Interval training on a track or flat road, such as 5 x 1k with short recoveries, builds your VO2 max and running economy. It is a realistic goal for runners who can currently sustain a half-marathon pace between 1:25 and 1:35, provided they follow a structured plan.
Sub 3 Marathon Taper Week Strategy: Final Prep for Race Day
Prioritising sleep of 7 to 9 hours per night is the most effective recovery tool available to you. Tempo runs, or threshold runs, teach your body to clear lactate efficiently.
Carbohydrates are the primary fuel source for medium to high-intensity running, so ensure they form the bulk of your meals around workouts. The adrenaline and excitement of the start can trick you into sprinting the first few kilometres, leaving you depleted before the halfway mark.
Sub 3 Marathon Taper Week Strategy: Key Workouts and Recovery Plan
Gradually increasing your weekly mileage by no more than 10% is the safest and most effective approach to building this base. Key Workouts for Speed and Stamina To improve your pace, you must train at it.
More About How to run a sub 3 hour marathon
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