Sub 3

How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR

By May 25, 2017 May 29th, 2017 2 Comments

Hi guys, I’m excited to launch a new website project about marathon running and about becoming a faster, healthier and happier athlete. Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they do not know how to accomplish this.

Floris Gierman wearing a Boston Marathon Shirt by adidas Running

Floris Gierman from Extramilest.com

I receive a lot of questions about this on my blog, YouTube videos, Strava and email:

  • How do I become a faster runner?
  • How to create more structure in your workouts and feel under control?
  • How to avoid hitting the wall around mile 18 – 22 (29km to 35km)?
  • What should you eat and drink during your training and on race day?
  • How to prevent or deal with running injuries?
  • How can I increase my energy levels and happiness levels?

You’ve come to the right place! I ran my first marathon in 4 hours 11 minutes and it was a miserable experience. 5 years later I ran the Boston Marathon in 2 hours 44 minutes, a PR by 87 minutes and it felt great!

Over the years I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. I’ve learned how to become a faster, healthier and happier athlete.

Running a Sub 3 Hour Marathon Guide by Extramilest.com

How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR

Subscribe to extramilest.com and you’ll get a weekly email with Strategies and Mindsets from best selling authors, world class athletes, coaches, and me, Floris Gierman. No spam ever, emails are never shared.

Submit your email to get the Marathon Fundamentals for Free:

  • 30 page PDF “How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR”
  • Weekly training and racing tips

Can’t wait to connect with you on the other side!




  • I’ve been following you for over a year, and I’m ready to go all in on your ideas and training program. I’ve been using another program for years, and I just ran my 14th marathon and missed my PR by 4 minutes on a tough course in Athens, Greece after a grueling 18 week training program.

  • Sanjiv says:

    Fantastic article and I would recommend this to be read by every runner who is serious about running a marathon. Plus, kudos to you for giving away such a valuable content for free. Its priceless. I have already shared this link with many people.

    I had one question though. During the MAF aerobic base building, do you recommend any strength training at all? If yes, what would be right proportion?

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