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 offers solid training guidance. This summary covers the main takeaways so you can start one of these workouts this week. For the full discussion and additional context, check out the original video.

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 (approximately 10% quicker) teaches your body to work efficiently at higher speeds.
• Progressive long runs: Build speed throughout the run, finishing at your goal marathon pace. This develops mental toughness and establishes a negative‑split pattern.
• Strength & recovery: Include two strength sessions weekly (glutes, hamstrings, calves, core) alongside adequate sleep, good nutrition, and easy-paced runs for proper recovery.

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

1. Kilometre repeats – 12 × 1 km at marathon pace 4:15 km + 10 % (≈ 3:45 km), with 60 s easy jogging between efforts. Include 10‑15 min warm‑up and 5‑10 min cool‑down.
2. Mile (1.6 km) reps – 8 × 1.6 km at 3:45 km pace, 60 s recovery between each. Follow the same warm‑up and cool‑down protocol.
3. Two‑mile repeats – 4 × 3.2 km at 3:45 km pace, 60 s between repeats. Gradually increase the number of repeats as fitness improves.
4. Progressive long run – 24 km total:
   • First 8 km @ 5:05 km (≈ 10 % slower than goal)
   • Middle 8 km @ 4:40 km (≈ 10 % slower than goal)
   • Final 8 km @ 4:15 km (goal marathon pace) Add a 7‑minute warm‑up (easy jog with glute activation work) and cool‑down period.

Practical Tips

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

Closing Note: Test these workouts over the next week and modify the distances and paces according to your fitness level using the Pacing app. Steady, focused training is the path to breaking three hours – enjoy the work ahead.

References

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