The Sub-3 Threshold Cornerstone

Workout - The Sub-3 Threshold Cornerstone

• 10min @ 6'00''/km
• 3 lots of:
  • 5.0km @ 4'00''/km
  • 1min rest
• 10min @ 6'00''/km

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Intro

This summary covers How to Break 3 Hours in a Marathon: 15K Strategy by Lee Grantham, from a video worth watching in full. The key takeaways are below so you can use them right away.

Key points

• Lactate threshold pace, the fastest speed you can hold for roughly an hour, is what separates a sub-3-hour marathon from missing it.
• A solid 15 km in ≤ 1 hour (≈ 4:00 min/km or 6:26 min/mi), or that pace in a 10-mile race, shows you’re on track.
• Test yourself with a 10-mile race 4 to 5 weeks before race day. Easy on the body and informative.
• Mix threshold repeats, marathon-pace runs, long runs with a faster section, sub-threshold intervals, and short quick reps. The combination raises threshold while keeping marathon speed solid.

Workout example

Session 1: lactate threshold intervals.

• 3 × 5 km at 4:00 min/km (6:26 min/mi), 60 s jogging between each. Building up? Start with 3 × 3 km and progress.

Session 2: marathon-pace run.

• 15 km at marathon goal pace of 4:15 min/km (6:50 min/mi). About 10% slower than threshold. Lets you experience the marathon tempo.

Session 3: long run with marathon-pace finish.

• Example: 20 km steady, then 10 km at 4:15 min/km, then 5 km easy. Trains you to close strong without cutting weekly volume.

Session 4: above-threshold repeats.

• 6 × 1 km at 3:45 min/km (≈ 6:00 min/mi), 60 s recovery between. Pushes threshold up. Give yourself proper rest and fuel between efforts.

Session 5: speed work.

• 8 to 20 × 400 m at 3:30 to 3:35 min/km (≈ 5:35 min/mi), about 10% faster than threshold. Start with 8 to 10 repeats and work toward 15 to 20.

Closing note

Try these workouts. Dial in paces to your level and log everything in the Pacing app.

References

• How to Break 3 Hours in a Marathon: 15K Strategy - YouTube (YouTube Video)