Training Distance
Sub-3 marathon, sub-1:30 half, 5K PR work, ultra long-run building.
2 articles · sorted by most recent
Running
What Pace Should My Long Runs Be? The Slower-Than-You-Think Marathon Long-Run Rule
Your long run should be 10–20% slower than marathon goal pace — and for runners targeting 4:30+, the standard 90-sec/mile rule may actually be too slow.
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AO
AthleteOS Coaching Team Running
Sub-3 Marathon: The Physiology, the Mileage, and the Workouts That Actually Work
Sub-3 requires a 63 ml/kg/min VO2max, 55–75 miles per week, and pyramidal intensity (67.5% Zone 2) — not the polarized model most plans prescribe.
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AO
AthleteOS Coaching Team