Training For Berlin Marathon | Sub 3 Hour Attempt! - The Running Channel

Aug 13, 2025

This is a quick summary of Training For Berlin Marathon | Sub 3 Hour Attempt! from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The session is a Tempo run: run comfortably hard—faster than your marathon pace but sustainable for 3 km repeats.
Core focus: consistent pace, strong form, and finding your rhythm so you can hold the effort on tired legs.
Adjust the paces to match your own goal (any pace a bit quicker than your marathon target works).
Recovery floats are crucial; keep them easy to let your heart rate drop before the next hard interval.

Workout Example (all distances in kilometers, paces in min/km)

2 km warm‑up at an easy jog.
2 × 3 km @ 3:50 min/km (≈ 5 % faster than a 4:15 marathon goal) – hold the pace steady for each repeat.
500 m recovery float @ 5:10 min/km after each 3 km effort.
Finish with a short cool‑down (≈ 1 km easy). Tip: If 3:50 min/km feels too hard, use a pace that’s 10–15 seconds quicker than your marathon goal and keep the effort “comfortably hard.”

Practical Take‑aways

Don’t chase the watch during the first kilometre; feel the effort and settle into the target rhythm.
Maintain form especially when you’re fatigued – stay upright, relaxed shoulders, quick cadence.
Slow the recovery floats more than the hard reps if you’re struggling; the goal is to recover, not to race.
Visualize the final stretch of the Berlin Marathon to boost mental grit during the tough second repeat.

Closing Note Give this tempo session a go, tweak the paces to fit your own marathon plan, and track it in the Pacing app. You’ll build the speed and confidence you need for a sub‑3‑hour Berlin marathon—so lace up and hit the track today! 🚀