{"id":1016,"date":"2024-09-17T16:36:01","date_gmt":"2024-09-17T16:36:01","guid":{"rendered":"https:\/\/united-in-pace.com\/?p=1016"},"modified":"2024-12-03T14:07:57","modified_gmt":"2024-12-03T14:07:57","slug":"voraussetzungen-um-einen-marathon-unter-3-stunden-zu-laufen","status":"publish","type":"post","link":"https:\/\/united-in-pace.com\/de\/voraussetzungen-um-einen-marathon-unter-3-stunden-zu-laufen\/","title":{"rendered":"Voraussetzungen, um einen Marathon unter 3 Stunden zu laufen"},"content":{"rendered":"\n<p>The Sub 3 hour Marathon is one the barriers in running and endurance sports. In this article series write about my knowledge, tools, actionable strategies and how I reached this goal. In this part we\u2019re going to talk about what is needed to run a Sub 3 hour marathon.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Articles<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/united-in-pace.com\/the-desire-behind-the-sub-3-marathon\">The desire behind the Sub 3 marathon<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/united-in-pace.com\/requirements-to-run-a-marathon-under-3-hours\/\">Requirements to run a marathon under 3 hours<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/united-in-pace.com\/training-to-run-a-marathon-under-3-hours\/\">Training to run a marathon under 3 hours<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/united-in-pace.com\/case-study-how-i-broke-sub-3-and-what-i-still-have-to-learn\/\">Case Study: How I broke Sub 3 and what I&#8217;ve still to learn<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group has-contrast-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-b15bc610 wp-block-group-is-layout-constrained\" style=\"border-style:none;border-width:0px;border-radius:10px;padding-top:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--10);padding-left:var(--wp--preset--spacing--30)\">\n<h2 class=\"wp-block-heading has-text-align-center has-base-2-color has-text-color has-link-color has-large-font-size wp-elements-6bd4e956c3f01ecb5891bea16ee6083c\"><strong>Sub 3 Hour Training Plan [FREE]<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center has-base-2-color has-text-color has-link-color wp-elements-234af839ce4a4c336c7d56340d4718a5\">We made a 16 week Sub 3 Hour Marathon Training plan. <br>Fill in your email address and the resource will be sent to your email address.<\/p>\n\n\n<div class=\"convertkit-form wp-block-convertkit-form\" style=\"\"><script data-jetpack-boost=\"ignore\" async data-uid=\"c25fe023b8\" src=\"https:\/\/united-in-pace.ck.page\/c25fe023b8\/index.js\" data-jetpack-boost=\"ignore\" data-no-defer=\"1\" data-no-optimize=\"1\" nowprocket><\/script><\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>The essentials of marathon training<\/strong><\/h2>\n\n\n\n<p>Achieving a Sub 3 hour marathon requires dedication, preparation, and a deep understanding of your body&#8217;s capabilities. Here are some key requirements that I think are necessary:<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:clamp(0.875rem, 0.875rem + ((1vw - 0.2rem) * 0.575), 1.22rem);\"><strong>Passion for running:&nbsp;<\/strong><\/h3>\n\n\n\n<p>First of all, running must become a passion. It has to become a pursuit.\u00a0Hours and hours of sometimes boring running can not be endured if you don&#8217;t see a meaning behind it.<\/p>\n\n\n\n<p>You shouldn&#8217;t think of the time you invest as time lost, but as a time well spent getting to know your own limits. Because that, I think, is what life is all about: Finding out what you are capable of.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:clamp(0.875rem, 0.875rem + ((1vw - 0.2rem) * 0.575), 1.22rem);\"><strong>Pace and Endurance:&nbsp;<\/strong><\/h3>\n\n\n\n<p>A Sub 3 hour marathon time of 2:59:59 means you have to endure a 6:52min\/mile or 4:16min\/km pace for 42,195km.&nbsp;<\/p>\n\n\n\n<p>In order to maintain this pace for 3 hours straight it should to some point feel quite easy.&nbsp;<\/p>\n\n\n\n<p>You&#8217;ll need to run two Sub 1:29:59 half marathons, so you&#8217;ll definitely need to be comfortable with one Sub 1:29:59. More on that later&#8230;<\/p>\n\n\n\n<p>Aiming for a marathon in under 3 hours for the first race in your running career makes little sense. It is better to start with shorter distances such as 5 or 10 km and work your way up slowly. That takes us the next point&#8230;<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Running Experience:&nbsp;<\/strong><\/strong><\/h3>\n\n\n\n<p>When aiming for a Sub 3 hour Marathon, it&#8217;s essential to have a solid foundation of running for consecutive years. Many experienced marathoners attempt this goal after several years of consistent training and racing.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:clamp(0.875rem, 0.875rem + ((1vw - 0.2rem) * 0.575), 1.22rem);\"><strong>Health and Training IQ<\/strong>:&nbsp;<\/h2>\n\n\n\n<p>To be able to get through weeks with high running mileage you have to be in good health with no injuries or medical conditions that could be made worse by intensive training.&nbsp;<\/p>\n\n\n\n<p>What I also think is important is how to deal with minor injuries or problems that can occur during training. <\/p>\n\n\n\n<p>You have to develop a feeling for when it&#8217;s better to take a break or to hit a hard workout. Listen to your body when it needs rest and when it is the time to train hard.&nbsp;<\/p>\n\n\n\n<p>Working out too hard at the wrong time can quickly lead to an injury or illness that sets you back a long way. Figuring out when to train and what is what I call Training IQ.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:clamp(0.875rem, 0.875rem + ((1vw - 0.2rem) * 0.575), 1.22rem);\"><strong>Time for consistent training:&nbsp;<\/strong><\/h3>\n\n\n\n<p>As for myself I can say that my running volume wasn\u2019t quite high at the time I achieved the Sub 3 Marathon. On the other hand, the time I spent cross-training, i.e. cycling, swimming or playing soccer, was significantly higher.&nbsp;<\/p>\n\n\n\n<p>In the year I ran the marathon I trained 418h of only endurance training.&nbsp;That&#8217;s more than one hour of training&nbsp;<em>every day<\/em>.&nbsp;<\/p>\n\n\n\n<p>So in able to train for a marathon in such a fast time you have to have free time space for training in your schedule. For myself I can say it is not easy to handle training while working in a normal 9 to 5 job and taking care of other social expectations. I think that approx. 8-10 hours of free time per week to train are necessary for reaching this goal. Not to forget the time that is needed for rest after a hard or long workout or to get the food back in.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:clamp(0.875rem, 0.875rem + ((1vw - 0.2rem) * 0.575), 1.22rem);\"><strong>Experience with nutrition intake<\/strong><\/h3>\n\n\n\n<p>The one thing I struggle the most within marathon racing is nutrition intake. In my first Sub 3 marathon I drank too much at an aid station and threw up in the next front yard. A little mistake that cost me a much faster time. The intake of carbs, water and salt within a race are not easy and have to be tested in training. <\/p>\n\n\n\n<p>&#8230;and many more. Here I listed some components that all have to come together:<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/embed.filekitcdn.com\/e\/qdXpU81fAEsHETFxfqkenX\/svBnhU5jzMCBwYvLyWmMgQ\" alt=\"Requirements to run under a marathon under 3 hours\" style=\"width:916px;height:auto\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>What are the requirements to start training for Sub 3?&nbsp;<\/strong><\/h2>\n\n\n\n<p><em><strong>&#8220;I want to run sub 3 hours. Is that realistic?&#8221;<\/strong><\/em><\/p>\n\n\n\n<p><em>Here are some stats which maybe show what is realistic:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>be able to run at least 50-60km for several weeks in a row (min. requirement I think. More is always better. Alternatively lot of cross training like cycling required)<\/li>\n\n\n\n<li>10 km around 38-39 minutes or better<\/li>\n<\/ul>\n\n\n\n<p>The conditions are even better with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a half marathon 1:25-1:26h<\/li>\n\n\n\n<li>marathon in 3:15h or better<\/li>\n<\/ul>\n\n\n\n<p>If you can not run these times I would take the approach get in a position where you can run the above mentioned times.&nbsp;<\/p>\n\n\n\n<p>First get better in the under distances: e.g. a 10k or half marathon.&nbsp;<\/p>\n\n\n\n<p>For myself I can say that before the 12 weeks of my marathon preparation I ran a 10k in 35:00. A time which predicts a way faster marathon than a 2:58:20. But the marathon is a different game. For myself I can say that I was not experienced enough with the distance nutrition and long runs. In addition to that my preparation was not ideal. I did way to less long runs.<\/p>\n\n\n\n<p><em><strong>&#8220;Is everyone able to run a Sub 3 hour marathon?&#8221;<\/strong><\/em><\/p>\n\n\n\n<p>It depends. <br>Age, training experience, gender, sporting history, state of health &#8211; These are all factors that are reflected in running performance. Running a marathon in 3 hours straight away, even with a few weeks of training, will be impossible for many people. But with many years of training and effort it should be doable for a lot of people. Even for older runners. Just watch a marathon and see how many older runners crush the 3 hour barrier.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:clamp(0.875em, 0.875rem + ((1vw - 0.2em) * 0.575), 1.22em);\"><strong>Sub 3 Marathon indicators<\/strong><\/h3>\n\n\n\n<p>According to the&nbsp;<a href=\"https:\/\/vdoto2.com\/calculator\/\">\u200bVDOT calculator\u200b<\/a>&nbsp;the following times in shorter distances are an equivalent to a Sub 3h marathon: Half Marathon 1:26:18 (6:35min\/mile &#8211; 4:05min\/k) 10K 38:59min (6:16min\/mile &#8211; 3:54min\/k).<\/p>\n\n\n\n<p><em>What do other online running calculators say?<\/em><\/p>\n\n\n\n<p><a href=\"https:\/\/vdoto2.com\/calculator\/\">\u200bVDOT Calcuator\u200b<\/a>: 5k in 18:48, 10k in 38:59, HM in 1:26:18<\/p>\n\n\n\n<p><a href=\"https:\/\/training.marathonguide.com\/fitnesscalcs\/predictcalc.cfm\">\u200bMarathon Guide Predictor\u200b<\/a>: 5k in 18:30, 10k in 38:45, HM in 1:25:56<\/p>\n\n\n\n<p><a href=\"https:\/\/lukehumphreyrunning.com\/hmmcalculator\/race_equivalency_calculator.php\">\u200bLuke Humphrey Running\u200b<\/a>: 5k in 18:46, 10k in 39:08, HM in 1:26:20<\/p>\n\n\n\n<p>The truth about which equivalent times are really necessary lies somewhere in between these calculations. What is certain is that a marathon is very different from a half marathon or 10k race and requires a different training approach.<\/p>\n\n\n\n<p>From couch to Sub 3 is going to take years for the average person.&nbsp;<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-large-font-size\"><strong>What the typical runner struggles with in reaching the Sub 3 Hour Marathon barterer?<\/strong><\/h2>\n\n\n\n<p>There are a lot of things a runner struggle&#8217;s while working on such ambitious goals: <\/p>\n\n\n\n<ul style=\"margin-top:var(--wp--preset--spacing--10);margin-bottom:var(--wp--preset--spacing--10);padding-top:0;padding-bottom:0\" class=\"is-style-checkmark-list wp-block-list\">\n<li style=\"line-height:1.5\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-contrast-color\">Being injured here and there along the process<\/mark><\/strong><br>Learning how to deal with injuries and reduce the risk of injury<\/li>\n<\/ul>\n\n\n\n<ul style=\"margin-top:var(--wp--preset--spacing--10);margin-bottom:var(--wp--preset--spacing--10);padding-top:0;padding-bottom:0\" class=\"is-style-checkmark-list wp-block-list\">\n<li style=\"line-height:1.5\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-contrast-color\">Unsure what workouts to do and what a training plan should look like<\/mark><\/strong><br>Learning the basics and build your own training plan around your life.<\/li>\n<\/ul>\n\n\n\n<ul style=\"margin-top:var(--wp--preset--spacing--10);margin-bottom:var(--wp--preset--spacing--10);padding-top:0;padding-bottom:0\" class=\"is-style-checkmark-list wp-block-list\">\n<li style=\"line-height:1.5\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-contrast-color\">The missing longterm approach<\/mark><\/strong><br>The right mindset in training for a Sub3 marathon<\/li>\n<\/ul>\n\n\n\n<ul style=\"margin-top:var(--wp--preset--spacing--10);margin-bottom:var(--wp--preset--spacing--10);padding-top:0;padding-bottom:0\" class=\"is-style-checkmark-list wp-block-list\">\n<li style=\"line-height:1.5\"><strong>Weekly structure of training<\/strong><br>This can differ a lot from person to person because everyone has another schedule because of work or social obligations. Build a system that&#8217;s working for you.<\/li>\n<\/ul>\n\n\n\n<ul style=\"margin-top:var(--wp--preset--spacing--10);margin-bottom:var(--wp--preset--spacing--10);padding-top:0;padding-bottom:0\" class=\"is-style-checkmark-list wp-block-list\">\n<li style=\"line-height:1.5\"><strong>Nutrition and hydration strategy<\/strong><\/li>\n<\/ul>\n\n\n\n<p>We&#8217;re covering more of these aspects in the other articles of this series.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Sub 3 hour Marathon is one the barriers in running and endurance sports. In this article series write about my knowledge, tools, actionable strategies and how I reached this goal. In this part we\u2019re going to talk about what is needed to run a Sub 3 hour marathon. Articles Sub 3 Hour Training Plan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1097,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_wp_convertkit_post_meta":{"form":"-1","landing_page":"","tag":"0","restrict_content":"0"},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletes-corner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Requirements to run a marathon under 3 hours | UNITED IN PACE<\/title>\n<meta name=\"description\" content=\"&quot;I want to run sub 3 hours. 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