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https://medium.com/in-fitness-and-in-health/how-to-run-a-marathon-under-3-hours-13da4f4824e6#:~:text=How%20To%20Run%20A%20Marathon%20Under%203%20Hours,...%206%20Surge%20that%20last%200.2%20miles.%20
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://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 …
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://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 finish there is a bottle of Champaign (Alain gots …
https://rundreamachieve.com/3-hour-marathon-pace/
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 …
https://howtorunamarathon.net/base-training-under-3-hours/
Base Training under 3 hours. Base Training for under 3 hours is designed for runners who have an exceptionally strong background in running. If this is your first marathon and you are intermediate runner, then it will be better for you to train at a level that will give you the most benefits. You are overreaching if you have not broken 19 minutes for a 5k or 40 minutes for a 10k, and should go down at least one level.
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 your 3 hour goal in case you had a bad mile or two
https://www.runnersworld.com/uk/training/marathon/a776660/mission-marathon-training-plan-sub-3-hours/
A 3:00 marathon is approximately 6:50min/mile. To break 3:00, you should eventually be capable of a sub-1:25 half marathon (approx 6:30min/mile) and a sub-38:00 10K (approx 6:00min/mile).
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