How to Run a Marathon in 3 Hours
This is a helpful guide to understanding how to run smarter and achieve your goal pace. Bookmark this page or print it to take it along on your training runs.
1. Determine Your Pace Goal
Running a a marathon in 3 hours requires that your average pace is 6:51 per mile or 4:15 per km. If you want to break 3 hours then your average pace has to be less than this.
Pace Per Mile
6:51
Pace Per Kilometer
4:15
2. Know Your Split Times
Once you know the pace you have to run, it is helpful to have an idea of what your time splits should be at each mile or kilometer. These times are based on the assumption that each lap split is run at the same pace. That isn't always possible but you will know whether you are ahead or behind your pace at each mile. Don't just default to your preferred units (miles or kilometers) - consider switching units on your GPS watch if the math is simpler to add in your head while you are running.
6:51 Per Mile Average Pace| MILE | Split Time | Lap Time |
|---|
| 1 | 6:51 | 6:51 |
|---|
| 2 | 13:42 | 6:51 |
|---|
| 3 | 20:33 | 6:51 |
|---|
| 4 | 27:24 | 6:51 |
|---|
| 5 | 34:15 | 6:51 |
|---|
| 6 | 41:06 | 6:51 |
|---|
| 7 | 47:57 | 6:51 |
|---|
| 8 | 54:48 | 6:51 |
|---|
| 9 | 1:01:39 | 6:51 |
|---|
| 10 | 1:08:30 | 6:51 |
|---|
| 11 | 1:15:21 | 6:51 |
|---|
| 12 | 1:22:12 | 6:51 |
|---|
| 13 | 1:29:03 | 6:51 |
|---|
| 14 | 1:35:54 | 6:51 |
|---|
| 15 | 1:42:45 | 6:51 |
|---|
| 16 | 1:49:36 | 6:51 |
|---|
| 17 | 1:56:27 | 6:51 |
|---|
| 18 | 2:03:18 | 6:51 |
|---|
| 19 | 2:10:09 | 6:51 |
|---|
| 20 | 2:17:00 | 6:51 |
|---|
| 21 | 2:23:51 | 6:51 |
|---|
| 22 | 2:30:42 | 6:51 |
|---|
| 23 | 2:37:33 | 6:51 |
|---|
| 24 | 2:44:24 | 6:51 |
|---|
| 25 | 2:51:15 | 6:51 |
|---|
| 26 | 2:58:06 | 6:51 |
|---|
| 26.22 | 3:00:00 | 1:54 |
|---|
4:15 Per Kilometer Average Pace| KM | Split Time | Lap Time |
|---|
| 1 | 4:15 | 4:15 |
|---|
| 2 | 8:30 | 4:15 |
|---|
| 3 | 12:45 | 4:15 |
|---|
| 4 | 17:00 | 4:15 |
|---|
| 5 | 21:15 | 4:15 |
|---|
| 6 | 25:30 | 4:15 |
|---|
| 7 | 29:45 | 4:15 |
|---|
| 8 | 34:00 | 4:15 |
|---|
| 9 | 38:15 | 4:15 |
|---|
| 10 | 42:30 | 4:15 |
|---|
| 11 | 46:45 | 4:15 |
|---|
| 12 | 51:00 | 4:15 |
|---|
| 13 | 55:15 | 4:15 |
|---|
| 14 | 59:30 | 4:15 |
|---|
| 15 | 1:03:45 | 4:15 |
|---|
| 16 | 1:08:00 | 4:15 |
|---|
| 17 | 1:12:15 | 4:15 |
|---|
| 18 | 1:16:30 | 4:15 |
|---|
| 19 | 1:20:45 | 4:15 |
|---|
| 20 | 1:25:00 | 4:15 |
|---|
| 21 | 1:29:15 | 4:15 |
|---|
| 22 | 1:33:30 | 4:15 |
|---|
| 23 | 1:37:45 | 4:15 |
|---|
| 24 | 1:42:00 | 4:15 |
|---|
| 25 | 1:46:15 | 4:15 |
|---|
| 26 | 1:50:30 | 4:15 |
|---|
| 27 | 1:54:45 | 4:15 |
|---|
| 28 | 1:59:00 | 4:15 |
|---|
| 29 | 2:03:15 | 4:15 |
|---|
| 30 | 2:07:30 | 4:15 |
|---|
| 31 | 2:11:45 | 4:15 |
|---|
| 32 | 2:16:00 | 4:15 |
|---|
| 33 | 2:20:15 | 4:15 |
|---|
| 34 | 2:24:30 | 4:15 |
|---|
| 35 | 2:28:45 | 4:15 |
|---|
| 36 | 2:33:00 | 4:15 |
|---|
| 37 | 2:37:15 | 4:15 |
|---|
| 38 | 2:41:30 | 4:15 |
|---|
| 39 | 2:45:45 | 4:15 |
|---|
| 40 | 2:50:00 | 4:15 |
|---|
| 41 | 2:54:15 | 4:15 |
|---|
| 42 | 2:58:30 | 4:15 |
|---|
| 42.2 | 3:00:00 | 1:30 |
|---|
3. Develop a Pacing Strategy
Running a consistent pace is often difficult to achieve when you consider factors such as terrain, wind, and fatigue. It may be helpful to plan for a variable pacing strategy as a better way to achieve your desired average pace. Below are two different approaches with aggressive and conservative options. Aggressive results is a larger change in pace compared to a conservative strategy.
Pacing Strategy 1: Negative Split
Negative split is running the second half of the race faster than the first. This is common for professional runners but uncommon in amateurs. The thought behind this strategy is to start easy and finish strong.
Aggressive Negative Split
6:51 Per Mile Average Pace| MILE | Split Time | Lap Time |
|---|
| 1 | 7:11 | 7:11 |
|---|
| 2 | 14:21 | 7:09 |
|---|
| 3 | 21:29 | 7:08 |
|---|
| 4 | 28:36 | 7:06 |
|---|
| 5 | 35:41 | 7:05 |
|---|
| 6 | 42:44 | 7:03 |
|---|
| 7 | 49:46 | 7:01 |
|---|
| 8 | 56:46 | 7:00 |
|---|
| 9 | 1:03:45 | 6:58 |
|---|
| 10 | 1:10:42 | 6:56 |
|---|
| 11 | 1:17:37 | 6:55 |
|---|
| 12 | 1:24:31 | 6:53 |
|---|
| 13 | 1:31:23 | 6:51 |
|---|
| 14 | 1:38:13 | 6:50 |
|---|
| 15 | 1:45:02 | 6:48 |
|---|
| 16 | 1:51:49 | 6:47 |
|---|
| 17 | 1:58:34 | 6:45 |
|---|
| 18 | 2:05:18 | 6:43 |
|---|
| 19 | 2:12:00 | 6:42 |
|---|
| 20 | 2:18:41 | 6:40 |
|---|
| 21 | 2:25:20 | 6:38 |
|---|
| 22 | 2:31:57 | 6:37 |
|---|
| 23 | 2:38:33 | 6:35 |
|---|
| 24 | 2:45:07 | 6:34 |
|---|
| 25 | 2:51:39 | 6:32 |
|---|
| 26 | 2:58:10 | 6:30 |
|---|
| 26.22 | 3:00:00 | 1:49 |
|---|
4:15 Per Kilometer Average Pace| KM | Split Time | Lap Time |
|---|
| 1 | 4:27 | 4:27 |
|---|
| 2 | 8:54 | 4:27 |
|---|
| 3 | 13:21 | 4:26 |
|---|
| 4 | 17:47 | 4:25 |
|---|
| 5 | 22:12 | 4:25 |
|---|
| 6 | 26:37 | 4:24 |
|---|
| 7 | 31:01 | 4:24 |
|---|
| 8 | 35:24 | 4:23 |
|---|
| 9 | 39:47 | 4:22 |
|---|
| 10 | 44:09 | 4:22 |
|---|
| 11 | 48:31 | 4:21 |
|---|
| 12 | 52:52 | 4:20 |
|---|
| 13 | 57:12 | 4:20 |
|---|
| 14 | 1:01:32 | 4:19 |
|---|
| 15 | 1:05:51 | 4:19 |
|---|
| 16 | 1:10:09 | 4:18 |
|---|
| 17 | 1:14:27 | 4:17 |
|---|
| 18 | 1:18:44 | 4:17 |
|---|
| 19 | 1:23:01 | 4:16 |
|---|
| 20 | 1:27:17 | 4:15 |
|---|
| 21 | 1:31:32 | 4:15 |
|---|
| 22 | 1:35:47 | 4:14 |
|---|
| 23 | 1:40:01 | 4:14 |
|---|
| 24 | 1:44:15 | 4:13 |
|---|
| 25 | 1:48:28 | 4:12 |
|---|
| 26 | 1:52:40 | 4:12 |
|---|
| 27 | 1:56:51 | 4:11 |
|---|
| 28 | 2:01:03 | 4:11 |
|---|
| 29 | 2:05:13 | 4:10 |
|---|
| 30 | 2:09:23 | 4:09 |
|---|
| 31 | 2:13:32 | 4:09 |
|---|
| 32 | 2:17:40 | 4:08 |
|---|
| 33 | 2:21:48 | 4:07 |
|---|
| 34 | 2:25:56 | 4:07 |
|---|
| 35 | 2:30:02 | 4:06 |
|---|
| 36 | 2:34:09 | 4:06 |
|---|
| 37 | 2:38:14 | 4:05 |
|---|
| 38 | 2:42:19 | 4:04 |
|---|
| 39 | 2:46:23 | 4:04 |
|---|
| 40 | 2:50:27 | 4:03 |
|---|
| 41 | 2:54:30 | 4:02 |
|---|
| 42 | 2:58:32 | 4:02 |
|---|
| 42.2 | 3:00:00 | 1:27 |
|---|
Conservative Negative Split
6:51 Per Mile Average Pace| MILE | Split Time | Lap Time |
|---|
| 1 | 6:59 | 6:59 |
|---|
| 2 | 13:57 | 6:58 |
|---|
| 3 | 20:55 | 6:57 |
|---|
| 4 | 27:52 | 6:57 |
|---|
| 5 | 34:49 | 6:56 |
|---|
| 6 | 41:45 | 6:55 |
|---|
| 7 | 48:40 | 6:55 |
|---|
| 8 | 55:35 | 6:54 |
|---|
| 9 | 1:02:29 | 6:54 |
|---|
| 10 | 1:09:22 | 6:53 |
|---|
| 11 | 1:16:15 | 6:52 |
|---|
| 12 | 1:23:07 | 6:52 |
|---|
| 13 | 1:29:59 | 6:51 |
|---|
| 14 | 1:36:49 | 6:50 |
|---|
| 15 | 1:43:39 | 6:50 |
|---|
| 16 | 1:50:29 | 6:49 |
|---|
| 17 | 1:57:18 | 6:48 |
|---|
| 18 | 2:04:06 | 6:48 |
|---|
| 19 | 2:10:53 | 6:47 |
|---|
| 20 | 2:17:40 | 6:46 |
|---|
| 21 | 2:24:26 | 6:46 |
|---|
| 22 | 2:31:12 | 6:45 |
|---|
| 23 | 2:37:57 | 6:44 |
|---|
| 24 | 2:44:41 | 6:44 |
|---|
| 25 | 2:51:24 | 6:43 |
|---|
| 26 | 2:58:07 | 6:42 |
|---|
| 26.22 | 3:00:00 | 1:52 |
|---|
4:15 Per Kilometer Average Pace| KM | Split Time | Lap Time |
|---|
| 1 | 4:20 | 4:20 |
|---|
| 2 | 8:39 | 4:19 |
|---|
| 3 | 12:59 | 4:19 |
|---|
| 4 | 17:18 | 4:19 |
|---|
| 5 | 21:38 | 4:19 |
|---|
| 6 | 25:56 | 4:18 |
|---|
| 7 | 30:15 | 4:18 |
|---|
| 8 | 34:33 | 4:18 |
|---|
| 9 | 38:51 | 4:18 |
|---|
| 10 | 43:09 | 4:17 |
|---|
| 11 | 47:27 | 4:17 |
|---|
| 12 | 51:44 | 4:17 |
|---|
| 13 | 56:01 | 4:17 |
|---|
| 14 | 1:00:18 | 4:16 |
|---|
| 15 | 1:04:35 | 4:16 |
|---|
| 16 | 1:08:51 | 4:16 |
|---|
| 17 | 1:13:08 | 4:16 |
|---|
| 18 | 1:17:23 | 4:15 |
|---|
| 19 | 1:21:39 | 4:15 |
|---|
| 20 | 1:25:54 | 4:15 |
|---|
| 21 | 1:30:10 | 4:15 |
|---|
| 22 | 1:34:25 | 4:14 |
|---|
| 23 | 1:38:39 | 4:14 |
|---|
| 24 | 1:42:54 | 4:14 |
|---|
| 25 | 1:47:08 | 4:14 |
|---|
| 26 | 1:51:22 | 4:13 |
|---|
| 27 | 1:55:35 | 4:13 |
|---|
| 28 | 1:59:49 | 4:13 |
|---|
| 29 | 2:04:02 | 4:13 |
|---|
| 30 | 2:08:15 | 4:12 |
|---|
| 31 | 2:12:27 | 4:12 |
|---|
| 32 | 2:16:40 | 4:12 |
|---|
| 33 | 2:20:52 | 4:12 |
|---|
| 34 | 2:25:04 | 4:11 |
|---|
| 35 | 2:29:16 | 4:11 |
|---|
| 36 | 2:33:27 | 4:11 |
|---|
| 37 | 2:37:38 | 4:11 |
|---|
| 38 | 2:41:49 | 4:10 |
|---|
| 39 | 2:46:00 | 4:10 |
|---|
| 40 | 2:50:10 | 4:10 |
|---|
| 41 | 2:54:21 | 4:10 |
|---|
| 42 | 2:58:31 | 4:09 |
|---|
| 42.2 | 3:00:00 | 1:28 |
|---|
Pacing Strategy 2: Positive Split
Positive split is running the second half of the race slower than the first. This is very common as most amateur runners will start too fast and fatigue as the race goes on. It may not be the recommended approach but some runners prefer this approach so it is an option to consider.
Aggressive Positive Split
6:51 Per Mile Average Pace| MILE | Split Time | Lap Time |
|---|
| 1 | 6:30 | 6:30 |
|---|
| 2 | 13:02 | 6:32 |
|---|
| 3 | 19:36 | 6:33 |
|---|
| 4 | 26:11 | 6:35 |
|---|
| 5 | 32:48 | 6:36 |
|---|
| 6 | 39:27 | 6:38 |
|---|
| 7 | 46:07 | 6:40 |
|---|
| 8 | 52:49 | 6:41 |
|---|
| 9 | 59:32 | 6:43 |
|---|
| 10 | 1:06:17 | 6:45 |
|---|
| 11 | 1:13:04 | 6:46 |
|---|
| 12 | 1:19:52 | 6:48 |
|---|
| 13 | 1:26:42 | 6:50 |
|---|
| 14 | 1:33:34 | 6:51 |
|---|
| 15 | 1:40:27 | 6:53 |
|---|
| 16 | 1:47:22 | 6:54 |
|---|
| 17 | 1:54:19 | 6:56 |
|---|
| 18 | 2:01:17 | 6:58 |
|---|
| 19 | 2:08:17 | 6:59 |
|---|
| 20 | 2:15:18 | 7:01 |
|---|
| 21 | 2:22:21 | 7:03 |
|---|
| 22 | 2:29:26 | 7:04 |
|---|
| 23 | 2:36:32 | 7:06 |
|---|
| 24 | 2:43:40 | 7:07 |
|---|
| 25 | 2:50:50 | 7:09 |
|---|
| 26 | 2:58:01 | 7:11 |
|---|
| 26.22 | 3:00:00 | 1:58 |
|---|
4:15 Per Kilometer Average Pace| KM | Split Time | Lap Time |
|---|
| 1 | 4:02 | 4:02 |
|---|
| 2 | 8:05 | 4:02 |
|---|
| 3 | 12:08 | 4:03 |
|---|
| 4 | 16:12 | 4:04 |
|---|
| 5 | 20:17 | 4:04 |
|---|
| 6 | 24:22 | 4:05 |
|---|
| 7 | 28:28 | 4:05 |
|---|
| 8 | 32:35 | 4:06 |
|---|
| 9 | 36:42 | 4:07 |
|---|
| 10 | 40:50 | 4:07 |
|---|
| 11 | 44:58 | 4:08 |
|---|
| 12 | 49:07 | 4:09 |
|---|
| 13 | 53:17 | 4:09 |
|---|
| 14 | 57:27 | 4:10 |
|---|
| 15 | 1:01:38 | 4:10 |
|---|
| 16 | 1:05:50 | 4:11 |
|---|
| 17 | 1:10:02 | 4:12 |
|---|
| 18 | 1:14:15 | 4:12 |
|---|
| 19 | 1:18:28 | 4:13 |
|---|
| 20 | 1:22:42 | 4:14 |
|---|
| 21 | 1:26:57 | 4:14 |
|---|
| 22 | 1:31:12 | 4:15 |
|---|
| 23 | 1:35:28 | 4:15 |
|---|
| 24 | 1:39:44 | 4:16 |
|---|
| 25 | 1:44:01 | 4:17 |
|---|
| 26 | 1:48:19 | 4:17 |
|---|
| 27 | 1:52:38 | 4:18 |
|---|
| 28 | 1:56:56 | 4:18 |
|---|
| 29 | 2:01:16 | 4:19 |
|---|
| 30 | 2:05:36 | 4:20 |
|---|
| 31 | 2:09:57 | 4:20 |
|---|
| 32 | 2:14:19 | 4:21 |
|---|
| 33 | 2:18:41 | 4:22 |
|---|
| 34 | 2:23:03 | 4:22 |
|---|
| 35 | 2:27:27 | 4:23 |
|---|
| 36 | 2:31:50 | 4:23 |
|---|
| 37 | 2:36:15 | 4:24 |
|---|
| 38 | 2:40:40 | 4:25 |
|---|
| 39 | 2:45:06 | 4:25 |
|---|
| 40 | 2:49:32 | 4:26 |
|---|
| 41 | 2:53:59 | 4:27 |
|---|
| 42 | 2:58:27 | 4:27 |
|---|
| 42.2 | 3:00:00 | 1:32 |
|---|
Conservative Positive Split
6:51 Per Mile Average Pace| MILE | Split Time | Lap Time |
|---|
| 1 | 6:42 | 6:42 |
|---|
| 2 | 13:26 | 6:43 |
|---|
| 3 | 20:10 | 6:44 |
|---|
| 4 | 26:55 | 6:44 |
|---|
| 5 | 33:40 | 6:45 |
|---|
| 6 | 40:26 | 6:46 |
|---|
| 7 | 47:13 | 6:46 |
|---|
| 8 | 54:00 | 6:47 |
|---|
| 9 | 1:00:48 | 6:47 |
|---|
| 10 | 1:07:37 | 6:48 |
|---|
| 11 | 1:14:26 | 6:49 |
|---|
| 12 | 1:21:16 | 6:49 |
|---|
| 13 | 1:28:06 | 6:50 |
|---|
| 14 | 1:34:58 | 6:51 |
|---|
| 15 | 1:41:50 | 6:51 |
|---|
| 16 | 1:48:42 | 6:52 |
|---|
| 17 | 1:55:35 | 6:53 |
|---|
| 18 | 2:02:29 | 6:53 |
|---|
| 19 | 2:09:24 | 6:54 |
|---|
| 20 | 2:16:19 | 6:55 |
|---|
| 21 | 2:23:15 | 6:55 |
|---|
| 22 | 2:30:11 | 6:56 |
|---|
| 23 | 2:37:08 | 6:57 |
|---|
| 24 | 2:44:06 | 6:57 |
|---|
| 25 | 2:51:05 | 6:58 |
|---|
| 26 | 2:58:04 | 6:59 |
|---|
| 26.22 | 3:00:00 | 1:55 |
|---|
4:15 Per Kilometer Average Pace| KM | Split Time | Lap Time |
|---|
| 1 | 4:09 | 4:09 |
|---|
| 2 | 8:20 | 4:10 |
|---|
| 3 | 12:30 | 4:10 |
|---|
| 4 | 16:41 | 4:10 |
|---|
| 5 | 20:51 | 4:10 |
|---|
| 6 | 25:03 | 4:11 |
|---|
| 7 | 29:14 | 4:11 |
|---|
| 8 | 33:26 | 4:11 |
|---|
| 9 | 37:38 | 4:11 |
|---|
| 10 | 41:50 | 4:12 |
|---|
| 11 | 46:02 | 4:12 |
|---|
| 12 | 50:15 | 4:12 |
|---|
| 13 | 54:28 | 4:12 |
|---|
| 14 | 58:41 | 4:13 |
|---|
| 15 | 1:02:54 | 4:13 |
|---|
| 16 | 1:07:08 | 4:13 |
|---|
| 17 | 1:11:21 | 4:13 |
|---|
| 18 | 1:15:36 | 4:14 |
|---|
| 19 | 1:19:50 | 4:14 |
|---|
| 20 | 1:24:05 | 4:14 |
|---|
| 21 | 1:28:19 | 4:14 |
|---|
| 22 | 1:32:34 | 4:15 |
|---|
| 23 | 1:36:50 | 4:15 |
|---|
| 24 | 1:41:05 | 4:15 |
|---|
| 25 | 1:45:21 | 4:15 |
|---|
| 26 | 1:49:37 | 4:16 |
|---|
| 27 | 1:53:54 | 4:16 |
|---|
| 28 | 1:58:10 | 4:16 |
|---|
| 29 | 2:02:27 | 4:16 |
|---|
| 30 | 2:06:44 | 4:17 |
|---|
| 31 | 2:11:02 | 4:17 |
|---|
| 32 | 2:15:19 | 4:17 |
|---|
| 33 | 2:19:37 | 4:17 |
|---|
| 34 | 2:23:55 | 4:18 |
|---|
| 35 | 2:28:13 | 4:18 |
|---|
| 36 | 2:32:32 | 4:18 |
|---|
| 37 | 2:36:51 | 4:18 |
|---|
| 38 | 2:41:10 | 4:19 |
|---|
| 39 | 2:45:29 | 4:19 |
|---|
| 40 | 2:49:49 | 4:19 |
|---|
| 41 | 2:54:08 | 4:19 |
|---|
| 42 | 2:58:28 | 4:20 |
|---|
| 42.2 | 3:00:00 | 1:31 |
|---|
4. Run
There is nothing left to do now but go for it! Remember to stick to your pacing strategy as long as possible but don't be afraid to modify things on the fly. Ultimately it may take several changes to your approach in order to achieve your goal.
5. Ready for your next marathon goal?