How To Run A Sub 3 Hour Marathon!
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- čas přidán 7. 06. 2024
- Everything you need to know to break 3 hours in your next marathon!
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⏰ Timecodes ⏰
0:00 Intro
1:12 Sub 3 Hour Marathon Training
4:04 Where to race
4:56 Pacing strategy
6:04 Fuel & hydration
7:45 Extra tips
About this video: Today we are going through everything you need to do in order to break 3 hours in the marathon! We go through a sub 3 hour marathon training plan, the best marathons in the world to get your sub 3, pacing strategies, fuelling plus loads more tips to help you run a marathon in under 3 hours and achieve this amazing goal!
This video is NOT sponsored. All products mentioned have been bought 100% by Ben and the channel. Our mission here is to help runners of all abilities improve and enjoy running to their full potential. Showcasing the best running tips and advice, while reviewing the latest gear and taking your round some of the best races in the world! - Sport
Used your training plan for Chicago 2022 = 2:59:40. Forever grateful 😊
Awesome!!
Bought your L4 plan for a sub 3 hour marathon. Currently 8 weeks through and prepping for Manchester in April. Just got a 17 min PB in the Middlesbrough half at 1:22! Can’t recommend the plan enough and my running has really benefitted from this structured plan. It’s my first marathon in April so even if I don’t hit a sub 3, just looking to enjoy the ride 🙃 Keep up the great content Ben 🙌🏼
Kudos to anyone that can do that pace! I haven't even broken 5 hours yet :) And I'm good w/ that! Just happy to be out there enjoying myself.....
Literally going for this in 5 weeks - perfect timing!
ALL THE BEST
Manchester?
Same here in Brighton, these videos help massively
Go get it!!
Exactly what I'm training for right now, with Manchester next month! On track to run 102km this week
Thanks for this Ben! So many people over look the smallest of things and this just helps remind people. Great content once again. Heading for a sub 330 in Manchester myself......buzzing!!
That's my goal for 2025!
Mine too! I started running last year (April 2023) at 40 yo. Now running about 100k a week. Never raced, but maybe will run a HM later this year in autumn, aiming sub 1:30.
@@MikaV.-cp5qg wow that’s a lot of mileage for only running for a year. Nice! I’m 43 and just started running regularly again in July last year. Going for sub 3:30
I’ve done about 100k a week for two months now, maybe too much, we’ll see how it goes. I plan to have easy weeks with little running every now and then. Good luck with your running.
Same here mate
@@MikaV.-cp5qgbe careful of your heart. Rest and recovery.
I bought your plan on 1st January for sub 3 marathon. I ran 3:10 in September last year so hoping to get a better result. For now I followed the plan step by step and didn't miss any run. Even the paces during the sessions feel that I still have something left so I often speed up the last reps. However, I feel it will be hard to break sub3 barrier, this challenge feels super tough. We will see in 5 weeks. Thanks Ben and fingers crossed for your upcoming races!
You bought a plan???? WTF ?????😂😂
@@truth-Hurts375lol why not ? Everything needs a plan. No one can do sub 30 without a plan
Perfect timing, I am going for my SUB 3 this Sunday at Barcelona ❤
I used your Level 1 HM training plan, slightly modified for my schedule, and ran 2:16:31 for my first HM ever at the Erlanger Chattanooga Half with 600ft elevation! Thank you for your workouts and structure!
Achieved my first sub 3 yesterday by following your Advanced Plan! Even had a negative split, because of a slow/safe start. Your tips have really helped me throughout the year! Keep doing what you do!
Ah Ben this got me so pumped for my first proper attempt at a sub-3! And I’m doing it with your L4 training plan on one of the international courses you mentioned - the mighty Gold Coast! Can’t wait!
I appreciate you providing a range for the easy paced runs. A lot of running CZcams will just say "go slower! No, even slower! Slower than that even!" Based on that kind of advice, I'd be running six minute kilometres, or slower.
I'll be running a marathon this spring, but I don't expect to get under three hours. My "where to race" choice isn't doing me any favours. I'll be running here in Halifax, Canada, and the marathon has 416 metres of elevation gain. To put it into perspective, London "not the flattest course" marathon has 127 metres of elevation gain.
I'm going to do my first 5k race in Chicago this year. You've been one of my motivations to do my first race. Great content keep up the awesome work Ben. Maybe I see you this year in the Chicago runners' week event. Greetings from Illinois.
My first one is coming up in a couple months. Thank you for this video!
Congratulations for your sub 3 hours marathon!!! My best is 3:20:36 at Athens Authentic Marathon 2023. I need more hard training... 🏃🎯🏁
Hoping to make this dream a reality for 2024! Great video, Ben. So much good advice in just 10 minutes. I’ve started my own CZcams channel to document 12 months’ training for a sub-3… I’m 5 months in and, so far, so good! Abingdon in October here we come 😀
Nice Job Ben!!!
I can’t even run a 5K at 6’50” pace 😅
Great video! My first sub 3 attempt is in June, in the Cork City marathon! Excited
How did it go?
Boom ran sub 3 ( 2.57 ) in December 2022 - so proud - only a year and a half of proper running too!
Ben ...... there is no wall !!!
that was said to me on my first Ultra .... and was like magic !!!
I bought your L4 plan for a sub 3 attempt this year. I have entered Boston and Berlin this year hoping to go sub 3 at Berlin. Last year I did London with a 3:01, so close wish me luck this year hopefully your plan will get me there.
I’m going for a sub 3:30 this year! Then sub 3 in 2026.
Thank you for this. It’s encouraging to see others chasing the same goal!
Great tips!
Brilliant, great video. I'm doing Edinburgh half and my wife is doing the full marathon this year. Any tips on getting back to the city centre from the finish line in Musselborough? The buses seem to be hectic
I'm aiming for this this year ❤
Valencia 2024 will be my first real attempt at sub 3. Ran a local hilly 30k race last month and averaged 6:50’s on a very windy day so hopeful with a solid 8 months to build I’ll be in for good run 🤞🏼
Thanks Ben, great video and very inspiring! I like how you put the various paces in both mi and km, that really helps!
How old are you btw? I'll be doing the Chester Marathon this year!
Ottawa, Canada, has a really well run marathon every May on a nice relatively flat fast course.
Thanks!
Failed on my sub 4 marathon attempt last week😅 4h 12mins
I hope to break sub 4 this year.
Thanks 🙏
I can run a 1:21 half marathon but I don't seem to be able to nail a sub 3 marathon, I'd like to do Valencia or Tallin out of that list for sure 👍
I don't run for competition, I run because I love doing it, and for my health. I didn't realize this was that big of an achievement lol, my time this year was 2:51. I was just happy to beat my time of last year.
This is my goal this weekend in Barca ....21 weeks. Of training culminated to this weekend❤🎉
My best Marathon has got to be Midnight Sun Marathon in Tromso,Norway🇳🇴 in 2022.A totally amazing experience,fantastic support from the crowd. Time: 3hrs 13min
G8 video Ben, maybe should have mentioned that in order to attempt a sub 3 marathon, what is the minimum baseline timing required e.g sub 80min half etc.
1/2 marathon in Göteborg in May > 33k ecotrail Stockholm in June > 57km utmb kullamannen in Nov. 2 months ago I was running 5K at most. Just ran 22k. Crazy how fast the body can adapt.
Hi Ben, I recently finished my second marathon ( Manchester ) in 2:59. I think it's worth highlighting in these videos that everyones bodies react differently and require slightly different training plans. For example, my mileage was significantly lower than what you outlined in the video, and I tended to run at marathon pace or faster for all of my workouts during the week ( Around 50 - 70 K ) . Thanks, and I hope London went well for you :)
Oh boy, I believe this is the ultimate goal for many regular runners like myself, and I don’t even dare to dream of it happening… but doesn’t mean I won’t try. Thank you for inspiring us all!
Breaking 3 this year. 2-3 days of carb loading at 10g pe kilo is definitely rough, but IT WORKS! For gels i recommend Spring Energy, Muarten, and BPN Go Gels - things like Gu and Carb Boom all have maltodextrin - basically a gut bomb waiting to happen.
If you are looking for a flat marathon the Longford marathon in CoLongford in Ireland is very good. Not many people supporting at the road side but lots of beautiful countryside along the way. It’s more or less slap bang in the middle of Ireland so easy to get to.
Let’s head to Longford for the weekend….said nobody ever.😂😂
Let's hope I can follow you Ben with my first sub3 being in Edinburgh 🙏😬
I managed to crack the sub-3 at Chester Marathon in October and ran a 2:58 hoping to repeat it or even better it at Manchester next month!
This is my goal in 3 weeks. I hope your 3 hour plan will work 🤞
Valencia is where I’ll be trying this year
Ran my first marathon last week in 4 hours 16 minutes. Was on target for a sub-4 but think I got low on salt at the end (quad seizing up). Want a sub 3.30 before the end of 2025. Let’s go!
Used you sub 3hr plan last summer/fall and was able to run under 3hr in Oct.
top video!! letting people know is such an important point. get very clear what you're getting yourself into and communicate as good as you can and continue to communicate to your loved ones and colleagues. I learned the hard way when I prepared for my row across the Atlantic. Letting people down is tough, but sometimes it's necessary to put yourself first. Doing it and not having them know exactly what they have to expect brings only problems and can be really heartbreaking.
London this year my 51st attempt, good video but I’m 60,so have one hilly long run, one weekend long run with intervals and four easy (zone 2) runs, maybe lacking a Ben Parkes hat👍
Congratulations mate !!! Many of us know the feeling...I ran my first marathon in 2hrs 55min...8 days later my 2nd marathon in 2hr 59min....that was madness....that was the most pain I edured in my entire running career !!!
You can feel proud...I once looked it up....If you manage to run a sub 3hr marathon...you fall under the first 1% of all marathon runners world wide !!!! Now you can aim for 2hr 45min...😉😉
My goal is to attempt a sub-3 in the super marathon from Snoqualmie Pass to North Bend, WA on June 22nd. I ran the CIM this past December finishing with a time of 3:10:10. From 🇺🇸, cheers!!!
I can't fathom aiming for sub-3, my best is 4:20!
Sub 3 is my 2025 goal. I ran 3:24 in Berlin last year, and am following the L4 plan currently for a sub 3:15 for the Milton Keynes Marathon in May. Training is going so well!
I made it in 03:14:02!
Zürich Marathon in 6 weeks and this was my goal until a (suspected) stress fracture two weeks ago 😭
Running Eugene at the end of April, and hopeful I can get that sub 3 this time
Going for sub 3 in London marathon this year 🙂
A long way off for me but it is a lifetime goal for (hopefully) one day in the future!
I love my black hat going to were it this sunday at the10k race !
Where can I get your top? It’s lovely 😻
I'm doing Manchester in a few weeks, so upping my milage! But I'm getting so hungry all the time and can't stop eating biscuits and cakes!
At 5’10 and around 90kgs… this is my goal for London 2025. Might have to use Bens protocols
Hi Ben do you think you will every do the tough Athens Marathon 🏆🏆🏆🏆🏆
Going for a 259 in Denver this spring
What I Discovered that works for me is tossing strides in the middle of a race! If your running a marathon, the 10K spot is a great time frame. At the 10K mark of the race, start doing a 5K pace for 30 seconds then pull back 30 seconds at Marathon pace. Do this times 10 or equivalent of a 1K. What I discovered at the 11K mark, my body was used to going faster than marathon pace. Easy PB!
Hi ben Do you prefer vaporfly to alphafly?
Just ran a 1:02 10 mile race which equates to about a 1:22-1:23 half marathon. Is that a good starting point to be able to reach a sub 3? it would be my first marathon.
Don't do what I did and fracture your leg on mile 16 - I frustratingly still finished at 3.04.40 in agony, cramp, and pain
That was my plan actually.
You're saying it's not a good strategy?
@molochz if you enjoy pain and months out then defo go for it. Then to make it worse, don't stop and continue to finish the marathon like an idiot.
Went for sub 3:30 last year and missed it by 5 min due to an injury leading up to the race. I’ve got a half next week and am hoping to go sub 1:30…the start of my journey to a sub 3 hour marathon!
It’s not only training to reach sub3h. If your 55-70kg and have 3-4 years of great training behind you then Sub3 is easy. If you’re 2 meters long and abut 88-90kg and good for sub37 on 10k. Then you need alot more training.
Hoping to go under 3 in vienna, seems like I'm just on the edge of breaking it
I collect my 6 stars in Boston in 3 weeks having qualified with a 3:12…coach says there is a sub 3 in me even at 45 but not sure if I have the appetite.
advice to reduce toilet time during the race?
Should've mention Seville as one of the course options! It's known to be the flattest Marathon in the europe!
How close do you think you need to be to 3 hours already before it's worth trying to make the step up to sub-3? I did 3:14 @ Manchester so qualified 'good-for-age' for London this year. Does it make more sense to chip away at it gradually, say 3:10 first, then 3:05..? 🤔 Thanks for the great video!
My current PB is 3:10 and I will aim for 3:05 next followed by a Sub 7 minute/mile Marathon before going all out for Sub 3 as the only next logical step. Of course Sub 3 could potentially come about as part of that process. I am aged 50 so time is not on my side but I still haven't given up hope.
No HR on your watch display? What’s your reason for this?
Training for 3h15 right now (marathon in 4 weeks). Next goal IS sub 3h... Hope to do it end of thé year (november) Somewhere 😅
In France the Marathon de la Loire is very fast
Hey Ben, Im a 1:16 Half marathoner. I 'm aiming to run the Mississauga Marathon in April. I ran a test run about a month ago and ran just 30ks at MP ended up running 30 in 1:50 so I was running sub 2:40 pace. I had a down week and during the week my paroneal tendon flared up. Ive been spinning almost every day but I havnt been able to run consistently for 4 of the 5 weeks since the injury (2 weeks of around 40 ks and 2 weeks of 0 due to the pain). Im banking on all the spinning maintaining fitness as best I could, but im now down to about 8-9 weeks out. I've started running all be it much more slowly than usual and less volume. I'm a little scared to ramp my milage back up to 120-130 kms again. should I pass on the april marathon and maybe run in may instead?
Go easy. I lost over 18 months with peroneal tendonitis and it's an injury that will always still be there and has just been managed. Acupuncture from my sports therapist worked great for me followed by lots of slow daily running to ease myself back in once I felt comfortable back on my feet.
My challenge is getting to where my easy pace is actually 4:50 - 5:15. Currently it’s more like 5:15 - 5:45 and I struggle to get it much faster. 4:15 marathon goal pace is currently closer to my 5k pace than to anything else.
What would you say is the key to getting easy pace to be faster?
(I’ve been running seriously for about 3-4 years now.)
Mix up your sessions bro, tempo runs, repeats and hills. One of these a week, easy runs and one long run transformed my running
Sir how to cure from it band syndrome please help🥺
Love from Delhi
Hi Ben, I ran my first marathon last November in NYC in 3.19. It was a hilly course so I figure I could probably have run closer to 3.15 on a very flat course. It left me hungry to chase sub 3 one year from then. Now it has been 3 months so technically only 9 months left to make as much improvement as possible if I am to attempt sub 3 next November on a flat course (most likely Philadelphia). So my question is, do you think it is a realistic goal to take this much time off my marathon in less than a year? I have been steadily training since NYC last November but not doing very high mileage...I am trying to get the mileage up to at least 50miles per week when not building for a race. The goal would be closer to 70 then for higher mileage weeks leading up the the marathon. I would love to hear what you think. Many thanks!
My first and only marathon time is also 3:19. I run with a hip injury and I stumble and fall just 10K in, passed the finish line with a cut on my knee. I am pretty happy with that.
Hey if you can run 3.19 with a hip injury just imagine what you can do when you are totally healthy @@thejeffinvade 💪
Question about easy pace 7:50 to 8:40 is quite a big range and natural tendency is to run towards faster end. Any tips about how to manage easy runs within that range?
Based on feel + conditions on the day. Hot or windy or feeling tired for a variety of reasons can mean towards the slower end of that pace range.
I am way off Sub 3 at the moment with a 3:10 PB in my last Marathon and with Sub 7 minute miles for a Marathon as my next aim (but the stated pace range is my easy run range too). Aged 50 I know there is a small chance of this happening but still a chance. Probability not helped by race choice at the moment - Paris in 3 weeks after inconsistent winter training. Boston 2025. Might consider an attempt at Málaga this Winter or a UK autumn race. I need to learn to hurt more than I have ever hurt before to give myself a chance + see some slightly quicker times over shorter distances too.
Im not elite, but not slow ,i think i can do this...its been itching on the back of my brain for a while .
Long continuous tempos are 🔑 I think
I would love to run a sub 3 hour marathon my best is currently a
3:07
Am a 2.16 marathoner.
Easy runs need to be 6.00-6.20 min/km pace if u train in right way .. longest long run need to be 40 km so u can handling the distans and be comfortable and u run 30km in ur marathon pace in that longrun! U dont need much of those junk milage 10-15 km .. focus need to be in ur long runs and speed work .. for my 2.16 marahon am only run 100-130km weekly .. u dont need lots of weekly milage if u not are a top pro level sub 2.10 runner .
And u always do 2 longruns weekly
Like week 1 Wednesday 35km and Saturday 40 km
Week 2 Wednesday 25 km and Saturday 30 km
Week 3 same u do week 1
And u have 2 rest days in week per week when u run those longer longruns and 1 rest day when u do those shorter longrun week.. import are that u run with ur marathon pace
40km- 30km in ur marathon pace
35 km - 25 km in ur maathon pace
30km - 20 km in ur marahon pace
25 - km - 15 km in ur marathon pace
U have speed work 1 of week
2 easy run
And 1-2 stedy pace runs
Then u do some specific marathon training 4-5×5km and some threshold training some week u replacing some of ur longruns
can u make a video about this plan
Will buy your training plan for half marathon…target to run sub 2 hour for half marathon
Athens marathon 🎉🏃🏃🏃🏃🏃
That me at 4:01 , made it into a BP video 😃! Thanks for helping me achieve that sub 3 goal Ben and Sarah! Can’t recommend your plans enough. Going for a sub 2:50 this year 🎯
My first and only marathon time is 3:19. I am pretty happy with that. But Sub 3 is a totally different animal.
Sub 3 hour marathon is 4:16 per K pace, That's 5S slower than my 10K PB pace, but there is no way I can run that for 42K.
I reckon you could.
@@Ligerpride My body simply can't. I need to train at 80K per week to run sub 3, but at that volume I got injured every time after just 2,3 weeks.
@@thejeffinvade if you go slower your body can take the volume. You make gains by the time spent at a moderately high heart rate (think 140bpm or so). Most people make the mistake of going too fast and increasing volume too quickly. Slow progress of mileage and doing so mostly at easy pace is a great combination for improving aerobic capacity.
My only marathon is 03h23 (August 23). In 4 weeks i will go for under 03h15 and i Hope end of the year to break the 03h barrier
@@Ligerpride I run my 80% of the volume at easy pace, 6:00-6:30 per K, that's 10min per mile. Already pretty slow. I do everything by the book too, warm up, cool down, dynamic stretching, body weight training etc.
Can you do this if you start running at 40?
No, I'm afraid not. Sorry.
@@hummuswithpitta perfect answer. I like to be told I can't do things.
Of course you can. A 70 year old dude ran a 2:54. That comment above is bollocks.
Barcelona in 3 days........ I'm ready.....my only thought.... 4 or 5 gels?!?! I'm going for 7 😮 💪
So close, I see your pace slightly reduce in last 5-10k. Curious about your analysis, sure we can all learn from your experience
@@paulcitocito I actually did it. My time was 2.58.45. for the actual marathon. My total distance recorded was around 400m more and at the start it was a stand still. For next time though I will try to get to the front and run a tighter line. The gels were fine but next time a few changes. I will go 50g carb 30 mins before, then every 6 or 1.... (So 1,6,11,16,21 etc) AND MORE WATER.
Very happy with the result. I was using 5 x SIS gels mixed with 2 x 226ers with caffeine. Worked well
@@stevencauser15 Congratulations then, I saw on the website (official 3:01:03, real 3:00:11) which is why I asked. Thanks for sharing strategy and what you would change. Also going through similar process
Running is ok but what do you think about ? My brain says I hate this and can’t wait till it’s over !
Imagine you are an airplane that will take flight and land safely. On good days you're a jetliner.
You will never feel nice and comfortable when running close to 4:15 marathon pace.
Budapest October 2024
Ben, your hair is too good to be hidden away all the time. I’m sure many will agree with me!
You plan to run 3hr and you can manage negative splits...it will be a piece of cake.....other way round...its going to be much harder .....Remember that...or try it....maybe on a half marathon in your preparation.....
80km - 100km per week...😮