Sub-3 Kilometre Repeats

Workout - Sub-3 Kilometre Repeats

• 12min @ 5'45''/km
• 8 lots of:
  • 1.0km @ 3'45''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro: Lee Grantham’s Unlock Your Speed: How to Run a Sub-3 Hour Marathon has solid guidance. This summary covers the main takeaways so you can start one of these workouts this week. Watch the original for the full discussion.

Key points

• Consistency matters most. Target 12-13 weeks of structured quality training rather than sporadic hard efforts.
• Interval training: running faster than marathon pace (about 10% quicker) teaches your body to work efficiently at higher speeds.
• Progressive long runs: build speed through the run, finishing at goal marathon pace. Builds mental toughness and a negative-split pattern.
• Strength and recovery: two strength sessions a week (glutes, hamstrings, calves, core) plus enough sleep, good nutrition, and easy-paced runs.

Workout example (paces in minutes per kilometre, distances in kilometres):

1. Kilometre repeats: 12 x 1 km at marathon pace 4:15 plus 10% (about 3:45 km), with 60 s easy jogging between. Include 10-15 min warm-up and 5-10 min cool-down.
2. Mile (1.6 km) reps: 8 x 1.6 km at 3:45 km pace, 60 s recovery between each. Same warm-up and cool-down.
3. Two-mile repeats: 4 x 3.2 km at 3:45 km pace, 60 s between repeats. Add reps as fitness improves.
4. Progressive long run: 24 km total
   • First 8 km at 5:05 km (about 10% slower than goal)
   • Middle 8 km at 4:40 km (about 5% slower than goal)
   • Final 8 km at 4:15 km (goal marathon pace) Add a 7-minute warm-up (easy jog with glute activation) and cool-down.

Practical tips

• Keep each recovery interval at exactly 60 seconds to practice quick heart-rate recovery.
• Start with a 7-minute warm-up jog that focuses on glutes, calves, and hamstrings.
• Add two strength sessions a week targeting glutes, hamstrings, quads, and core for stride power and recovery.
• Use the Pacing app to log efforts and adjust the “+10%” speeds based on your current marathon pace.

Closing note: Try these workouts over the next week and modify distances and paces in the Pacing app to your fitness. Steady, focused training is the path to breaking three hours.

References

• Unlock Your Speed: How to Run a Sub-3 Hour Marathon - YouTube (YouTube Video)