What does it take to run Sub 3 hours?

A 1:18 half should be more than enough for a 2:58 imo.

2:58 should be a piece of piss off a 1:18 half

In the lead up to my first sub3 (2:58) I ran

5K- 18:00

10k- 37:xx

10mile 1:03

Half -1:24

I ran 1:18 my sophomore year of HS which was about 4 years ago, & I haven't ran at all the past 2-3 years since I quit running besides a few jogs here and there. how long will it take me to get back into this shape? Around 5'10 & I've gained around 30-40 pounds (155 now was around 120 at top shape 75 MPW in HS) & smoked cigarettes for almost 2 years but I quit smoking about 2 weeks ago.

How do these factors affect my ability or chances of getting back into shape & being able to run sub 3 hours?

i ran 2:58 on a flat fast course and was in shape for 18:00, 37:30, and probably could have run 1:21 or so. 1:18 is more like 2:52-2:55 shape i would think depending how your long runs go.

Trackbot! VDOT 1:18 half marathon

VDOT for 1:18 21.0975km: 24896.8

Equivalent race times based on VDOT:

Marathon: 00:00:00

Half marathon: 00:00:00

15K: 00:00:00

10K: 00:00:00

5K: 00:00:00

3Mi: 00:00:00

2Mi: 00:00:00

3200m: 00:00:00

3K: 00:00:00

1Mi: 00:00:00

1600m: 00:00:00

1500m: 00:00:00

I am a bot. Info:

http://habs.sdf.org/trackbot

Trackbot! VDOT 01:18:00 half marathon

VDOT for 01:18:00 21.0975km: 0

Equivalent race times based on VDOT:

Marathon: 23:48:24

Half marathon: 11:54:12

15K: 08:27:47

10K: 05:38:31

5K: 02:49:16

3Mi: 02:43:26

2Mi: 01:48:58

3200m: 01:48:20

3K: 01:41:33

1Mi: 00:54:29

1600m: 00:54:10

1500m: 00:50:47

I am a bot. Info:

http://habs.sdf.org/trackbot

If you left running due to chronic injury, your return to anything close to 1:18 is going to be a crap shoot. Plus you're carrying more weight than ever before. Scale your weekly mileage with extreme caution. Be patient. Good luck.

Odb23 wrote:

I ran 1:18 my sophomore year of HS which was about 4 years ago, & I haven't ran at all the past 2-3 years since I quit running besides a few jogs here and there. how long will it take me to get back into this shape? Around 5'10 & I've gained around 30-40 pounds (155 now was around 120 at top shape 75 MPW in HS) & smoked cigarettes for almost 2 years but I quit smoking about 2 weeks ago.

How do these factors affect my ability or chances of getting back into shape & being able to run sub 3 hours?

Either a disgusting slob or -3/10 troll. Don't really care which.

I ran a 2:57 off of around 70 mpw. Previous PRs were:

Marathon - 3:17

Half - 1:28:35

5K - 19:15

The half / 5K were >1 year prior to the 2:57, the 3:17 marathon was ~7 months prior.

Dude, it would be no problem for you with your age and those times.

I would shoot for 2:45 or better.

Build your mileage up I would say sub 3 is attainable but you wil have to put in the time and make sure you stay on top of your health so you don't get injured like in the past. Start slow & build your mileage up I would say start with 20 MPW and build up to 60-70 over the next 6 months. After that start focusing on getting in good workouts. 1:18 is good for a soph

In Hs & your lungs should be recovered from smoking within a year of quitting smoking ( I wouldn't worry about it because what's done is already done)

Once you get your mileage up lose some weight & get some good work in I'd say you could be in 2:50 shape in a year or 2.

Anyone else?

Bump

Definitely agree. I think in 18 months u could hit 2:50

Bernie16 wrote:

Build your mileage up I would say sub 3 is attainable but you wil have to put in the time and make sure you stay on top of your health so you don't get injured like in the past. Start slow & build your mileage up I would say start with 20 MPW and build up to 60-70 over the next 6 months. After that start focusing on getting in good workouts. 1:18 is good for a soph

In Hs & your lungs should be recovered from smoking within a year of quitting smoking ( I wouldn't worry about it because what's done is already done)

Once you get your mileage up lose some weight & get some good work in I'd say you could be in 2:50 shape in a year or 2.

Anyone else?

Definitely agree. I think in 18 months u could hit 2:50

Bernie16 wrote:

Build your mileage up I would say sub 3 is attainable but you wil have to put in the time and make sure you stay on top of your health so you don't get injured like in the past. Start slow & build your mileage up I would say start with 20 MPW and build up to 60-70 over the next 6 months. After that start focusing on getting in good workouts. 1:18 is good for a soph

In Hs & your lungs should be recovered from smoking within a year of quitting smoking ( I wouldn't worry about it because what's done is already done)

Once you get your mileage up lose some weight & get some good work in I'd say you could be in 2:50 shape in a year or 2.

Anyone else?

Dumoulin wrote:

A 1:18 half should be more than enough for a 2:58 imo.

Don't skimp on your long runs and you could easily run 2:50 or under.

rnr_ wrote:

I ran a 2:57 off of around 70 mpw. Previous PRs were:

Marathon - 3:17

Half - 1:28:35

5K - 19:15

The half / 5K were >1 year prior to the 2:57, the 3:17 marathon was ~7 months prior.

Can you train me? That's pretty impressive.

I ran a 2:53 marathon during the same year that I ran the half in 1:18:48. I only had a 3 month marathon build-up, and never ran above 50 miles per week. I am 6'2 and weighed 162 lbs, so I am arguably not built for the marathon distance. If you are smaller and lighter than me, and you train 70 mpw, I can easily see you going 2:45. It will depend upon your body'style ability to adapt to the higher milage, and your willingness to suffer for that long. Good Luck!