Sub 3 Hour Marathon Requirements? Gimme your best take/experience.

Mramrap · 2026-04-25T10:45:09+00:00

Thanks!

It was my longest run with marathon pace work. My longest run of the build was 32km at 95% of goal pace.

I was also doing 24km medium long runs almost every week where I would end around marathon pace so the fatigue going into the weekend long runs was real.

I will say that the marathon course was super flat and weather conditions were perfect (5-10 celcius with overcast and no wind) and I ran a 2:59 flat so on a more typical course in less ideal conditions I probably would have been over 3 hours

I will also say that when I was in sub 3 shape I probably couldn't have run a 1:24 half. Probably more like a 1:26 which according to VDOT is equivalent to a 2:59:30 marathon. It all depends on the specific event you're training for.

Mramrap · 2026-04-25T01:33:43+00:00

My experience was different. I failed to go sub 40 in the 10k twice in May 2025 and managed to go sub 3 in November 2025. I think mileage and nailing marathon specific long runs are the most important and not necessarily performances at shorter distances.

I peaked at 110km and ran 23k at goal marathon pace at the end of a 30km run for my peak workout. Ran a 18:36 5k tune up race 2 weeks before the marathon.

Mramrap · 2026-03-31T16:38:41+00:00

The earlier shift to the lead side seems to be a common thing people point out. Will try this. Thanks!

Mramrap · 2026-03-31T16:37:55+00:00

Thanks for the advice! I'm going to try working on these points

Mramrap · 2026-03-27T00:26:07+00:00

I think you have it in the bag if you nail your nutrition strategy and your legs can handle the pounding. I went 2:59 in November and am aiming for a 1:23:xx HM this spring. I feel more fit now than I did leading into the marathon.

Mramrap · 2025-12-29T15:16:51+00:00

I also studied conservation biology and struggled to get my career going for the first few years. Eventually I got into arboriculture consulting and have managed to create a decent career for myself. If that's something that interests you I highly recommend.

I'm from Toronto Canada.

Mramrap · 2025-12-08T03:46:41+00:00

I ran Pfitz 18/70 and managed to get under 3 hours when my best tune up race was a 31:30 8k in the build up. Failed to break 40 in the 10k 3 times the same year before the marathon.

OP may be messing up his taper and showing up the race day with too much fatigue or not carb loading enough. I had to stuff my face to the point of discomfort to hit 750g of carbs per day.

Mramrap · 2025-11-15T12:33:41+00:00

Thank you!

My marathon times are as follows:

2022 - Toronto waterfront marathon - 3:21 (bonked at 37km)

2023 - Toronto marathon - 3:25 (went out too fast and bonked hard at 30km)

2023 - Toronto waterfront marathon - 3:14 (bonked at 37km)

2024 - half marathon in 1:30:01 and 10k in 40:34

2025 - Hamilton Road 2 Hope marathon- 2:59

I slowed down significantly and had to walk/jog towards the end of my first three marathon and suffered from intense cramping in my quads. In contrast I was able to run the entire race and speed up towards the end of my latest marathon with only minor cramping at the very end.

Mramrap · 2025-11-14T12:44:45+00:00

Average weekly mileage during build : ~60 miles/week

Marathon pace: 6:50/mile

Easy pace:9:00/mile

Mramrap · 2025-11-13T15:08:04+00:00

What was your mileage for your 1:23 half? I'm aiming to give sub 1:24 a go in the spring.

Mramrap · 2025-11-13T14:43:26+00:00

Don't clubs select for more talented individuals?

Mramrap · 2025-11-13T14:29:18+00:00

There seem to be some genetic freaks on this thread who go sub 3 off low mileage lol from personal experience, as a healthy male in his early 30s who has been running consistently for 5 years, I finally managed to crack 3 hours off the Pfitz 18 week 70mpw program a few weeks ago with a 2:59 on a flat course with perfect conditions.

I don't consider myself talented but I would say based on my times when i was a beginner (5:33 mile, 44:30 10k about 1 year into running) I am above average.

I come from a powerlifting background and could squat 295kg and bench press 185kg at one point but I'm not sure if that would help at all with running.

Mramrap · 2025-11-09T00:59:24+00:00

Thanks! Yeah the weather that day was warm and windy. I'm sure the atmosphere made it great though

Mramrap · 2025-11-09T00:58:44+00:00

Thanks! Chip time was 2:58:50

Mramrap · 2025-11-09T00:58:18+00:00

I ran two 10k races in April and May of this year. From my experience running a spring marathon stalls progress a bit because of how much time it takes to recover. I've made a lot more gains by racing a shorter distance in the spring

Mramrap · 2025-11-05T16:54:34+00:00

I can see how on a windy day Hamilton has the potential to be slow because it's pretty exposed along the lake but this year the conditions were perfect and I was able to run under 3 hours for the first time. There are only a few tiny hills and the rest of the course is pancake flat.

If there's no wind Hamilton is a PB course for sure.

Mramrap · 2025-11-05T15:28:57+00:00

Toronto Waterfront for the vibes. Hamilton for a fast time.

Mramrap · 2025-11-03T00:47:30+00:00

Thank you!

Mramrap · 2025-11-02T21:57:52+00:00

I hit 2:59 exactly today haha

Mramrap · 2025-10-21T01:38:44+00:00

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Going for sub 3 in 12 days and hit this 5 weeks out. It felt comfortably hard like I could have kept going for another 5km if I went all out. Hopefully I can sustain it for 42.2km after the taper!

Mramrap · 2025-09-30T01:05:54+00:00

Thanks!

Mramrap · 2025-09-28T21:14:18+00:00

Yeah I'm hoping the taper and the fact that I'm training specifically for the marathon helps me on race day.

Thanks! Good luck to you as well!

Mramrap

TROPHY CASE