts, raceday wisdom, nutrition advice and more from top endurance coaches. Now, when i set out to run this marathon my target time was 2. Many runners want to run a sub 3 hour marathon, boston qb or marathon pr. Sub 2 hour 55 minute training program for caroline wostmann 42km sa. Why is it important to do different kinds of runs in training. To do this, youll need to run a majority 75% or more of the marathon.
This site is all about marathon running and reaching your full potential in training, racing and life. During my race i actually dropped off the back of the sub 3 hour group a few kilometres from the end of the race. Interesting stuff, but im not asking what 10k speed for example will guarantee a 3 hour marathon as i know that you still need to train for the marathon, and you just might not even be the type of person who translates well into the marathon. F faster than race pace at around 95% of your maximum heart rate. Based on recent data, the median finishing time for women is 4.
The sub 3 hour marathon requires the athlete to hold 6. As a benchmark, it indicates that as a runner you have at least a little talent and enough dedication to training and hard work to bring that talent out. Take around the same amount of time to run easy in between the fast efforts. A subthreehour marathon marks you out as an aboveaverage runner. Sixteen week schedule to break 3 hours in the marathon. Ive started training for my next marathon which will be in may and my goal is sub 4 hours. I could run and do my own thing and maybe achieve it. Youll be consistently running at least 3 times a week to achieve this goal. How to run a sub 3 hour marathon, boston qualifier or. This free, 16week marathon training plan aims to get you across the line in under 3 hours. A sub 3 hour marathon equals a pace of 4min17sec per kilometer, but dont get stuck running with the 420 pace in training, nummela reminds you. Completing a marathon in less than 4 hours is a magical, attainable and popular goal among 26. I currently run a 10k under 48 minutes and my last 5k race i finished in 21.
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