How many miles to sub three?

Former multiple world marathon paddling champ Jon Jacoby adapted to the marathon quickly and soon ran 2.34. He s a big guy too, probably closer to 180lbs.

If yo are running 31 and 1.27 off 25mpw per week then 3.00 is pretty straight forward for you. Just keep buildng the mileage upward. Your times in shorter races will improve even without any high intensity stuff. I would expect a few months of 40/50 mles per week should have you running sub 30 for 5 miles and well under 85 for the 1/2 mar. From there you just need to work on the longer runs. Might take a couple of marathons. Yu may even need to ush out a few 60 ile wees to get the breakthrough.

Me, very average runer trained very hard as 20-25yo and ran a few in the 2.40s. Able to break 3.00 (2.57)barely hitting 30mpw when in my 40s. My first one was 4.09.

I'm doing quite a bit of work in the kyak these days, it's a pretty solid session.

Don't worry about total mileage. Just add a double twice a week, even if it's 25 minutes.

Also, most importantly, lose 20 pounds; even if you don't think you have it to spare.

Drop 20 pounds and double twice a week and you'll break 3, it's as easy as that.