What does it actually take to break 3 hours in the marathon?

In this episode, I’m joined by Laura Filla to talk about the physical and mental demands of running sub-3 (2:59:59). We break down 6:52/mile pace, key marathon workouts, fueling strategy, long run structure, and the mindset required to execute on race day.

We also discuss why so many runners plateau at 3:05–3:10, common training mistakes, and what separates runners who successfully break 3 from those who fall just short.

If you’re chasing a sub-3 marathon, trying to PR, or looking to level up your marathon training, this episode will give you clarity on what matters most.

Connect with Coach Laura Filla online and on Instagram!

Resources & Links:

Work with Coach Sara + the Elevate Your Running Coaching Team – Coaching and Programs

elevateyourrunning.com

Instagram – Join the Community

Elevateyourrunning and sayrahrunshappy

Where To Listen:

Apple Podcasts | Spotify | YouTube Music | YouTube Channel

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.

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PARTNER DISCOUNTS AND LINKS:

Boulderthon 2026: save $20 off the marathon or half marathon with code SARA20

Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription

Senitas Athletics: save 15% off your total order using the link attached

Cheribundi: code ELEVATE for 15% off

Skratch Labs - Use this code for 20% off your next order!

EP. 213 - Breaking 3: What it Really Takes with Run Coach, Laura Filla