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https://en.wikipedia.org/wiki/Ed_Whitlock#:~:text=Whitlock%2C%20who%20ran%20as%20a%20teenager%20and%20took,time%20of%202%3A58%3A40%20at%20the%20age%20of%2074.
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://www.runnerstribe.com/expert-advice/3-hour-marathon-pace/
One of the most critical areas of marathon training and learning to sustain 3 hour marathon pace effectively is proper hydration practices. The marathon is not a 5 or 10 kilometer race. It is 42.2 kilometers which places heavy demand on the body. The human body absolutely needs the calories and fluid during this event.
https://www.runningshoesguru.com/content/how-to-run-a-sub-3-hour-marathon/
Others, even those that may seem beneficial, may in fact be holding them back from achieving their goals. Of the many obstacles standing in the way of running 26.2mls in under three-hours, there is one that is perhaps the most detrimental of all. Unfortunately, it is also perhaps the most common for ambitious runners.
https://www.quora.com/How-do-I-run-a-marathon-in-3-hours
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 …
https://extramilest.com/blog/how-i-trained-to-run-a-sub-3-hour-marathon/
For the past 12 months I’ve now been training mostly aerobic. 3 weeks back I ran an aerobic marathon at 149HR in 3 hours 7 min (7:08 / mile), 2 weeks back I ran a solo 50k (31.1 mile) in 3 hours 30 min (6:45 / mile) and my average HR was 154, see mile by mile breakdown here http://www.strava.com/activities/131916574
https://www.redbull.com/gb-en/how-to-run-a-sub-three-marathon-tips
Be consistent. Coates believes that the biggest difference between a three- and four-hour …
https://store.runnersworld.com/break-300-marathon.html
In stock. $9.99. This downloadable sub-3 hour marathon training plan is for the marathoner with race experience that is aiming to run 26.2 miles at 6:52 pace per mile. The program starts with 32 miles a week and a 10-mile long run, and peaks three weeks before the race with 56 miles and a long run that’s 22 miles.
https://www.calculatorsoup.com/calculators/health/pace-calculator.php
Choose "Calculate Pace" in the calculator above. Enter 4 hours, 00 min, 00 sec for your time. Enter 26.2 miles for your distance. Click "Calculate". In order to finish a marathon in 4 hours, your average pace needs to be 9 min, 9.62 sec per mile, or 9:9.62 minutes per mile.
https://www.omnicalculator.com/sports/marathon-pace
Our marathon time calculator will automatically display the speed you need to achieve such a result - 10.55 km/h. The next value, your required pace, is what probably interests you the most. To make a marathon in under 4 hours, you need an average pace of 5.69 min per km (5 minutes and 41 seconds).
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