Beating the 3 hour marathon – The secret training plan

Most running articles or blogs will tell you that to beat a 3 hour marathon for the first time, you need to be running 50 – 60 miles per week. Now if you are able to do that, then that’s brilliant, but what about if you’re injury prone? If you’ve got a busy job? Maybe you’ve got kids? Or generally for whatever reason, you can’t commit 6 hours a week to running? Well… maybe there’s another way, a way that involves 3 runs a week averaging at 30 miles, oh lordy lord, now we’re talking.

It’s important to start with the realism of running, not everyone can run a 3 hour marathon, this may be for many reasons, but this is the absolute minimum times needed before starting this training (If you can only do 2 of the 3, then we can give it a go):

· Run a 19 minute 5k

· Run a 39 minute 10k

· Run a 1.29 marathon

· Have run a marathon before under 4 hours

I started running in 2016 and I got pretty good at the shorter distances. I conquered a 15 minute 5k, a 32 minute 10k, and a 1.16 half marathon, but one distance I just couldn’t get the hang of… the marathon. Injuries and a lack of understanding meant that I wasn’t ever truly prepared for the ultimate challenge.

My main obstacles were:

1 – I kept getting injured during the training.

2 – I trained like a short distance runner.

3!!! – I didn’t realise how f###ing brutal those last 6 miles are, trust me, if you’ve never done it, you don’t get. I used to think if I can run 6.50 per mile for 20 miles, then surely I could do the last 6… ain’t how it works though buddy.

Being a competitive bugger, I changed my whole outlook for 2019. No more reading blogs (I get the irony don’t worry), no more articles, and no more injuries, because in April 2019 I was going to beat the 3 hour marathon in London, and I was going to do it, my way. My way led me to a 2 hour 57 minute marathon in London, and I haven’t looked back since.

Food is important to get right, don’t worry though I’m not going to take away the snacks, but just remember, CARBS! CARBS! CARBS before your long runs. Other things to help, rehydration tablets, beetroot, protein shakes/bars, and save your drinking until after you’ve run your long training run… oh and lots and lots of water, especially if training through the summer.

TRAINING PLAN

When to officially start training (you should be fit before starting though as mentioned above):

15 weeks before marathon race day

How many runs a week:

3 runs a week with a rest day between your runs. If you fancy sneaking in the odd 4th run every few weeks, then do it.

Running shoes:

Get good ones, to beat 3 hours your legs are going to take a battering. I swear by Adidas Ultra Boosts.

Is alcohol allowed during training:

Of course, but don’t go nuts. Never drink the day before a long run, unless it’s literally 2/3 drinks.

Diet:

Eat sensible carbs, there’s a good chance that if you’re reading this and aiming to beat 3 hours, that you know what you can and can’t get away with. After every long run I’d be eating burgers, pizza, breaded checking and so on, and don’t be afraid to dig into those cakes after.

Can we get to the training plan now:

Yes, sorry, we’re here.

The NEUROTIC RUNNER 15 week training plan:

RUN 1

INTERVALS

RUN 3

WEEK 1

6 miles (6.50 p/m)

800m x 4 (90s ri)

10 miles (7.30 p/m

WEEK 2

7 miles (6.50 p/m)

400m x 8 (60s ri)

12 miles (7.30 p/m)

WEEK 3

6 miles (6.40 p/m)

1000m x 4 (250m ri)

15 miles (7.30 p/m)

WEEK 4

7 miles (6.40 p/m)

1600m x 3 (90s ri)

18 miles (7.30 p/m)

WEEK 5

8 miles (6.40 p/m)

800m x 4 (90s ri)

20 miles (7.30 p/m)

WEEK 6

10 miles (6.40 p/m)

400m x 8 (60s ri)

13 miles (6.50 p/m)

WEEK 7

10 miles (6.40 p/m)

1000m x 4 (250m ri)

15 miles (6.50 p/m)

WEEK 8

6 miles (6.35 p/m)

1600m x 3 (90s ri)

16 miles (7.10 p/m)

WEEK 9

8 miles (6.35 p/m)

1200m x 4 (400m ri)

18 miles (7.30 p/m)

WEEK 10

7 miles (6.30 p/m)

1000m x 4 (400m ri)

20 miles (7.10 p/m)

WEEK 11

8 miles (6.50 p/m)

800m x 4 (90s ri)

18 miles (7.00 p/m)

WEEK 12

6 miles (6.50 p/m)

400m x 12 (120s ri)

20 miles (7.10 p/m)

WEEK 13

8 miles (6.35 p/m)

1000m x 4 (250m ri)

15 miles (6.45 p/m)

WEEK 14

8 miles (6.40 p/m)

800m x 4 (90s ri)

13 miles (6.40 p/m)

WEEK 15

6 miles (6.50 p/m)

400m x 8 (60s ri)

10 miles (6.50 p/m)

*You may run some weeks slower, and some faster, but try and beat that pace every other week (if you feel really good some weeks, go faster). Intervals… run like a lunatic.

KEY

p/m - Pace per mile

ri - Rest intervals

m - Metres

s - seconds

GOOD LUCK!! And let me know how it goes @