Sub-3:15 Marathon Pace Chart (Download)

To run a 3:15 hour marathon you need to run at a pace of 7:26 per mile or 4:37 per kilometer.

Following the splits below (and shaving off a second), you’ll run a sub 3:15 marathon.

I’d recommend aiming to run 1-2 minutes ahead of the split target time from 10 miles, as you’ll likely come up against crowding on race day.

Other Marathon Pace Charts

Training for a 3:15 Marathon

Is 3:15 a Good Marathon Time?

Well, what do the stats say?

Run Repeat conducted a study that contains 19,614,975 marathon results from more than 32,335 races across the globe, here is how a 3:15 marathon compares against age and gender for the races recorded:

Training Runs and Paces for a 3:15 Marathon

To break a 3:15 marathon you’ll need to do some serious distance in your training, I recommend at least 35 miles (56km) per week.

You’re also going to need to make sure you’ve crossed off these milestones for other race distances:

• A 5k in 20:15 mins
• A 10k in 42:20 mins
• A half marathon in 1 hour 29 mins

Training Paces

Weekly Mileage Targets

Long Run Structure

Why This Works: Incorporating varied paces within long runs enhances lactate tolerance, which helps on race day when you’ve got to maintain pace despite feeling fatigued. By practicing surges during a run, you can build up your physical and mental resilience (lots of elite marathon runners use these strategies during their training)

Alternating Long Runs: Alternate between structured long runs (easy/fast segments) and easier long runs. For easier long runs, maintain a steady, comfortable pace throughout, focusing on mileage rather than speed to aid recovery.

Speedwork Sessions

Recovery and Rest Days

My Tips to Run a Sub 3:15 Marathon

Emphasize Consistent Training and Recovery

From my own journey to running a 3:15 marathon, one of the most critical aspects was maintaining consistent training while prioritizing recovery.

I found that sticking to a structured training plan, with clearly defined workouts and rest days, made a significant difference.

My plan included a mix of long runs, tempo workouts, and interval sessions like those laid out above, but what really helped me stay injury-free was respecting recovery days and not pushing it.

On these days, I focused on light activities like walking or gentle swimming, ensuring my muscles had time to repair and strengthen. But also scratched that fitness itch that kept me on track without overtraining.

Tailor Your Nutrition Plan Through Trial and Error

Every runner’s nutritional needs are unique, and finding what works best for you can require some experimentation.

Throughout my training, I tested various gels, drinks, and solid foods to see what my stomach could handle during long runs.

For me I found that a combination of sports drinks and energy gels worked best for me, providing the necessary carbs and electrolytes without causing gastrointestinal distress.

Additionally, I paid close attention to my pre-run meals, opting for easy-to-digest options like oatmeal with a banana and peanut butter.

Make sure you work out what works for you before race day, so you’re not tempted to try anything new.

Integrate Tempo Runs to Boost Endurance and Speed

In my experience, tempo runs were a game-changer in preparing for a 3:15 marathon.

These runs, typically performed at a “comfortably hard” pace, helped bridge the gap between easy runs and race pace efforts.

For my training, I incorporated tempo runs of 6-10 miles at a pace slightly faster than my marathon goal pace.

This not only improved my lactate threshold, making race pace feel easier, but also boosted my overall speed and endurance.

Regularly integrating tempo runs into my weekly schedule gave me the confidence and stamina to sustain a strong, steady pace on marathon day.

Develop Mental Resilience and Positive Self-Talk

Marathon running is as much a mental challenge as it is a physical one.

I learned the importance of developing mental resilience through techniques like visualization and positive self-talk.

During my training, I practiced visualizing different parts of the race, especially the more challenging final miles.

I also held on to the mantra that I repeated during tough moments: “Who’s gonna carry the boats, and the LOGS!”, gifted to us by the ever-motivating David Goggins.

This simple phrase became my mental anchor, helping me push through fatigue and maintain focus.

Building this mental toolkit was crucial on race day, enabling me to stay positive and determined even when the going got tough.

Row Brown

Row Brown is the founder of Refresh Row. He is a keen marathon runner, his favorite being the London Marathon. He’s now set himself the mission of Running the Entire Length of Spain, which is scheduled for late 2024.