Meltdown during a sub 3 marathon try

I finally ran sub 3 this year in October, and here are some reflections:

- You should be able to run a half-marathon under 1:25 with relative ease.

- While 5ks aren't marathon predictors, you should be able to run a 5k under 19 minutes comfortably. Means you have the speed.

- You will need to run a lot of miles. I would average in the 60s and peak around 85 MPW, a little more if you can handle it.

- If you are smaller/ lighter and have a background in track or college running, you can get away with shorter long runs and less miles per week in favor of longer/ harder tempos.

- If you are a little bigger (i'm 6'2" and 180 lbs) and did not run until after college (also me), then I believe you will need to take some time to build a speed base, and then pile on tons of miles while training for a sub 3 marathon.

My last PR was 3:09 (1.5 year ago), and it didn't really feel like I was running "fast" at any point in time. Running sub-3 I felt like i was running fast, almost too fast, the entire time, and just trusted in my training and endurance. And if you only want a BQ go get it, sub 3 is much harder than 3:05. Don't plan on 3:05 and then convince yourself you can run sub 3 the week/morning of. Also, if the course if hilly than its probably not likely. If its not ideal weather conditions (for me, mid-40s), forget about it. I tried for sub 3 last spring when it was in the mid-50s and completely bonked at mile 20.

As far as injury prevention, there are many factors, but the biggest difference maker for me was the addition of trail running and ultra-marathon type training. Previously, I had trouble doing more than 60 MPW without getting injuring (of all road) - last summer I averaged about 70 MPW and peaked in the 90's 3 times because I was running like half of it on trails. I ended up a little sore during my taper, and got injured during the marathon, but taking time off is a hell of a lot easier when you got that PR under your belt.

Your half-marathon split should be as close to 1:30 as possible. I hit right at 1:30, and continued to run even until mile 24ish. Then made the last ~2 miles my fastest to get to a 2:59:29 finish time. Anyone I have ever known who tries to put "time in the bank" during the first half always bonks.

Hope this helps. It took me a couple tries, and a TON of time and effort to train for, but it feels so freakin' awesome to be a sub-3 hour marathoner!! (way different than an "almost-sub-3" hour marathoner ;).

Congrats on making sub 3. Are you the OP?

Wheels falling off by only 30K. Not only did you start too fast, you weren't in very good shape.

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My .02 €. :) :

You need more mileage to get there, consistency and log some good specific marathon pace workouts.

In order to prevent injury, I suggest doing at least 3 routines of strength work (lookout for coach jay videos on youtube) of 15 -20 minutes each.

Besides use a (good) foam roller, like that of tp therapy, "the grid".

Also before targeting a sub 3 marathon I would try to go sub 1:24 in the half.

Good luck

I think a 16 to 18 mile long run is a good idea, with the last three or so miles at marathon pace would be a good idea. Much longer and it will hurt his recovery given where he is. Much shorter and he won't build the muscular endurance he needs to run the marathon.

Just my .02

Thank you! No, not the OP, but based off his first post I could relate as I have been there a few years ago.