And long runs – the keystone of marathon preparation – become more manageable as you build endurance and aerobic strength. When you’re comfortable running 40-50 miles per week regularly, you’ll be far more prepared for the rigors of marathon training. To make your sub 3 marathon a reality, first make higher mileage running a priority. High mileage running is a lifestyle, not something you do occasionally!Īnd when it comes to your aerobic base, bigger is better. Not only will higher mileage levels be necessary during your marathon training, but also during the rest of the year. While most runners are typically training between 20 – 35 miles per week, you’ll need to step up your game. If you have a bold and ambitious race goal – like a sub 3 hour marathon – you’ll need bold and ambitious training. Sub 3 Ingredient #1: Competitive Mileage Levels In other words, there are rarely any “do overs” in marathoning.įor those of you with bold and ambitious marathon goals, this article will help you discover what is actually important when it comes to running a fast marathon.Īnd if you’d like to set your sights on joining the “2:XX Marathon Club,” this is your 3-step process for becoming a sub 3 hour marathon-caliber runner. If it goes well, great! But if not, they have to recover, wait, and start the training process all over again. Let’s not also forget that marathoners often put all their eggs in one basket: their singular marathon race. That fast finish time underscores successful preparation, fueling, and execution for the marathon. That’s why putting together a fast marathon – especially a sub 3 hour marathon finish – is particularly exciting. But over 26.2 miles, problems can compound.Īnd the faster you run, the worse these problems can become. Most races are too short for these problems to make a meaningful impact on your performance.

Low energy from not enough fuel ( see how an elite marathoner fuels her diet here).

You just never know what might happen out there on the race course.

That’s because at marathon-intensity, beyond 20 miles is like the Wild West. Because of its length, the race is notoriously difficult. There’s something magical about running a fast marathon.

Jason winning the 2013 Potomac River Run Marathon So, you want to run a fast marathon? But not any fast time… a sub 3 hour marathon! Here’s how to make it a reality.

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