Neglecting this aspect will stall your progress regardless of how hard you train. Maintaining an average pace of 6:51 per kilometre for 42.
Sub 3 Marathon Sleep Recovery Tips for Optimal Performance
Aim for a sustained effort at your current half-marathon pace for 20 to 40 minutes. Long runs are non-negotiable, but the final 10 to 15 kilometres should be completed at an easy marathon pace to simulate race day fatigue.
Tempo runs, or threshold runs, teach your body to clear lactate efficiently. 2 kilometres is a test of both aerobic efficiency and muscular endurance.
Sub 3 Marathon Sleep Recovery Tips for Optimal Performance
Middle 30K Settle into a consistent, controlled pace of 6:45-6:50 per km. Running a sub 3 hour marathon is a benchmark that separates dedicated recreational runners from serious endurance athletes.
More About How to run a sub 3 hour marathon
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