Recovery runs in sub-3 training: vital or junk miles?
Recovery runs aren’t junk miles. For the sub-3 marathoner, they’re vital for blood flow, recovery, mileage and rhythm. Run slow to run fast.
Latest
Do you need track sessions to run a sub-3 marathon?
Even pacing in big city marathons: is it realistic for sub-3?
How I finally broke three hours at the Zurich Marathon
How running tangents can shave minutes off your marathon time
Do you lose fitness if you take time off after a sub-3 marathon?
How to run two sub-3 marathons in one training block
EXPERIENCES
How I finally broke three hours at the Zurich Marathon
César Borges charts his journey from an overweight beginner to breaking three hours after years of steady progression. He explains how increased mileage, threshold-focused training and a disciplined race plan came together to deliver 2:59 in Zurich.
How Jerry Rief ran sub-3 marathons in every US state
10 things that finally made sub-2:40 happen in Seville
100 marathons. Sub-3 across three decades.
Sub-3 lessons from a lifetime in club running
How the power of positivity got me to 2:49
My road to breaking sub-3 at 58
INSIGHTS
Do you lose fitness if you take time off after a sub-3 marathon?
Worried about losing fitness after a sub-3 marathon? Recovery won’t erase your gains — it helps lock them in. Here’s why time off makes you stronger.
Injuries in sub-3 training - and how to stay ahead of them
How wind affects marathon racing (and your sub-3 chances)
10 ways to stay injury free when training for a sub-3 marathon
5 hacks for breaking three hours in the marathon
What makes a marathon sub-3 friendly?
How to lose 5kg during a sub-3 marathon training block
STRATEGY
Even pacing in big city marathons: is it realistic for sub-3?
Even pacing in big city marathons is rarely realistic for sub-3 runners due to congestion, GPS drift and human behaviour. But by running to effort, aiming for a slight negative split, and harnessing the energy of the crowds and occasion, you can still achieve the evenness that really matters.
How running tangents can shave minutes off your marathon time
How to run two sub-3 marathons in one training block
5 ways to survive the final 10K of a sub-3 marathon effort
How to use drafting to run a sub-3 marathon
Marathon pacers: best or worst way to run sub-3?
