Am I ready for a sub-3 marathon?

Difficult to say... depends on endurance.

5x1600 in 6 min is a bttw workout for me, not sure I would complete it. I ran 2:54 trying sub 2:50, so probably worth 2:52 with even pacing. But I'm more like a 25K at 3:05 marathon pace kind of guy, I've always burnt out trying to do speed work.

When I ran 2:59 my 10K and HM were 39:18 and 1:26.

I. Concur wrote:

Use the search function. wrote:

You have the speed but need to improve your endurance. Your half time is too slow. You should be running 1:23 to 1:24. With higher mileage, you can do it. But you’re not there yet.

^^ +1 This. ^^

Depends upon whether he is a strength runner(slower twitch) or otherwise.

I went sub three after a 1:29+ time trial at age 47 because I did the miles and long tempos I needed to gap my weaknesses.

I was a 4.5 forty guy as a youngster who never ran track or CC.

What are your long run and tempos like? Do you run anything at marathon pace?

I have run sub-3:00 twice, both in the last year. I qualified for Boston 2 weeks before the cutoff in 2:59:30 (Run the Loop Marathon in Downingtown, PA) and then ran 2:57:58 in Boston this year (though I think I was in low-2:50s shape with the nasty weather conditions).

4-5 weeks before the BQ 2:59 (I was in better shape than that, but didn't want to go too fast and blow up), here are some workouts I ran:

-10x1000m with 400m jog recovery. 3:48 cut down to 3:31 (Tues)

- 8 mile tempo at 6:16 pace (Thur)

-23 miles (Sat)

-5x2k with 800m jog recovery. 7:26 cut down to 7:14 (Tues)

-8 mile tempo at 6:15 pace (Thur)

-7 miles easy, 7 miles at marathon pace (6:35 average), 20 minute break, then 18:25 5k and cool down for 18 total (Sat)

-6x1600m with 400m jog recovery 6:01 cut down to 5:53 (Tues)

-8 mile tempo at 6:15 pace (Thur)

-22 miles (Sat)

These workouts as a reference for sub 3 are useless. I run 1:23:40 for the HM and would never dream of hitting these. Aren't these closer indicators of 1:20 HM shape? Of course if you can hit those you can run sub 3.

Like most people have said, your time trials do NOT indicate a sub-3:00 marathon. You're closer to about a 3:10-3:15 marathon.

SwizXC wrote:

7 miles easy, 7 miles at marathon pace (6:35 average), 20 minute break, then 18:25 5k and cool down for 18 total (Sat)

Did you hit your head before you came up with this workout? WTF is this?

You are very close but need weather and a flat course. I'm going to assume time trials/workouts are going to be slower than actual races.

john_seattle wrote:

I recently did a string of time trials / workouts, and wanted to hear from the experts on this forum whether I should bother going for a 3-hour (flat) marathon.

Mile Repeats: 5 X 1 Mile, 400m jogging recovery (3min) @ 6 minute pace

Half: 1:27:20 (solo time trial)

10K: 39:01

5K: 18:49

I could never have come close to my pb in a half TT so if accurate Id say you can do it

Gary Glitter wrote:

Like most people have said, your time trials do NOT indicate a sub-3:00 marathon. You're closer to about a 3:10-3:15 marathon.

Time trial for half marathon are you kidding.

I did far too many time trials over 3 miles and could push myself hard on those but half marathon?

I've split 56xx for 10 miles in a half race but never did even close to breaking 60 in training. I used to try and beat my course record just for the sake of it (not as a predictor, waste of time..do a race!)

You all need to race more as well. What's going on?

Contrary to most here, I think you should be easily sub3 (with proper marathon training) if these times are really solo time trials. I have never gone under 38' and 1:29' solo (I tried), and still ran 2:47 last year.

My question: why don't you race at least once before your marathon? If you cannot get under 38 or 1:27, you won't get sub3, but on a flat course, you should improve much over the time you have soloed.

My coach's workout for me that day was 18 mikes total, 10 at marathon pace. So I ran 7 at marathon pace, went to the bathroom, changed shoes, and ran a 5k just under 6:00 pace, running it with legs fatigued obviously.

The issue I’m seeing is with your 5K time. The pace you ran there is really more like what I would expect to see from a 3:00 runner for threshold work than an all-out 5K. If you could do 2 x 5K at that pace in a moderately hard workout session, then I think you’re ready to rock. As-is, I think you have a very good shot at 3:05.

InsertNameHere wrote:

TINCEL wrote:

I ran a sub 3 off of a 1:28:42 half 2 months out from a 2:59:44. If you are better ast he distance gets larger u should be good. Don't listen to the idiots.

I would guess that most would say your experience is more the exception than the norm. That's why experience/background seems key on these types of threads, but in general with the half time OP posted and the weekly mileage, he probably won't come too close to a sub-3. I'm not saying it's impossible, but more than likely improbable.

I wouldn't build a business under the assumption it's going to turn out to be Instagram or Facebook. The founder of a Instagram makes for a feelgood story, but it carries no relevance to average startup founder.

Likewise, don't base your training goals on 0.001% anomalies.

Make it a shoe in. Run a sub 1:25 half and a sub 18 5k, and a sub 3 marathon becomes achievable even with hiccups.

typical forum poster wrote:

Use the search function. wrote:

There are probably at least a dozen threads on this subject. Search them.

You have the speed but need to improve your endurance. Your half time is too slow. You should be running 1:23 to 1:24. With higher mileage, you can do it. But you’re not there yet.

"There are probably at least a dozen threads on this subject. Search them. "

There are probably at least a dozen responses like this. Weirdos who don't understand that boards that do not have new posts, whether duplicate or not, cease to exist. Just don't respond if you don't like it.

“Weirdos who don't understand that boards that do not have new posts, whether duplicate or not, cease to exist.”

“boards that do not have new posts . . . cease to exist” What? Is this some sort of philosophy riddle, like if a tree falls in a forest and no one is there to hear it, does it make a sound?

The old strings on this subject continue to exist and are searchable.

When I was running 50 mpw and running 1:24 for a half I knew I woud break 3 comfortably.

Those times are good enough for you to think about sub 3, but, it's going to be close. Unlike some others here, I think your 5k is good enough - I would not spend any time worrying about it, or trying to improve it.

My concern is your weekly mileage. You haven't said when your marathon is, but if, as is more than likely, it's in October/November, you still have plenty of time to build up to 70 mpw, or, even more depending on your health and overall stress. That's the best way to give yourself a good shot at sub 3