“Meanwhile, interval training creates top-end speed and develops a quick turn over of the legs.” Fine tune your long run Or, in simpler terms, to hold a hard pace without fatiguing for longer, which is what you will need to achieve any marathon target time, whether that’s sub three hours or sub five hours. “Tempo runs help to develop your ability to run at lactate threshold. It should include tempo and interval runs, as well as the long run and recovery runs. Woolston reveals the training commitment required by runners to achieve the sub three-hour marathon target: “The marathon training plan should include a minimum of four runs per week but you’re probably looking at six days a week. “But in general terms, the marathon plan should be a minimum of 16 weeks, with ideally a four-week block of strength building before you go into the plan.”Ĭonsistent training is key to a sub three -hour marathon (Image credit: Getty) More tips for running a sub three-hour marathon This will give you an idea of how long it will take to train for a sub three-hour marathon. She adds: “It’s also important to consider other factors such as your running history, exercise background and how steadfast you are to achieve this goal. But, like Thiruchelvam, she reports that key to the goal is “the right training, in terms of volume, consistency and specificity to your age”. Taking a more upbeat view, Rachael Woolston, a coach and founder of Girls Run the World, believes that “anyone, in theory, can achieve a sub three-hour marathon”.
"It’s those runners who are most dedicated and consistent in their training who are most likely to be able to achieve a sub three-hour marathon." “It does depend on where runners are starting from but if they train sufficiently and with determination, a sub three-hour marathon is possible."Ĭhristian Allen of Runners Need, who holds an England Athletics Leadership in Running Fitness qualification, says: "Runners who already run at least 50 miles a week have a better chance of reaching the target and, generally, only the top five per cent of runners tend to hit this time. He says: "To do this, runners need to develop muscular strength to prevent the breakdown of the body, not only during the race but in the months of training leading up to it.
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