Piece of cake for you with those PRs. I did 3:01, off 40 mpw, with PRs of 19:10 5K, 39: 04 10K and 1:26 half, both just within a couple of months before the marathon. With good and consistent training, say 6-9 months, you can easily shoot for 2:45 (I am now shooting for 2:55, even though my 5K is still only 18:45 or so)
What does it take to run Sub 3 hours?
Training Advice/Discussion
Marathon
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Based on your past PRs you probably could get the aerobic fitness in 6 months, no problem. However, for marathon training and racing you need to have the durability to handle the mileage without injury. If you are overweight and ~2 years with no running, then you are going to have to be very careful about your mileage build up to avoid injuries. That almost certainly will be the limiting factor in how quickly you can get into sub-3 marathon shape.
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I have had this foot ailment for over two years now. I have barely run in that time and it still won't go away. I know I need to see a sports podiatrist -- and I will -- but I'm just curious to know how others have dealt with this injury/condition.
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Odb23 wrote:
What type of training times, mileage, Prs, ect. Does it take to run a marathon in under 3 hours let's say 2:58 I have been out of the sport for a few years (I'm 21 now) quit track my senior year due to injuries, ran 1:18 half marathon my sophomore year and Prs in track we're 4:30 mile 9:42 2 mile in HS
I ran a 1:20 half PR the spring before running a 2:57:58 marathon. I was in better shape for the marathon but I went out a little fast and would have been under 2:55 if I had not bonked a little. If you can run under 1:20 in the half, you should be able to break 3 easy. You need 75 miles a week or more. I averaged about 80 miles a week for the year before I broke three. I did up to 100 miles and my low was about 60 on very easy weeks. I followed the training schedule that was right out or Lydiard's Running to the Top. You need a 3 month base of 80-100 miles, 4 weeks of hill bounding workouts and then about 5-6 weeks of track workouts/anaerobic conditioning before you taper. I actually decreased my mileage slightly during the track periodization to avoid injuries. Obviously, you need a long run of about 18-22 miles every week. I hope this helps. With your background, a reasonable training program and avoidance of injuries should make it easy. -
sub3over40 wrote:
You need a 3 month base of 80-100 miles.
No. This kid has run 4:30 and 9:42. He has talent. 80-100 mpw is excessive....so easy to get hurt or burned out. Just build up to 50's and do some long runs. Stay fresh and build mental fortitude. Don't be a wimp or an idiot on race day. -
DEDICATION.
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oh come on, even jared fogle never went sub 3!
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I've done it at 5'9" and 185 lbs. Fresh off of two 50s and 2 100s the same summer. Run a ton. Mostly slow, but 2-3x a week run fast. Primarily fuel with coffee, beer and veggie pizza. You should be all set.
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I've run Boston the last three years in (2:54, 2:58, 2:55) off of 40-50 mile weeks. Each race I was in 1:19-21 half marathon shape. Get in alot of 20-24 mile long runs at various paces. 2, 3, 4, and 6 mile repeats at half marathon pace every other week. The weeks you don't do the longer repeats get in faster stuff (10 x 800, 16 x 400, 6 x 1 mile, etc.) @ 10K pace.
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RW did a survey that suggested increasing your mileage by 25 mpw (16 to 41) decreased your marathon time by 35 minutes (4:23 to 3:48), which is about 84 seconds faster for each mile more you run per week. See:
http://www.runnersworld.com/run-the-numbers/runners-with-more-training-miles-finish-marathons-faster
Thus, based on the RW survey, to go another 48 minutes faster (3:48 to 3:00) you'd have to run another 34 miles a week, which would increase your weekly mileage from 41 to 75 mpw.
This is similar to most of the posters here, who recommended 60-80 mpw. I think those that said 40 mpw are unusually talented. Thus, if you are the average Joe, it's 75 mpw. -
Achin' Feet wrote:
I have had this foot ailment for over two years now. I have barely run in that time and it still won't go away. I know I need to see a sports podiatrist -- and I will -- but I'm just curious to know how others have dealt with this injury/condition.
If your second metatarsal is longer than the first metatarsal then you have what is known as "Morton's Foot". The pain is usually felt on the plantar (bottom) side in the center of the ball of your forefoot.
If this is your particular issue, then the solution is simple.
Go down to the store and get yourself some "mole skin". It is what hikers use to prevent blisters from forming where their foot rubs on their hiking boots. The mole skin is sticky on one side which is important.
Now, caught up this "mole skin" into multiple ovals just big enough to fit the size of the distal head of the first metatarsal that is just where your big toe joint is. Then, build up the insole inside your running shoes with layers of these ovals where the bottom of your first metatarsal rests so that when you run the first metatarsal gets the body weight initially which is the way it should be. It is very important to make the ovals just the right size so that it does not contact the second metatarsal because that is why you have the pain problem. The second metatarsal is getting the initial force upon foot plant which is not mechanically optimal.
The other thing that you need to do is roll the bottoms of your feet with a ball to make the myofascia more supple as well as massage the Peroneus Longus, Brevis and Tertius, of the lateral lower leg thoroughly with a lacrosse ball or theracane. Also, work on the Gastrocnemius and Soleus to
“supplize†these layers of myofascia so that you can work effectively on the Tibialis posterior, Flexor digitorum longus, and Flexor hallucis longus,
which is against the tibia on the posterior side of the lower leg (calf).
When you do this regularly you will solve your "Morton's Foot" issue and will be back to running !!! -
Slow Bro wrote:
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.
Damn, those times are very close to mine, and I'd also like to run sub-3.
Marathon - 3:22
Half - 1:28:12
5K - 19:03
So... I should run 70 mpw for 7 months?
You could, but that probably wouldn't be necessary. I did not run 70 mpw for 7 months, I only hit the 70 mpw mark 2 or 3 times in that 7 months. 70% of the weeks were around 50-55 mpw but it was consistent mileage. In the last month or two, I increased my mileage up to 70. -
RW is for the inexperienced, unambitious, newer runner that never does speed work, etc... The kind of runner that never gets their 5k time under 20. For those runners, 75mpw is about right. For people reading this forum, 3:00 easy with 40-60mpw.
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a mediocre amount of effort. Basically just running 6 or 7 miles a day with a long run on the weekend could get a male to 2:59. You can prob run under 245 based on your half pr if you put in more mileage and a run over 20 on the weekends
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I didn´t ran under 3.00, time was 3.00,20, the other calf cramping last 10miles due to stupid fuelling before race (not enough salt) didn´t help. Have also run 3.01,58 when 20 yrs old after 3 moths summer training averaging a bit under 20MPW, in a hot weather.
But times of under distances
1.57,43 800m
2.34,12 1k
8.57,3 3k
15.43,1 5k
One track 10k as a youngster in 34.45
1.15,17 HM
But it depends on what type of a runner you are, a pure diesel type doesn´t need near that much of speed reserve. -
You definitely have what it takes to eventually run a sub 3 hour marathon. Good luck
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I greatly struggled to break 3 hours, but this book helped me finally get there: https://www.amazon.com/Advanced-Marathoning-2nd-Pete-Pfitzinger/dp/0736074600
PR's when I broke 3 hrs
5k: 18:15
10k: 37:30
1/2: 1:24:3x
I followed the 70-85 MPW plan and averaged 74 miles per week. I think I could have ran 2:55-56, but ran conservatively -
Three pages of replies to this fatass troll, who will never run a marathon.
Hobbyjoggers always looking for a chance to talk about their PRs. -
When I ran 2:53, I was running just under 36:00 for 10K, mid 17's for 5K, and just under an hour for 10 miles.
55-65 mpw. -
HMArunner wrote:
I've run Boston the last three years in (2:54, 2:58, 2:55) off of 40-50 mile weeks. Each race I was in 1:19-21 half marathon shape. Get in alot of 20-24 mile long runs at various paces. 2, 3, 4, and 6 mile repeats at half marathon pace every other week. The weeks you don't do the longer repeats get in faster stuff (10 x 800, 16 x 400, 6 x 1 mile, etc.) @ 10K pace.
This is good advice.
