How Do You Know If You Can Run a 3 Hour Marathon & PR
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- Опубліковано 8 вер 2024
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Are you wondering how do you know if you can run a 3 hour marathon? If so, I hope that these running tips will be of assistance to you to get you to 2:59:59 or better.
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Nathan Pennington, MBA is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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As Coach Nate said, is about to be faster in shorter distance, is not to get a sub 3 hours plan and do it and think that you are going sub 3, you need to be faster and marathon plan creat your aerobic capacity to complete the distance; I ran sub 3 last Chicago 22 with Nate pro course but before that I train (with his plans) to run 38 in 10k and 1:27 in half. Thanks coach
💪
I came here wanting a sub 3
With a half pr of 1:24
6 months under coach Nathan and I ran 2:44
With 1:21:30
And 1:23:30 for the half.
Meaning I could beat my previous self…
After running a half marathon without stopping😮
THAT is outstanding! Appreciate you sharing this and wishing you continued success.
I've just hit a sub 39min 10k race, and a sub 90min half. I want the sub 3 hour marathon time really bad. I'm gonna get it.
I know you can get it Owen. Keep me updated
Thank you for your dedication and the time you spend providing this information to your online audience.
😘😘🙏🙏💪💪
Great advice as always. I broke 3 hours this year. I feel that the long tempo runs really did help, as did practicing marathon pace during most of my long runs. My goal marathon pace in training was actually a little faster than needed (I practiced at around 4:13/km), just to ensure that I'd definitely get in under 3 hours if the course came in a little long (which it did... like it always does).
Congrats on breaking 3 Paul and wishing you continued success on running even faster.
Can confirm. Currently in week 4 of the 3:10 training plan from RunDreamAchieve, and the tempo runs are getting better and better 💪
Excited for you Richard. Have some big PRs coming
@@rundreamachieve Thank you Nathan!
💪
Thank you for your information, Sir!
I am about to run my 3rd sub 3h marathon (August 27th)
To do it and be sure I can make it, I will run 5k race (August 5th), then 10k (August 12th), and will compare my results to all those runnung calculators.
I hope one day come to the USA again and run a marathon, prefebly, Boston or Chicago 😃😃😃
All the best from Russia 🤠
💪
Thank you for this great advice! The sub 3 hour marathon is my next big goal to tackle - I am just outside of the cusp for the half marathon speed / fitness that’s needed (1:27) but using this training block to focus on more tempo runs and better recovery + nutrition. Also working in a “tune up” race to check back in on how I’m doing on those shorter distances.
Next full marathon is end of October 🙌🏽
You're going to do awesome and I know based on your current fitness you have the potential to go under 3 hours. Keep me updated.
@@rundreamachieve thank you 🙏 I really appreciate your encouragement!
@@rundreamachieve Yes I hear you on those tempo runs, it definitely feels deceiving during the taper! I am running the Marine Corps Marathon in October. I tried to register for Chicago but was too late, unfortunately. Sounds good on staying in touch. Is Strava a good way to stay connected? Perhaps I can find you on there
@@MonicaYas absolutely, am over on Strava at www.strava.com/athletes/117198262. Keep up the superior work. MCM is a great race to go after a solid time at for sure. Hope you can get into Chicago next year, super flat and fast course as you know. Hopefully the weather will be cool and calm, never know with Chicago haha
Week 3/20 on your plan. My 100m strides have gone from 4:05-4:10 pace range down to 3:44. Today was my First time I see sub 4 🙌🏼
Thank you coach
Outstanding work!! THAT is what I'm talking about! Well done!
Started the V. Course and I must say my times are coming down looking for 3.15 in Lisbon in october then maybe sub 3 in Belfast May 2024 great advice and videos.
Looking forward to hearing about the upcoming new personal bests. You got this!
Thanks for a great video 💥
My pleasure
I ran my first half marathon in 1:29. taking this year to train for low 1:20. before eyeing up my first marathon. When i run that marathon im going for a boston qualifier so i know 3 hours wont cut it.
💪💪💪💪👊
I love your channel ❤
Appreciate your support Daniel and wishing you continued success
@@rundreamachieve thank you! I made 2.58' this year ( third marathon) I felt so happy and proud of myself. Long runs ( 7/8 over 35km with a lot of race speed) made the difference. I will try to run around 4 per km this year. Always in Rome! A huge abbraccio from Italy
Congratulations on dropping that 2:58! VERY well done! Best wishes from Indiana and love Italy. Have been to Rome and Naples. Keep up the great work!
Hallo Natan, one question on the TEMPO. let's say target MP is 4.16"/km for sub 3, is correct to run TEMPO at 10 seconds faster like 4'06" / km or 6.35"/mile pace? i usually run tempo 4'06"/to 4'08" and got excelent result once I can run 10 miles tempo run, logically bulding it up slowley and constantly
I think the only way to answer this is to do some testing in training..perhaps one week do 4:06/4:08 pace, the following week 4:16/k pace and continue that strategy..obviously, continuing to make sure you are jogging on easy days to ensure adaptation occurs. Keep up the great work and me posted on your progress.
Question - From your experience and from what your saying about a 20 week plan, could I, if I started now with an aim to go under 3 at the end of october in the Dublin Marathon?
My Stats are
Age - 32
Height - 6 foot 2
Weight - 203 pounds / 92 kg/14 stone 7 ish
V02 max - 56
5k pb - 19.26
8km pb - 33.20
10km pb - 42.50
Hm pb - 1.35
Marathon pb - 3.27.
Now they are not good times by any standard, but by plugging in my v02 max its saying I could get near 3? My mileage is around 70k per week running and 70k cycling and only started running 2 years ago with the last year with the mindset of being a better runner. If I wear to do one of your sub 3 plans, do you honestly think I could get there with the stats above? Or do you think " give it another year bro" please be honest so I can get my head out of the clouds lol. By the way your content is fantastic amd very informative and I have used alot of your advice in my.training.
Cheers
Yes, based on your recent performances the likelihood of you running a sub 3 at Dublin is extremely high. Plan and train well these upcoming months. You definitely have a 2.59.59 in you. Don't discredit yourself, you have run some very competitive times. Keep up the great work
Hello there Coach,
I am going for sub 3 this year in September with a personal best of 1:28 for half (October of 22) and 10K of 39:10 (march of 23). Should I do a time trialed half marathon a month out of the race or just focus on long runs? I know the 1:25-1:27 half is in most calculators but I did not know if I needed to go into the well that close to race day just to get that time or not
I would just continue to focus on your long runs and work on your leg speed. Keep up the great work. You definitely have a sub 3 in you.
@@rundreamachieve thank you! I have really been working on making race pace feel easier. So running alot of miles at faster then race pace and doing alot of strides after easy runs
🙏💪🙏🙏