Can I run a sub 3 hour marathon?

Poirot - thanks for your advice! I know these sessions work for both me and people I coach. They are tough and you may not quite hit the paces specified but they are certainly not irresponsible targets to have. What are your suggestions?

I hope you are right about under-performing because I look forward to the results we'll get when we are actually performing!

KawauchiFTW wrote:

Jim Bob a Rooney wrote:

18:00

37:15

1:25:00

are the general yardsticks I use for Sub 3 shape. Cal int'l is fast so you don't need much more than that.. And for stronger/not faster runners being say 1:03/4 for a 10 mile and/or 1:26 or so for a 1/2 could work.

Yep, I did it.

With 38:30 10K and 1:26:00 half, I ran 2:59:30 full, mostly on long slow trail ultra training miles with some 5M, 10K and halfs thrown in for some speed and race training;)

His half PR is 1:28, so that will make a difference.

rundoc wrote:

you need to run at least 1:22 1/2 before you can run sub 3hrs...good luck

Think you nailed it.

RunningRules wrote:

Progression 1 - 10 mins @ Marathon pace, 10 mins @ HM pace, 10 mins @ 10k pace, 10mins @ 5k pace

Progression 2 - 20 mins @ Marathon pace, 45 mins @ HM pace, 15 mins @ 10k pace

Al

Both of those seem extremely difficult/borderline impossible.

I just posted a thread on a race predictor I have used to get reasonable expectations on my current fitness. Look this over and try it out and then let me know if the prediction seems accurate.

http://www.letsrun.com/forum/flat_read.php?thread=9102565

I’m back if it again going for sub 3 at Eugene in 7 weeks. I ran 3:02.17 at CIM, was on pace until mile 23 and it just hurt too bad to maintain 6:50s. I feel much fitter now, ran a 1:24 half Marathon in January. Just ran a progression 20 miler with miles 10-18 at sub 7 pace. Will I crack 3 this time?

ADeanW1088 wrote:

I’m back if it again going for sub 3 at Eugene in 7 weeks. I ran 3:02.17 at CIM, was on pace until mile 23 and it just hurt too bad to maintain 6:50s. I feel much fitter now, ran a 1:24 half Marathon in January. Just ran a progression 20 miler with miles 10-18 at sub 7 pace. Will I crack 3 this time?

Probably. Lose some weight before the race.

rundoc wrote:

you need to run at least 1:22 1/2 before you can run sub 3hrs...good luck

I ran sub 3 without having broken 1:25 in the half.

What happened in Eugene?

2:56:50. I hit all 7 of my 20 milers, made my easy days extremely easy (9:00-9:30 pace), and it was my sixth marathon block under my belt. Went from:

3:57 - 2015

3:25 - 2015

3:22 - 2016

3:13 -2017

3:02 -2018

2:56 -2019

Joined a running club after the 3:22. Eugene was a perfect day. I felt good, the weather was high 40s to low 50s, no wind, nailed all my nutrition and hydration.

Congrats

ADeanW1088 wrote:

2:56:50. I hit all 7 of my 20 milers, made my easy days extremely easy (9:00-9:30 pace), and it was my sixth marathon block under my belt. Went from:

3:57 - 2015

3:25 - 2015

3:22 - 2016

3:13 -2017

3:02 -2018

2:56 -2019

Joined a running club after the 3:22. Eugene was a perfect day. I felt good, the weather was high 40s to low 50s, no wind, nailed all my nutrition and hydration.

Whoo hoo! Nice!

I'm shooting for sub-3 in September, and your journey serves as inspiration/motivation that I can get it done.

2001 (age 24, Chicago) - 5:05 (11:39/mile)

2002 (age 25, Chicago) - 4:54 (11:15/mile)

2003 (age 26, Chicago) - 4:33 (10:25/mile)

2004 (age 27, Chicago) - 4:22 (10:00/mile)

2016 (age 39, Indianapolis) - 3:40 (8:23/mile)

2017 (age 40, Indianapolis) - 3:17 (7:32/mile)

2018 (age 41, Kalamazoo) - 3:17 (7:32/mile)

2018 (age 41, Milwaukee) - 3:09 (7:14/mile)

A 10 minute PR would be substantial, but definitely doable. Where are you running in September?

Congrats on nearly shaving off 2 hours to your PR! That’s an incredible progression. Would be interested to know what your training history looks like and plans leading up to September.

Prior to the 3:09, I mostly designed my own program based on some basic principles. I ran about 70 mpw, did a mid-week medium long run and long run on the weekends, and mixed in some speedwork. One thing I did too much: Medium long runs up to 17-18 miles at race pace, and I paid for it with some hamstring issues before Kalamazoo. I think I was in 3:10 shape otherwise, but the last couple weeks I had to rest a considerable amount of days because of my stupidity.

For the 3:10, I mostly followed the Pfitzinger program to a "T." I'm doing that again, except just adding a mile to each day to increase the overall mileage, and I'm pushing the pace on the 1/2-marathon pace segments a little more. In my base building period (i.e. the winter) I was usually between 60 to 70 mpw and I also did some incline/stair work because I run tower race every March.

HahaRiiiiiiight wrote:

IndyJ wrote:

Whoo hoo! Nice!

I'm shooting for sub-3 in September, and your journey serves as inspiration/motivation that I can get it done.

2001 (age 24, Chicago) - 5:05 (11:39/mile)

2002 (age 25, Chicago) - 4:54 (11:15/mile)

2003 (age 26, Chicago) - 4:33 (10:25/mile)

2004 (age 27, Chicago) - 4:22 (10:00/mile)

2016 (age 39, Indianapolis) - 3:40 (8:23/mile)

2017 (age 40, Indianapolis) - 3:17 (7:32/mile)

2018 (age 41, Kalamazoo) - 3:17 (7:32/mile)

2018 (age 41, Milwaukee) - 3:09 (7:14/mile)

A 10 minute PR would be substantial, but definitely doable. Where are you running in September?

The Wisconsin "no frills" marathon. Hopefully the weather isn't too brutal, but I want to try to get a little more comfortably under my Boston time since all my friends and family think I'm for sure qualified. Don't want to disappoint them when the cutoff comes out!