Sub-3 Hour Marathon Pace Calculator

The Holy Grail: Breaking 3 Hours

A sub-3 hour marathon is a milestone that places you in the top 2-4% of all marathon finishers globally. It requires more than just fitness; it requires Strategic Precision.

Target Metrics

• Average Pace Required: 6:52 per mile or 4:16 per km.
• 5K Splits: 21:20
• Half Marathon Benchmark: You generally need a sub-1:25 half marathon to realistically target sub-3.

Training Focus for Elites

1. VO2 Max Intervals: 800m to 1600m repeats at 5K pace. 2. Threshold Runs: 40-minute sustained efforts at "comfortably hard" intensity. 3. Advanced Tapering: Reducing volume by 30-50% in the final 2 weeks while maintaining intensity.