What It Takes To Run A Sub-3:30 Marathon - Can You?

My FREE AI Race Time Equivalent Calculator here: https://www.russainsworth.com 1on1 Running Consulting with me: https://calendar.app.google/5SPCNYM2g...   / strava   Chasing a sub-3:30 marathon? That’s top 10% territory — and it’s absolutely doable with the right approach. In this video, I’ll walk you through everything you need to hit that goal. I’ll cover: ✅ What fitness benchmarks you need to be hitting (like a 1:41 half or 22-min 5K) ✅ How to structure your 14–16 week training block ✅ Why easy runs matter more than you think ✅ Key workouts: VO₂ max intervals, tempo runs & long runs with pace ✅ What pace you actually need to run on race day — and why it’s not just 4:58/km ✅ How to pace smart, avoid early burnout, and stay strong in the final 10K ✅ Which marathons to target for your best shot at a PR (think flat, fast, and cool-weather) Plus — the difference between aerobic & lactate threshold, why cardiac drift matters, and how to avoid bonking late in the race. 💬 Let me know in the comments where you’re at in your training and what marathon you’re aiming for. I reply to everyone.