Aim for a sustained effort at your current half-marathon pace for 20 to 40 minutes. Middle 30K Settle into a consistent, controlled pace of 6:45-6:50 per km.
Sub 3 Marathon Gear Essentials List
Gradually increasing your weekly mileage by no more than 10% is the safest and most effective approach to building this base. Interval training on a track or flat road, such as 5 x 1k with short recoveries, builds your VO2 max and running economy.
This foundation phase builds the resilience required for harder sessions and helps prevent injury. Fueling for Performance Your diet should support your training load and help you maintain a lean physique.
Essential Sub-3 Marathon Gear for Peak Performance
Race Day Execution and Pacing One of the most common reasons for missing a time goal is starting too fast. Prioritising sleep of 7 to 9 hours per night is the most effective recovery tool available to you.
More About How to run a sub 3 hour marathon
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