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What each hour target costs

A sub 3 hour marathon pace is about six minutes fifty per mile, a demanding pace to hold for the whole distance and out of reach for most without serious training. A sub 4 hour marathon pace is about nine minutes nine, the popular milestone; a five-hour marathon is a shade under eleven and a half. What pace is a three-hour marathon or a four-hour one is answered directly by the distance divided by the target.

The gap between the bands

The jump from a four-hour to a three-hour marathon is not a small trim; it is over two minutes a mile held for 26.2 miles, which is a different level of fitness, not a harder day. Reading the pace for a 4 hour marathon and the pace for a 3 hour marathon side by side makes the size of that gap honest, and stops a runner targeting a leap their training cannot support.

Holding the pace to the finish

Every hour target assumes an even pace, and the marathon punishes going out faster than the chart says. Banking time early against a sub-4 or sub-3 goal is the classic cause of the late fade; the pace for a 5 hour marathon or any other target is best treated as a ceiling to hold from the gun, not a start-line minimum to beat.

Questions people ask about sub 3 hour marathon pace

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