如何破三 How To Run A Sub 3 Hour Marathon + Training Plan

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My Journey to a Sub 3 Hour Marathon – Mark Callaghan

破三马拉松之旅-马克 · 卡拉汉

My first marathon was a humbling experience.

我的第一次马拉松是一次卑微的经历。

I’d arrived in London low on knowledge, even lower on preparation but boasting unwarranted high confidence, citing the classic marathon novice reasoning of possessing excellent ‘football fitness’.

我来到伦敦时知识水平很低，准备水平更低，但却自信满满，引用了经典的马拉松新手理由—- 拥有出色的足球健身能力。

It will not come as a great surprise then, that I suffered an almighty bonk at the 20-mile mark and a horrendous last 10km, eventually missing out on the four hour mark by two minutes.

我在20英里的时候撞了一下，最后又经历了可怕的10公里，最终错过了4小时的时间，比预计的时间晚了两分钟，这并不令人感到惊讶。

After a four year break, I returned with a series of gritty and uncomfortable 3:30 finishes without really applying myself fully to a goal or a specific training programme. I decided that if going ‘sub 3’ was to be a realistic goal for me, I would need to become more focused.

在四年的休息之后，我在3:30完成了一系列艰难而又不舒服的任务，没有真正全身心地投入到一个目标或一个具体的训练计划中。我决定，如果我的目标是‘小于3分’，那么我需要更加专注。

Related: How To Run 10k in 40 Minutes (+ Training Plan) 相关: 如何在40分钟内跑完10公里(+ 训练计划)

By ‘respecting the distance’, learning how to optimize my training, and having a clear race day strategy with regard to preparation, pacing, and fuelling, I was able to run three sub 3hour marathons in two years.

通过尊重距离，学习如何优化我的训练，以及在准备、速度和加油方面有一个明确的比赛日策略，我能够在两年内跑完三次3小时以下的马拉松。

I eventually qualified to represent England over the marathon distance for the M40 age group.

我最终有资格代表英格兰参加 m40年龄组的马拉松比赛。

The Sub 3 Hour Marathon Benchmark

破三马拉松基准

Sub 3 Hour Marathon – Pacing

破三的马拉松-步伐

In order to run a sub 3 hour marathon, a minimum pace of 6 minutes 50 seconds per mile is needed – or 4 minutes 15 seconds per kilometer – this would give you a predicted finish time of 2:59.10.

为了跑一个3小时以下的马拉松，最低配速是每英里6分50秒，或者每公里4分15秒，这样你的预计完成时间是2分59秒10。

In reality, unless you are glued to the ‘shortest distance’ racing line throughout a marathon, you will end up running slightly longer than 26.2 miles – how much longer depends on how good your cornering is!

事实上，除非你在整个马拉松过程中一直盯着“最短距离”的赛道跑，否则你最终会比26.2英里稍长一点——多长时间取决于你的转弯能力有多强！

To compensate for the additional distance – and give yourself a bit of a buffer, I recommend targeting around 6 minutes 40 – 45 seconds per mile pace – or roughly 4 minutes 10 seconds per kilometer, which gives a predicted finish time of 2:54:48 – 2:56.59).

为了补偿额外的距离——给自己一点缓冲时间，我建议目标时间为每英里6分钟40-45秒——或者每公里大约4分10秒，预计完成时间为2:54:48-2:56.59)。

Those 5 minutes in your back pocket can count for a whole lot as you go through those 26.2 miles!

当你跑完这26.2英里的时候，你后面口袋里的那5分钟对你来说是非常重要的！

By working on the practice of ‘negative splitting’ (running the second part of a race faster than the first) during your long training runs, you will hopefully be confident in executing this strategy on race day.

在你的长距离训练中练习“消极分裂”(比第一次跑得快的第二部分) ，你将有信心在比赛当天执行这个策略。

This means keeping your ‘powder dry’ by being conservative in the first half (e.g. ~2.58 pace, 6.48 min miling / 4.14min per km), and moving up to a faster pace in the second half (e.g. ~2.55 pace – 6.40 min miling / 4.08min per km).

这意味着保持你的“干粉”在上半场保守(例如 ~ 2.58米/每公里6.48米/每公里4.14分钟) ，并提高到一个更快的速度在下半场(例如 ~ 2.55米/每公里6.40米/每公里4.08分钟)。

Your race-day tactics will of course be dependent on the course and terrain, a course with a more challenging second half may not be appropriate for a gradual increase in speed, a good reason why it’s best to consult the course map to help you decide your strategy.

你的比赛战术当然取决于赛道和地形，一个下半场更具挑战性的赛道可能不适合逐渐提高速度，这是一个很好的理由，为什么最好参考赛道图来帮助你决定你的战略。

Sub 3 Hour Marathon – Training

破三马拉松-训练

My training plans would normally last 20-24 weeks.

我的训练计划通常会持续20-24周。

The general theme is to begin with a gradual build of easy mileage alongside regular strength work before introducing higher intensity and specialist workouts 4-6 weeks in.

一般的主题是开始逐步建立一个简单的里程与定期力量工作之前引入更高的强度和专业训练4-6周。

I factor in one rest day per week (more if I am feeling fatigued or unwell) and periodise into four week blocks with a lower mileage week at the end of each block.

我把每周一天的休息(如果我感到疲劳或不舒服的话会更多)考虑在内，然后在每个周末分为四个周期，每个周期的里程数较低。

Strength & Conditioning

力量与调节

I always have a running-specific strength and conditioning plan that I start before any increase in weekly mileage.

我总是有一个专门的跑步强度和训练计划，在每周增加里程之前就开始了。

This programme is dedicated to building up my strength and balance, ironing out any issues from my previous campaign and giving my body the best chance to avoid injury.

这个计划致力于增强我的力量和平衡，消除我上一个赛季的任何问题，让我的身体有最好的机会避免受伤。

The sessions involve single-leg balance work, core strength, and plyometric exercises.

这些训练包括单腿平衡训练、核心力量训练和增强式训练。

I would plan two or three of these sessions a week to begin with before reducing as I build mileage and intensity.

我会计划每周两到三次这样的训练，然后逐渐减少训练量和强度。

Easy Runs

轻松跑

I do these on days after a heavy or intense session the previous day and also as the second run of a ‘double’ if I’m doing two sessions in a day. This is a typical workout performed by East African elites in the evenings after a speed session in the morning.

在前一天进行了一次高强度训练之后，我会在天内做这些练习，如果我一天做两次训练，那么这也是第二次进行双倍训练。这是东非精英们在早上的速度训练之后，晚上进行的典型锻炼。

Recommended pace: 30-40 mins @ 2 mins+ slower than race pace (e.g. ~8.45-9 min miles)

推荐配速: 30-40分钟，2分钟以上，比比赛配速慢(比如8.45-9分钟英里)

Long Run

长远计划

The bread & butter of a marathon programme.

马拉松项目的基本要素。

These weekend runs would build from around 10km at the beginning of a plan to 20-22 miles toward the end. I would run these at approx 1 min slower than my target race pace (e.g. 7.45 minutes per mile, or 4.50 minutes per kilometer)

这些周末长跑将从计划开始时的10公里左右延伸到计划结束时的20-22英里。我会以比我的目标比赛配速慢大约1分钟的速度跑步(比如每英里7.45分钟，或者每公里4.50分钟)

Then as I get 8 weeks out, I would start to introduce blocks of race pace efforts into my long run, normally in the second half, to practice the physical and mental feeling of running at my race pace when fatigued.

然后，当我休息了8周后，我会开始在我的长距离跑中加入一些比赛配速的练习，通常是在下半场，练习在疲劳时以我的比赛配速跑步的身体和心理感受。

Tempo Runs

节奏跑

Related article: Tempo Runs Guide

Speed work

速度训练

Hills: Uphill sprint repetitions – great for working on your strength and running form. 20 mins effort after a good warm up with the same on downward recoveries e.g. 40 min session.

山坡: 重复的上坡冲刺——对你的力量和跑步形式有很大帮助。20分钟的热身后，同样的向下恢复，例如40分钟的会议。

Intervals: These are done on a track if possible but can also be performed in a loop at a park or a quiet road if you have somewhere nearby that is relatively flat, safe and free of obstacles.

间歇训练: 如果可能的话，这些训练可以在跑道上进行，也可以在公园的环形跑道或者安静的道路上进行，如果你附近的某个地方相对平坦、安全、没有障碍的话。

More: Marathon Interval Training

更多: 马拉松间歇训练法

My favoured workouts are 16x400m and 8x800m. I would build up to the maximum number of repetitions across the life of my programme.

我最喜欢的运动是16×400米和8×800米。在我的课程生涯中，我会尽可能多地重复学习。

Also, a fun ‘pyramid’ style track workout for some variety: 200m, 400m, 600m, 800m, 1km, 1.2km, 1km, 800m, 600m, 400m, 200m (90 second recoveries) = Total Duration: 7.2km (4.5 miles).

此外，还有一种有趣的“金字塔”式跑道锻炼，适用于各种不同的运动: 200米、400米、600米、800米、1公里、1.2公里、1公里、800米、600米、400米、200米(90秒的恢复) = 总持续时间: 7.2公里(4.5英里)。

Fartlek: I favour the East African fartlek style workout that is used in the elite camps in Uganda and Kenya of 1:1 or 2:1 (minutes of effort vs easy recovery) for 30-40 mins.

法特莱克: 我喜欢东非法特莱克风格的训练，在乌干达和肯尼亚的精英训练营使用1:1或2:1(分钟的努力和容易恢复) ，训练时间为30-40分钟。

I run these sessions on feel, aiming for 85-90% effort for each repetition so I’m not working flat out and want to be able to maintain a consistent level throughout the entire workout. I’ll be uncomfortable toward the end of each effort but still able to speak in short bursts (normally swear words).

我在感觉上运行这些训练，每次重复的目标是85-90% 的努力，所以我不会全力以赴，并希望能够在整个训练过程中保持一致的水平。在每次努力结束的时候，我都会感到不舒服，但是我仍然可以用很短的时间说话(通常是脏话)。

If my breathing means I’m struggling to speak at the end of a rep then I know I’m going too hard. With the recoveries, my breathing should have pretty much returned to normal before I attempt the next effort.

如果我的呼吸意味着我在说话的最后挣扎，那么我知道我说得太用力了。随着恢复，我的呼吸应该已经基本上恢复正常，然后再尝试下一次。

Rest and Recovery

休息和恢复

In addition to these sessions, I would have an increased focus on quality rest and recovery, getting regular, adequate sleep, eating a clean, nutritious diet, and reducing my alcohol intake (avoiding it completely in the last weeks in the lead up to the race).

除了这些训练，我会更加注重高质量的休息和恢复，有规律的、充足的睡眠，吃干净的、有营养的饮食，减少酒精摄入(在比赛前的最后几周完全避免喝酒)。

Sub 3 Hour Marathon – Race Day

破三马拉松-比赛日

For me, the key to race day success is having a plan for the whole day or weekend, rather than just the race itself.

对我来说，比赛日成功的关键是为一整天或者周末制定计划，而不仅仅是比赛本身。

You don’t want to arrive on the start line stressed, tired or missing a key item of equipment or fuel.

你不希望到达起跑线时感到紧张、疲惫或缺少一个关键的设备或燃料。

Here are some tried and tested tips to give you the best chance of success on the big day:

以下是一些经过实践检验的建议，可以帮助你在这个重要的日子里取得最大的成功:

Complete a kit packing list before you leave home. Make sure you have everything you need for before, during and after the race and that you’ve tested it e.g. worn or consumed it during a long run to ensure that your body gets along with it. 在你离开家之前完成一个装备包装清单。确保你在比赛前、比赛中和比赛后都有你需要的所有东西，并且你已经测试过了，比如在长跑过程中穿戴或者消耗它，以确保你的身体与它相处融洽

Check the weather report before you leave and decide if you need to take clothing for extreme conditions before / after the race. Being a wet, shivering mess is not pleasant before or after a marathon. 出发前查看天气预报，决定是否需要在赛前/赛后在极端条件下穿衣服。在马拉松之前或之后，浑身湿漉漉、瑟瑟发抖的状态并不令人愉快

Pack sufficient fuel for your estimated running time with a couple of spares in case of loss, accidents or slippy fingers on the day! 准备足够的燃料，以便在预计的运行时间内备用几个备件，以防当天丢失、事故或滑动的手指

Allow adequate time to travel to your destination and ensure you are able to register etc well before any cut-off time with the minimum of stress and effort. 预留足够的时间到达目的地，并确保在任何截止时间之前，以最小的压力和努力完成登记等工作

Carry out your race kit lay whilst the shops are still open in case you’ve missed or lost anything and need to make an emergency purchase. 拿出你的比赛装备，同时商店仍然开放，以防你错过或丢失任何东西，需要作出紧急购买

Pre-book your evening meal so you don’t spend hours traipsing around an unknown city trying to find a restaurant that has a table (yes, I have done this on more than one occasion). 提前预定你的晚餐，这样你就不会花上几个小时在一个陌生的城市里闲逛，试图找到一个有餐桌的餐厅(是的，我不止一次这样做)

Get an early night and give yourself the best chance of a decent night’s sleep. 早睡早起，让自己有最好的机会睡个好觉

Plan your 计划你的 marathon breakfast 马拉松式早餐 to allow plenty of time to travel to the race village, change, warm up and make your way to the start for your allocated time. 让你有足够的时间到达比赛村庄，换衣服，热身，然后在你分配的时间内到达起点

Take toilet roll and small hand sanitiser in case of a shortage at the race village. 带上卫生纸和小型洗手液，以防赛跑村缺货

That’s how I managed to consistently run a marathon in under three hours. All that remains is to start on your plan and deliver!

这就是为什么我能在三个小时内坚持跑完马拉松。所有剩下的就是开始你的计划和交付！ > 本文由简悦 SimpRead 转码