How to Run a Sub 3-Hour 30-Minute Marathon: Pacing Strategies, Workouts, and Tips

⚡️Running at an average pace of 8 minutes per mile or 4:59 per kilometer is key to achieving a sub 3-hour 30-minute marathon.

🏃‍♂️Focus on easy runs as the majority of your marathon training. Easy pace is a conversational pace that allows you to talk while running.

🔥Include marathon pace workouts to get used to running at 8 minutes per mile or 4:59 per kilometer consistently.

💪Incorporate threshold pace workouts to improve your lactic threshold, the point at which lactic acid starts to build up in your muscles.

📈Gradually increase your weekly mileage, aiming for at least 40 miles per week on average throughout your training block.

What is the ideal weekly mileage for a sub 3-hour 30-minute marathon?

—Aim for a minimum of 40 miles per week on average throughout your training block.

How many days a week should I be running?

—You should be running at least 4 to 6 days a week, with a focus on consistency and quality.

What should my weekly training schedule look like?

—Include a long run, a speed workout, and easy runs throughout the week, focusing on recovery and rest as well.

What is threshold pace and why is it important?

—Threshold pace is slightly faster than marathon pace and helps improve your lactic threshold, allowing you to run at a faster pace for a longer period of time.

How long should my training block be for a sub 3-hour 30-minute marathon?

—Aim for a training block of 12 to 18 weeks, depending on your experience and ability.

00:00Introduction and invitation to engage with the video.

00:36Discussion of the goal: running a sub 3-hour 30-minute marathon.

02:45Key training components: easy runs, marathon pace workouts, and threshold pace workouts.

05:27Factors to consider when determining weekly mileage and number of running days.

06:58Recommended weekly training schedule: long run, speed workout, and easy runs.

09:11Examples of threshold pace and mile interval workouts.

10:47Explanation of speed work during long runs.

11:59Summary of key insights and FAQs.