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https://rundreamachieve.com/3-hour-30-minute-marathon-pace/#:~:text=3%20hour%2030%20minute%20marathon%20pace%20comes%20out,6%20minute%20mile%20pace%20or%203%3A55%20kilometer%20pace.
https://rundreamachieve.com/how-to-run-a-marathon-in-3-hours/
You will not prepare well to run under 3 hours for the marathon by doing long runs at 7:45 mile pace. In addition to that, you would be better off doing an 8 miler at 6:30 mile pace than a 20 miler at 7:45 mile pace. The key to sustaining 3 hour marathon pace for 26.2 miles or 42.2 kilometers faster long runs at varied paces.
https://rundreamachieve.com/3-hour-marathon-pace/
https://www.runnerstribe.com/expert-advice/3-hour-marathon-pace/
The best way to get 3 hour marathon pace feel more manageable is to train far below sub 3 hour marathon pace and often. The idea behind training at your aerobic capacity is to recruit more fast twitch muscle fibers. The more fast twitch muscle fibers you can recruit the more economical (efficient) you are going to run.
https://www.runningshoesguru.com/content/how-to-run-a-sub-3-hour-marathon/
Brandon was a serious runner, known as “the guy always out running” in his local community. He ran and ran, miles and miles, day after day. He registered for a marathon about every three months, with big goals and hopes each time on …
https://strengthrunning.com/2019/09/sub-3-hour-marathon-training/
A Sub 3 Hour Marathon Requires Caution. Breaking the 3 hour mark in the marathon is an audacious, highly competitive goal for any runner. If successful, you’ll join an elite club with many perks: Automatic entry to the first corral at any major marathon. Confetti, a live band, and a champagne toast at the finish line.
https://www.quora.com/How-do-I-run-a-marathon-in-3-hours
When I hit 40, I tried to run a marathon in under 3 hours. I could only run 3:07. The key to running a marathon in under 3 hours is extremely even pacing with a slight time reserve in case you zone out for a mile or two. If for example you ran at a 6:45 pace for the first 20 miles you would be slightly more than 2 minutes ahead of your 3 hour goal in case you had a bad mile or two
https://www.halhigdon.com/training-programs/marathon-training/marathon-3/
The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts. Marathon 3, thus, is for experienced runners, those who have been running a year ...
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