sub 3 hour training paces

RunForFunKid wrote:

What training paces do you suggest for trying to break 3 hours in a marathon? Like for easy runs, speed days, medium long runs, ect. And how many mpw should I shoot for? I currently do around 65 a week. Thoughts on doubles? thanks

Run as easy as you need on your easy days. Ive run 2:56 and 2:59 and rarely run low 8s on my easy days. More like 8:40+ and sometimes even into the 9s.

For long runs I did average 7:30 or so because I incorporated MP miles (followed JD 2Q loosely).

Some “uptempo” runs in the low 7s are good too. For tempo intervals (10’ or 1.5 mi) about 6:15 pace would be good. Work up to it.

You dont need to run much faster or do mile repeats or 800s in my opinion. With 65 mpw and long that include MP miles and perhaps some tempo intervals you will be in a good place.

I did 60-65 mpw on singles. Something like 7.5/8.5/10.5/7.5/8.5/8.5/long. Consistency was key. Other things that helped just as much were good diet and good sleep.

Good luck!

PS half PR was 1:23:high before the above

Was 6:15 your lactate threshold pace at the time?

Jkdjfjfjfjfjjfj wrote:

Was 6:15 your lactate threshold pace at the time?

That sounds about right (assuming you define it as 1 hour pace). Definitely slower than 10k pace and a smidge faster than HMP.

That would be in line with a 1:23-1:24 half. If you were to plug my half PR in McMillan's calculator you get 6:17 pace. Hope this helps!