To break the three-hour time barrier in the marathon, you may need to run slower. Discover how more easy mileage could be to key to running your best marathon yet.
6:52 pace for 26.2 miles. That’s what it takes to dip under the elusive three-hour barrier in the marathon, an accomplishment that drives many runners to head out the door and put in the training each day.
And working toward that goal means balancing plenty of training factors to set you up best for success.That means putting in the volume each week. It means prioritizing regular speed work. Can’t forget about the long runs, either. But if you’re looking to hold that sub-seven-minute pace—or faster—for the full marathon distance, that doesn’t mean you should push the speed on all your runs.In fact, more easier efforts could truly transform your training and help you toward the barrier-breaking performance you’ve been dreaming of throughout your build.As explained in our recent story on what it takes to go under three hours for the marathon, it’s not training intensity or quality that sets successful sub-three marathoners apart from the crowd. Instead, it’s their tendency to run more miles at an easier pace than slower runners typically do.According to one study published in Sports Medicinein 2024 analyzing training trends among over 119,000 runners, the fastest marathoners increased their mileage by focusing not on more intense runs, but on easier efforts. The volume of moderate and hard training remained the same across runners of different levels, but the amount of easy training stood out among the quickest runners. The study also provided interesting insights into weekly training mileage, which you can read more about in our complete piece.If you’ve been anxious to call your shot and go after a sub-three-hour marathon, knowing that training doesn’t require only intense miles could be the reassurance you need to get started. “So many runners do have the ability to get there but just don’t do the right type of training,” says Brian Rosetti, running coach and founder of V.O2, in our full story. “They might run 60 miles a week and get frustrated that they’re not getting any better, but that comes down to so many other things—fueling, strength training, recovery.”But running easier isn’t the only hack that could transform your marathon training . For more on fueling up, structuring your training block, and even optimizing your speed work as you chase after your sub-three-hour marathon, head over to our full story and dive into our expert tips. You can even take much of the guesswork out of your training with our Break 3 Hours plan, which guides you from the start of your 16-week build until you cross the finish line.Make the most of your marathon journey with us. For even more resources to help you tackle 26.2 miles—from our tailored training plans to our guide on mastering the marathon—join the Runner’s World+ community and start down your path to success.
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