As the level of marathon runners in China grows, so does the number of runners who break the third.
At the recent 2024 Wuxi Marathon, a total of 3,423 runners successfully completed the race and broke the 3-hour mark, ranking third in the number of marathons breaking 3 in the world, once again demonstrating the strong momentum of China's marathon. However, it is still very difficult to break the third in the whole marathon.
Introduction to the marathon to break three
For many runners, breaking the marathon (i.e. completing the full marathon in three hours, 42.195 km) is a coveted achievement. This goal represents not only an individual extreme challenge, but also a comprehensive test of speed, endurance and willpower.
Breaking three means that athletes need to maintain an average speed of at least 4 minutes and 15 seconds per kilometer during the race, which places high demands on physical fitness and adaptability.
Players who have reached the level of breaking three not only need to have good physical fitness, but also have strong psychological quality and perseverance. In the process of long-term high-intensity training, they need to learn to deal with unpredictable factors in various sports, treat every training with a rigorous attitude, constantly challenge themselves, and improve their body's endurance and speed, which is the only way to break three.
Breaking a marathon three is a huge challenge that requires runners to reach a whole new level, both physically and mentally. It is not only a contest of speed, but also a test of the all-round quality of runners.
Break the foundation of the three needs
In the journey of breaking the third marathon, the foundation is a crucial part. To achieve the goal of breaking the third, runners must have a certain amount of running experience and physical foundation.
First of all, you need at least one year of running training experience, and in this process, you need to run at least 200 kilometers per month.
The accumulation of high-frequency and high-quality running volume can not only enhance cardiopulmonary function, but also improve exercise endurance, laying a solid foundation for subsequent higher-intensity training.
At the same time, players should have the appropriate level of speed and stamina.
According to statistics and experience, the ideal time for a runner to break three is usually less than 19 minutes for 5 kilometers and 39 minutes for 10 kilometers.
In the long-distance run, he can run 30 kilometers in a row at a pace of 4 minutes and 10 seconds per kilometer, which not only reflects the speed quality of the runners, but also directly reflects their endurance.
This speed and endurance helps runners maintain a high speed during the marathon until they finally break the three-hour mark.
Suggested training methods:
To achieve a marathon time of three times, it is not enough to rely on long runs, a scientific and comprehensive training plan is crucial.
First of all, long-distance running is the foundation, arrange a long-distance run at least once a week, and gradually increase the distance to more than 30 kilometers, which can effectively improve the body's endurance and aerobic capacity.
While running long distances, don't forget to maintain a stable and reasonable pace, and it is recommended to practice at a pace slightly lower than the target pace at the beginning, and gradually adapt and improve the pace.
Second, interval training and rhythm running are extremely important to increase anaerobic metabolic capacity and raise lactate thresholds. For example, you can choose to do interval training once a week, such as a 400-meter sprint followed by a jog recovery, and repeat 8-12 times.
For tempo running, run 5-10 kilometers at a slightly faster pace to exercise your body's adaptability under high intensity. This type of training can help improve speed and endurance and improve performance.
In addition, targeted strength training is indispensable. Exercises that focus primarily on the lower limbs and core muscles, such as squats, lunges, calf raises, etc., are designed to enhance leg strength and core stability. 2-3 times a week, 30-45 minutes each time. Building muscle strength not only improves running efficiency, but also reduces the risk of injury.
Finally, recovery is just as important as nutritional supplementation. Timely replenishment of protein and carbohydrates after exercise can speed up muscle recovery and reduce fatigue. Getting enough sleep and stretching correctly are also part of recovery. Remember to give your body plenty of time to recover after a high-intensity workout and avoid overtraining.
Combined with the above suggestions, develop a training plan for personal adaptation, stick to it, and the goal of breaking the three is not far away.
The key to achieving the third break
For runners who want to break three in a marathon, it is crucial to keep training. Not only that, but the quality of the training also determines whether or not you can achieve this goal.
As with any challenge, breaking a marathon is not an overnight success, but requires a long period of preparation and perseverance. Every training, every reasonable meal, and even every adequate rest are all about getting the body fully prepared and paving the way for breaking three.
In addition, the pre-race preparation should also include a detailed understanding of the route of the race, the layout of the start and finish points, the location of the supply stations, etc., so that a more detailed race strategy can be formulated. Competitors should also gradually reduce the amount of training in the period before the competition, and use a moderate amount of tapering to allow the body to fully recover and prepare for the competition in the best condition.
In addition, a reasonable planning of the competition strategy is also a part that cannot be overlooked. How to effectively distribute physical strength in the game and how to deal with different competition environments require sufficient thinking and preparation in advance.
Although the challenge of breaking the third marathon is extremely difficult, with perseverance and the right approach, every runner has a chance to achieve this feat.
Last but not least, remember to put safety first, arrange training and competitions wisely, and walk towards every starting line with a healthy body.
What is your best time in the whole marathon? Do you have many runners around you who have broken the third? Welcome to leave a message to share!