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https://rundreamachieve.com/3-hour-marathon-pace/#:~:text=To%20maintain%20sub%203%20hour%20marathon%20pace%20in,or%20below%20your%20goal%20race%20pace%20in%20training.
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://thetemple.io/run-sub-3-hour-marathon/
Some personal mental notes to further strengthen the motivation and determination to get going in the last kilometers and continue to pace of 4 minutes 14 per kilometers and run the marathon under 3 hours. Finishing under 3 hours is unique, you have trained for it; you better get your holy grail today! After not drinking alcohol for 3 months, at the …
https://www.runningshoesguru.com/content/how-to-run-a-sub-3-hour-marathon/
You can likely break three-hours in the marathon with the correct training approach if you have completed the below marathon times or equivalent half-marathon times in the last two years. You may take some liberties if your most recent marathon or half was on an especially hilly course or in adverse weather conditions.
https://medium.com/in-fitness-and-in-health/how-to-run-a-marathon-under-3-hours-13da4f4824e6
Tempo runs, also known as lactate-threshold runs, are run at a pace about 25–30 seconds per mile slower than your marathon race pace. So for a sub-3 hour minute marathon, think about 7:20 mile pace.
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