275. Sub-3 Marathon Training Plan: Mileage, Pacing, and Strategy with Coach Lufeng Zou

Apply for Marathon Strong Coaching here (limited spots)!

 

Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan. 

 

In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59.

Coach Lu shares all of this and more:

- Who can run a sub 3 hour marathon

- What does my running fitness need to be to run a sub 3 hour

- When should I try to run a sub 3 hour marathon

- How to train for a sub 3 hour marathon

- Sub 3 marathon training for a fast track athlete

- Running a 3 hour marathon for an ultra runner

- How to progress to a sub 3 marathon time as a recreational runner

- How many miles should I run a week to run a sub 3 marathon

- 6 Training Tips for a Sub 3 Marathon

- 5 Race tips for a sub 3 Marathon

- Misconception about running a sub 3 hour marathon

 

Get all of coach Lu’s previous episodes as well as his full bio here

 

 

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There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

 

Want Dr. Duane to answer your question on the podcast?  Submit questions here

 

Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here!

 

Episodes and Resources mentioned in this episode:

 

Listen to my previous episode on Advanced Marathon Training here!

 

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!

 

Listen to coach Lu’s story on getting a sub 3 hour marathon in Boston here!

 

Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here!

 

A big thanks to ucan for your support for this episode!

 

Want to know what we recommend to our athletes during hard marathon training?  We use EDGE Energy Gels from UCAN for those long runs! 

 

Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.

 

Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! 

Connect with coach Lu:

- Follow coach Lu on Instagram 

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