Episode Details

Are you ready to run a sub-3 marathon? Before you commit to a sub-3 training block, there are two numbers that tell you you're ready — not nearly ready, ready. The first: a solo 10K time trial in 40 minutes. The second: holding 4:00/km (6:26 per mile) for a full hour — a 15K in 60 minutes, or a 10-mile race in about 64. I break down the exact sessions to build both, why I coach to effort instead of pace, and how one runner went from 3:21 to a 2:56 first sub-3 in Chicago. These are indicators, not goals — hit them on an upward curve and you're one or two training blocks from your Boston qualifier.

📞 Ready to chase your sub-3? Book a free 15-minute Performance Call to see if there's a coaching match: https://coaching.allin.run/sub3_2numbers

Chapters:
0:00 The 2 numbers that prove you're ready
0:25 Are you in range? Your 10K start point
0:42 Why speed is a byproduct, not the goal
1:22 Number 1 — a 40-minute solo 10K
1:48 The sessions that build the pace
3:26 Fastest 10K… inside a marathon
4:19 Number 2 — hold 4:00/km for an hour
5:11 The 70-minute long run that bridges the gap
6:42 Why I coach to effort, not pace (Texas → Chicago)
8:15 Recap: the two numbers
8:53 Indicators, not goals — what to do next

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📺 Watch next:
- Why 90% of Runners Get Sub-3 Marathon Training Wrong: https://www.youtube.com/watch?v=jNrXRE3upF0
- The 4-Month Transformation: 3:35 to 2:53 Marathon: https://www.youtube.com/watch?v=ym-flI6uqxE
- How I Went from a 25-Minute 5K to 16:40: https://www.youtube.com/watch?v=Bl79Y37ua5Y

#Sub3Marathon #MarathonTraining #Sub3HourMarathon #RunningTips #MarathonCoach #RunSmart #Sub330Marathon #MarathonTips #MarathonRunner #MarathonCoaching #RunMarathon #BostonQualifier

Music track: Back in Time by Aylex
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